Rich Ellis
Forum Replies Created
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Well that was good, totally got my days mixed up, so today was in fact upper, not rest!
Really good session today, elbow is as good as new so got nicely stuck into everything
3 meals left, and a relaxing evening ahead
Tomorrow is in fact a rest day!
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Hi mate
Have you opted for two sessions because you feel you have a lack of options?
As Oscar has said, I think it can work, but I would probably want 3 in an ideal world.
The most important thing will be committing and progressing, so don’t put excessive thought to it, I just think 3 will allow for an elongated progression.
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Legs today, and very happy with the session. Knees continue to get better and better, and genuinely I can’t say enough good things about the tbjp joint stack 🙌🏻
One meal left for this evening, and a rest day tomorrow which I’m quite ready for
It’s been a good couple of days training and a nice change of pace without work
Happy Easter gang
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Hi mate
I don’t mean this patronisingly at all, but have you never trained legs before? I ask only because this is not a lot of work, so to be unable to recover might suggest it’s a completely novel stimulus
Are you in a calorie surplus or deficit?
How consistent are you with sleep and hydration?
If I was looking at this fresh I’d be adding rather than deducting, so looking for a little extra context please.
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Can we see the whole set up please?
How is sleep and nutrition?
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Hi Ben
Prioritise movements that target areas you are looking to bring up.
If that means triceps for you, then the order makes sense.
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Pull session today.
Largely decent, bit annoyed by my RDLs but everything else was where I wanted it or better, so an overall good showing.
Legs tomorrow, then planning to rest on Sunday.
Bodyweight check in this evening – interested to see where it’s sitting as I feel a little heavier, so expect to be up.
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I would probably move to push/pull/legs/rest/upper/lower/rest
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Hi Mohammed,
Just for clarity, you’re not restricted on number of days you can train, but your training window itself is? Is that right?
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And that’s a wrap. Looking forward to a few days off work now for some much needed recharge time.
Rested from the gym today, with a pull session on the cards for tomorrow
One meal left this evening and then it’s sleep time, but finally got myself sat down so a bit of relax and trying not to fall asleep yet!
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Take the rest man. It’s not going to hurt you, it’s only going to help you.
If you’re recovering that well and don’t feel battered at all I would question your training execution and intent behind your reps. Are you training the muscle to failure ?
Thanks for the guidance, I found if I train very heavy, form is generally ok but still lacks after a couple of reps, plus my joints/tissue cannot take it. So what I found was I do 4 sets per exercise, first set is c. 8 reps at at a warm up weight, then 2nd set slightly heavier but 12 reps, then 2 more sets at a relatively heavy weight but…for sets 2 – 4, I concentrate on the tension and negative. I do this for every single exercise.
A prime example of this was last night – leg extensions – sets 3 and 4 – 12 reps, I failed at 8 to 9, took 5-8 second rest then pushed again to hit the magic 12 number.
So whilst I appreciate what Adam is saying, I know my body I am pushing sustainably, it’s like when I deadlift near 2x bodyweight, sometimes when I start to lift the bar, the body gives me the finger, this way I know not to push it unless I want to be a new youtube star of gym/hospital fails!
It is hard I have to say without a coach, but costs are just mental to be honest and therefore I am always learning and teaching myself, which honestly can be quite tricky!
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You’ve got an enormous resource of information available to you here – both in the education section, and then with the ability to pose questions to the community.
I would highly recommend that you invest some time working through the videos on the education section around the full body, upper lower, and push pull legs videos.
Even if that’s not how you train at the moment, and may not be how you choose to train going forwards, it will massively help your understanding of programme construction and the relationship between frequency and volume.[/quote]
Appreciate it Rich, I have been and am doing so, completely in agreement 🙂
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Great to hear mate 🙌🏻 -
Take the rest man. It’s not going to hurt you, it’s only going to help you.
If you’re recovering that well and don’t feel battered at all I would question your training execution and intent behind your reps. Are you training the muscle to failure ?
Thanks for the guidance, I found if I train very heavy, form is generally ok but still lacks after a couple of reps, plus my joints/tissue cannot take it. So what I found was I do 4 sets per exercise, first set is c. 8 reps at at a warm up weight, then 2nd set slightly heavier but 12 reps, then 2 more sets at a relatively heavy weight but…for sets 2 – 4, I concentrate on the tension and negative. I do this for every single exercise.
A prime example of this was last night – leg extensions – sets 3 and 4 – 12 reps, I failed at 8 to 9, took 5-8 second rest then pushed again to hit the magic 12 number.
So whilst I appreciate what Adam is saying, I know my body I am pushing sustainably, it’s like when I deadlift near 2x bodyweight, sometimes when I start to lift the bar, the body gives me the finger, this way I know not to push it unless I want to be a new youtube star of gym/hospital fails!
It is hard I have to say without a coach, but costs are just mental to be honest and therefore I am always learning and teaching myself, which honestly can be quite tricky!
[/quote]
You’ve got an enormous resource of information available to you here – both in the education section, and then with the ability to pose questions to the community.I would highly recommend that you invest some time working through the videos on the education section around the full body, upper lower, and push pull legs videos.
Even if that’s not how you train at the moment, and may not be how you choose to train going forwards, it will massively help your understanding of programme construction and the relationship between frequency and volume.
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Hi Dan,
Firstly, don’t beat yourself up too much about the rebound. You’re clearly self aware, so take some learnings and understand how you can better manage the post period next time out.
Re training, as the gang have said, you might find you benefit from the double rest day. As an alternative and something that I think will keep you well refreshed, a nuance on that might be UL R U R L R then back to start of sequence.
It might be that you feel the two consecutive rest days give you something extra, my personal preference would be staggering them, but a good opportunity now for you to try and gain some understanding of how you respond.
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Push done and dusted.
Good one this evening, elbow almost completely there, no longer inhibiting work which is happy.
Resting tomorrow but food prep is sorted
One meal left tonight and then sleep. Very much ready for a few days rest from work.
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I completely agree with Oscar. I think a lot of people get hung up on losing strength as soon as they’re in a deficit when in reality you should be able to continue progressing lifts and at the very least right at the back end of prep, maintain strength and performance. The worst thing you can do is tell yourself you WILL get weaker and you WILL regress.
Regardless of split.
I totally agree that if you were doing full body in a surplus, continue that on into this deficit and ensure you’re structuring everything around proper recovery and performance.
Totally agree with this from Maddy.
If you’re prepared to concede performance before you’ve tried to do anything, let alone everything, to keep it moving in the right direction, you’ve lost it already.