[Rich Ellis]

The reason I suggested you watch the videos on session set up, is that your sessions need some work (in my view)

If they are set up correctly, having triceps on lower day will almost certainly mess with the progression of pressing movements on upper days

Your lower sessions also need attention. Across three sessions you have one press and no squat variations at all.

Genuinely without being rude, 2 sets of leg extension, leg curl, and adductor, one of which is with RiR is not going to get you anywhere.

Please watch the videos, digest and understand, it will help you massively with your approach to training and sessions set up.

[Rich Ellis]

Today was legs in the new gym, and as a result, a bit of testing out to see which movements can stay going forwards

Very pleased to have a leg press and a squat that can both work for me, even if they stay in higher rep ranges initially

Very pleased with how it went, that’s three sessions well lined up now for a good stint of work ahead

Movement selection and number setting done, so it begins

[Rich Ellis]

Hi Gregor.

Is there a reason you’ve opted to set up like this vs the traditional upper/lower approach?

It’s good you’ve had a bash at putting some sessions together, from scanning over them, it looks like you’ve not watched the videos on session set up in the educational section.

I’m going to suggest you do that first, then come back with your remodelled sessions.

It’s not a lazy response, genuinely, walking yourself through the videos to understand how and why will do you a million favours going forwards.

[Rich Ellis]

Pull session in the new gym

Little bit of numbers setting getting to grips with the new kit, but very happy with my session layout now going forwards

Legs tomorrow to complete the rotation, hoping there’s some options there that are kind on the knees

Then it’s time to stick with it, be relentless, get strong, all about the doing

For now. Some rest and food!

[Rich Ellis]

Looks good to me mate

Go get it. Be consistent. Be patient. Be relentless

[Rich Ellis]

Brilliant push session today.

After 23yrs of training in the same gym (largely) I’ve relocated.

I was getting to a point where I was held back from really going at it, particularly on my push sessions, and it was making me really miserable

Brilliant session today, largely “testing” all of the push pieces, I know where I’m at now for the coming months. Time to get strong.

[Rich Ellis]

“Better” is hard to define without knowing what you need, but both are very good splits,
So the bigger gain will come from programming to your needs and then relentlessly working to progress with uniform execution

As an aside, don’t discount U/L/Rest/U/L/Rest/Repeat (ie, don’t have the double rest day)

[Rich Ellis]

Hi Joe

A few options

1) Switch movement order, putting these later in the workout

2) Work in higher rep ranges

3) Substitute movements

[Rich Ellis]

Agree with Bish in that finding a grip comfortable for you is important

As you come narrow with your grip you will typically see more of a tricep bias.

[Rich Ellis]

Hi Angelo

Without context of what needs bringing up (if anything) and how you’re doing from a progress perspective, I’d say it’s broadly well put together, but understanding that those mentioned factors will have an influence over your session set up

[Rich Ellis]

Rest day today, and a forced rest tomorrow also

I don’t like resting two days in a row, but needs must this week, and I’ll definitely make the most of it on the way back in

Food prep for tomorrow is sorted , last meal in 30mins, then some sleep

[Rich Ellis]

Hi Jack,

In agreement with Oscar.

The educational videos around split set up will give you a really good foundation of understanding

What you will then be able to do is apply that to your own set of needs and circumstances

By all means at that point share your proposed set up, with context of “why” and we will happily take a look and share feedback.

[Rich Ellis]

Legs done tonight, very good session, nice progress on everything, knees really behaving, I’m just grateful to be able to get stuck in

Sorted food prep for tomorrow, and just having my pre bed supps and final meal of the day

[Rich Ellis]

What has happened since the session with the big drop off? Has there been a recovery in strength, or have things stayed as in that session?

Has this started to creep into other sessions also, or isolated to push work?

[Rich Ellis]

Pull session this evening and cranking the numbers up on the free rows which is making me happy

Legs tomorrow and then new gym on Thursday for my push session

Just sorted food prep for tomorrow and have my last meal cooking for tonight.