[Rich Ellis]

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.

[Rich Ellis]

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.

[Rich Ellis]

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.

[Rich Ellis]

Another decent leg session this evening, moved back to flat soles for leg press which actually felt really good.

Just on with food prep and last meal, then sleep

Got push tomorrow which I’m hoping to keep edging forwards, particularly on the pressing work.

[Rich Ellis]

Hi Jack,

Agree with Chloe, it would be helpful to see everything you’re doing, but my immediate thought is that you’re losing the benefit of the medium frequency a PPL split brings by the way your rest days are set up.

If you like having the EoD training approach, a full body set up would work really well.

[Rich Ellis]

Hi Beni,

Presumably you’ve done a good bit of research into who your coach is, who they work with, how they work etc… before you opted to entrust them with your progress and health, and of course before handing over a chunk of money.

With the outcome to all of that being that you have chosen to go forward with the coach, give them a chance.

Similarly to Oscar, there might be nuances that I prefer, but I know that because I have tried things that make sense.

You’re very young, you have a long way to go, and that means you have a whole host of opportunities to try things that work well for you.

Have a relationship with your coach where you can ask questions and learn along the way. I’m sure he/she has a rationale for the programme set up.

[Rich Ellis]

Monday which means rest day.

It’s been a long but good day, home and food prep all sorted for tomorrow

Bodyweight was up 1kg, which is more what I was expecting

Leg session tomorrow 💪🏻

[Rich Ellis]

You can do 2-3 sets of a single bicep movement, or you can split the volume.

You will have opportunity to pick different movements across the session variations.

[Rich Ellis]

Yes, no problem.

Now you’ve made the switch, stick with them, execute well, steadily progress 🙌🏻

[Rich Ellis]

Upper done.

Trained in the other gym today which was decent, enjoyed having a few different options in there but most notably I think I have a press to spend some time on now – time will tell!

Weekend has flown by, but a short week ahead with BH Friday so ready to roll.

About to get my last meal, then sleep time.

Resting tomorrow, then on legs on Tuesday 🙌🏻

[Rich Ellis]

Ok, well it’s a preference. I don’t know what you normally train in. Oversized tee instead of hoodie, shorts instead of joggers, both big shifts from a thermoregulation perspective.

Even if you stay in the more insulated gym wear, you’ve got the hydration improvements to make

[Rich Ellis]

Hi mate

Incredibly easily mitigated with a good hydration strategy, as Allison says, there’s some really good hydration supps in the TBJP range.

Also, unless you like the heavy sweating – change your outfit!

[Rich Ellis]

Hi Mandy

I agree with the gang, hard to know what consistency you like, so boil a kettle and slowly add, stirring as you go, this will allow you to hit the consistency you like. As long as you’re not too liberal with the water, you can’t go wrong.

[Rich Ellis]

Another good leg session in the books this afternoon after a really decent day at work.

Knees continue to allow progression on the movements I’ve got lined up, so just consistently edging them up now

One meal left tonight, then it’s sleep time

Upper session tomorrow and some chill time if all goes well.

Checking in what’s happening with bodyweight and will react accordingly

[Rich Ellis]

I would probably be more mindful of the tricep work than the bicep work, but one set may be no issue

See how you recover, if performance in your push session doesn’t suffer, you’re probably good.