[Rich Ellis]

Unfortunately it’s likely that something will suffer when it’s not first mate, but you’ve identified your back as an area of priority, so it sounds like that needs the primary attention to bring it back up in balance.

Reset your push numbers tht follow the pull work, and still approach that with the intention to progress session on session.

Let us know how you get on mate

[Rich Ellis]

Hi mate

What does “rest days spread evenly” mean? Upper/ Lower / rest / upper /lower / rest repeat?

You will see most people that run this split do bicep work at the start of lower sessions, triceps as part of upper sessions

As always, prioritise order as per need, although it sounds like you’re well considered that you have overall growth as the primary objective.

[Rich Ellis]

Rest day today, and a good day for it to fall on with a team away day

Back with meals sorted for tomorrow, ready for my pull session in the evening

Thursday I will go and try the new gym

For now, last meal and sleep

[Rich Ellis]

Hi mate

If they help, by all means use them.

I do agree that it’s sensible to find out what is causing the pain and trying to get a fix there.

[Rich Ellis]

Push session this afternoon, and as good as it’s been for a while.

Elbows are now well on track, and shoulders not playing up with the pressing staying in higher reps.

I’m going to try a different gym this week and look at making the switch. I need some more targeted machines that are kinder on joints than the ones available to me

Food prep is sorted for tomorrow’s rest day, then back in on Tuesday.

Two meals left tonight, then sleep time.

[Rich Ellis]

I’d have dips in the other session mate.

[Rich Ellis]

Hi Kyle, I personally would not attempt 5 on the bounce. Especially given how active you are day to day.

[Rich Ellis]

Leg session late afternoon today. Knees did a good job of letting me work, which is all I need

Just had my penultimate meal, bit of relax time now before last meal and bed

Back on push tomorrow

[Rich Ellis]

In this instance I would probably base my training around movements that tick more than one box. Dips as an example would be a top choice for triceps whilst also chalking off some chest work. Barbell rows will get some upper back and erectors taken care of.

Your situation is your situation, you have plenty of time to get work done and to get really strong on compounds. You just need to be smart with programming and on a mission during those three sessions.

[Rich Ellis]

Nice pull session this evening after a long day/night last night

Just about to have my last meal before a longer sleep tonight and back on legs tomorrow afternoon

Moved some weight on my rows which was nice, looking forward to keeping those creeping up

No food adjustments this week, see how the coming week goes and make a call at the end of it

[Rich Ellis]

Hi mate

First shift I’d make would be moving your pull work to the start of the upper session

You’ve acknowledged that the push work is taking up significant energy as you move into your pull movements

Prioritise them in order before looking to volume increase.

As an aside, well done with the progress, brilliant effort!

[Rich Ellis]

Rest day today, although long day down in London at an awards evening with work.

This is the latest I’ve been up in as long as I can remember, definitely time to sleep!

Pull session tomorrow evening, so need my rest!

[Rich Ellis]

Hi Marcus

I guess there are some very obvious objective things you can do, like ensuring machine set up is the same as- seat height, handle position etc…

Then it’s about discipline of execution, Jordan and Kuba speak a bit about that on episode one of the podcast

As Allison says, you can then video and review

[Rich Ellis]

Push session this evening which went very well, really happy with how my elbows are coming on, and nothing antagonised my shoulders, so that’s happy

At an event with work tomorrow, so a rest day with pull moving to Friday

Just about to get my last meal and then it’s sleep time

[Rich Ellis]

Hi mate

The gang have highlighted some real positives here, a good way to get extra calories in which have little impact on appetite.

Additionally, if your training tends to go longer than 90mins, you will likely see a real benefit to the intra supps.