[Rich Ellis]

Hi Alexis,

Totally with Oscar here.

The educational videos are a brilliant resource that will give you a good insight into the philosophy around the session creation.

Take a look and get that base level understanding, then apply that to some programme design based on the kit you have available to you

Then, if it’s helpful for you, drop those sessions over to us to have a look at and we can share some thoughts.

[Rich Ellis]

Legs this evening and it was WARM!

Very very happy with the new leg press variation. Let me work through a complete range of reps, finishing with a set of 8 which is more loading than I’ve managed on any other piece

Back and food prep sorted, started the new podcast episode with Jord and Kuba

Long day tomorrow finishing with a push session, but excited to get in for it

Last meal in about 20mins, then out for the count.

[Rich Ellis]

Did it go away?

[Rich Ellis]

Resting today.

Back from work and sorted food and supps for tomorrow

One meal to go this evening and then an early night. Trying to get more sleep in where I can

Legs tomorrow which I’m ready for

[Rich Ellis]

Hi Muhammad,

As Rhea says, it’s common to drop reps as you increase load, that’s why we typically work with rep ranges rather than a single figure target.

You can then work the reps back up with the new load, or microload to continue to progress.

As for how many reps you drop per kg increase, that’s quite person dependent, and often relative to the percentage increase.

[Rich Ellis]

Upper day today. Very nice session, only thing compromised is my pressing, but until I’m somewhere with specialist machines,
I think that’s just my reality so getting on with what I can

Two meals to go this evening, food prepped for tomorrow which is a rest day, then back round to legs on Tuesday

Got a disrupted week this week with having to be away with work on Thursday, so will have to move days around a little

Bodyweight nicely sat at 142, so slowly slowly creeping up

[Rich Ellis]

I’ve no idea mate. People are born differently and bred differently. I don’t know anything about you bar the context you’ve given, nor am I qualified to speak intelligently about it.

What’s clear is that you are very sure you don’t sit well with anything high volume/duration.

Whether you want to try and change that is up to you.

As a species we do harder things than a couple of hours in the gym, but as I say, I’ve no idea what’s motivation vs discipline for you.

[Rich Ellis]

I’m not sure question 2 is relevant is it? You would typically adjust volume up if you have a longer recovery period following, but the whole precontext of you doing things this way is that you “can’t” run higher volume, so I think the point is moot.

On rotations, I think that often depends on the volume of quality options you have available, and your personal preference for repeated movement frequency.

At the very least, you need two options for each, but then depending on options available to you and personal preferences, you might have 3 or 4.

[Rich Ellis]

Leg day today, was largely a success with big jumps forwards on most movements, but a bit of a reminder that the hack squat I thought was going to be in for progression, isnt there

One meal left tonight and then a good long sleep ahead of upper tomorrow

[Rich Ellis]

The label will tell you how many grams of protein is in each serving, so weigh out as much as you need to meet your protein target for that meal.

So am I right in saying it doesn’t matter protein grams per scoop gram, protein powder is protein powder, 25g is better than 22g per serving is more important?

I tend just to take 2 scoops a day – c. 45g protein per day from protein powder, rest is from whole foods.

What I am trying to find out is the gym goer said the quality of protein powder is determined 80%+ grams of protein per 100g, if that makes sense?

[/quote]
Not all protein powders are created equally, not at all.

Ignore protein content “per serving”, that can be determined by scoop size. Have a look at the per 100g value.

Weigh out what you need for your meal.

[Rich Ellis]

Absolutely with Clare here, you’ve got to be having this conversation with your coach, not sitting in uncertainty as to why a given approach is being taken.

[Rich Ellis]

Hi mate,

Just treat a protein powder the way you would any other food.

Know the grammes of protein per 100g, then weigh it accordingly to meet your need.

[Rich Ellis]

Nice pull session this evening, getting some weight back on the barbell rows which makes me happy.

Just finished up my last meal and supps, time for sleep now with a bit of a lie in tomorrow

Legs on the cards

[Rich Ellis]

Hi mate

With the gang here.

Weight the amount of required rice dry. It takes seconds.

Cook it, then divide the cooked rice into the number of corresponding portions. The cooked weight is unimportant other than a number to divide by “x”.

[Rich Ellis]

Push session this evening, not spoilt with the machines I enjoyed at the TBJP gym last time out, but really happy with the way the sub-par movements went today

Just sorted tomorrow’s food prep, and now a little down time before my last meal