[Rich Ellis]

Upper done to wrap up the week’s training

Another decent session, everything progressed, was able to get the pressing work done, just about hanging in there for that!

Sorted food prep for tomorrow, got some work finished off, but of down time now

Rest day tomorrow, then getting back after it.

Modest weight gain this week, I said I’d be patient, I’ll stick by that 😌

[Rich Ellis]

Not being pedantic, but there is a difference – abductor is pushing out, adductor is pulling your legs toward the body’s midline.

Both have a place, but adductors are such an opportunity for leg size that lots of people ignore.

[Rich Ellis]

Lower today. Very good session, keeping moving.

Just about to have my last meal and dose up on the joint supps

Upper session tomorrow, hoping the press goes well, it’s the one thing ruining everything at the moment 😤

[Rich Ellis]

Hi mate

Have you had any movement rotation? Have you had any deloads in that time?

[Rich Ellis]

Do you have an adductor machine you can put in one of the sessions mate?

[Rich Ellis]

Resting up today. Just wrapped up work for the day and about to have my penultimate meal

Lower session on the cards for tomorrow, long sleep tonight to play catch up on a busy week

[Rich Ellis]

Agree with Jord, but I think the key bit here is deciding on an approach and sticking with it then going forward to progress.

As Jord has said, all viable rep ranges, but then lock them in and creep them up session on session

[Rich Ellis]

Really good pull session tonight. Compounds getting back towards some respectable weights. Need tidying up, but on the way!

Resting now until Saturday when I’ll be back in for lower.

Food is sorted for tomorrow, one meal left tonight, then it’s sleep

[Rich Ellis]

Hi mate

We’re all really happy to help, but we also like to see some immersion into the education opportunities the site brings.

I strongly recommend you working through the videos in the education section that will help you understand the philosophies and approach to full body, upper lower, and push, pull, legs splits.

Take a bit of time to watch, digest, and understand, then jump back on with what you think suits your training age best, even have a go at mocking up a set of sessions that work with the kit you have, and we can critique

Taking the time to learn and understand will put you in excellent stead going forwards.

[Rich Ellis]

I actually thought that training muscle groups once a week was okay because if u train till complete failure without any RIR the recovery would be slower so I take more rest days.

The nature of an upper lower split means the volume is lower. As the frequency increases, the volume decreases to balance recovery.

The benefit is the higher frequency of stimulus, which means higher frequency of opportunities to grow.

You sound anchored to a PPL, you’ve been given the answer of what will likely yield best progress for you, it’s absolutely up to you whether you choose to do that or not.

[Rich Ellis]

Dip handles (I assume you didn’t mean this when you said machine), close grip bench press, JM press.

Lots to get after

[Rich Ellis]

Hi mate

I’m sure you follow lots of the gang on here on socials

Watch Jord, watch Kuba, watch Nath, watch Oscar, watch Kam, watch Meg, watch Sara and and and….

You will get a good sense of things.

[Rich Ellis]

Push session this evening

All the isolation stuff is moving well, still struggling with a pressing option which is somewhat frustrating, but doing what I can

Just sorted food prep and about to get my last meal on, then it’s sleep.

Pull session tomorrow which I want to get stuck into the rows on.

[Rich Ellis]

Great job mate, new numbers set, keep at it!

[Rich Ellis]

Keep track of your performance mate, that’s the best indicator you’ve got.

Be patient and consistent with small, steady progressions.

If you’re keep moving forwards you’re in a great spot!

Keep us posted mate