[Rich Ellis]

Hi mate

I’m a big big fan of the split Jord has suggested.

To echo what he’s said, one of the biggest things that trips people up is impatience.

It takes time. Be obsessively consistent and it will come.

By all means share your session layouts once you’ve had chance to put them together

[Rich Ellis]

Rest day today, food prep sorted and one meal left to go.

Push session on the cards for tomorrow, which isn’t going to match up to the tbjp gym, but the work will get done

Early night tonight. Need to play catch up on some sleep

[Rich Ellis]

Hi Jan,

When you say you’ve tried the different splits, how long for? This isn’t something that’s going to transform over night

You’re also talking about selecting a DL variation to put less stress on hams, which is the area you’re trying to bring up, presumably so you can then add the sets of hams to upper day.

My view is that at that point, it’s not a good option.

[Rich Ellis]

Legs again today, pleased again with the progress and with the level of knee comfort

Food prep is sorted, about to get my last meal and then an early night

Much needed rest day tomorrow which will be very welcome

[Rich Ellis]

Hi Liam,

I do mind your lower back rounding like that. Please don’t persist executing the movement in that way, you’re going to hurt yourself mate.

This needs stripping WAY back.

Ideally perform the movement for us with just a plat per side to see if it’s the load that’s creating the poor execution, or whether you have mobility or proprioceptive issues.

[Rich Ellis]

Hi Conor,

If you are balanced, you can alternate, if you have areas you want to bring up, start with them.

[Rich Ellis]

Decent pull session this afternoon, not quite TBJP Gym, but good work done, so box ticked.

Two more meals tonight, food and supps prepped for tomorrow

Legs on tbe cards for tomorrow, then resting Wednesday

Another busy week. Ready to get after it

[Rich Ellis]

Hi mate

What did you train prior to Upper/Lower?

What is it you think is resulting in the lower levels of enjoyment at the moment?

[Rich Ellis]

Treat of a day today, trained over at the TBJP gym and had a good catch up with Jord

Trained push, really benefitted from some excellent pressing machines that allowed me to crack on without discomfort, which was really welcome.

Sizeable drive either way but well worth it, and mostly quiet roads made it easy

Monday would normally be a rest day, but need to train tomorrow due to taking my mum to a hospital appointment on Wednesday, so doubling down on the rest and looking forward to a slow evening

Pull tomorrow 🙌🏻

[Rich Ellis]

i don’t know if it would be better to replace it with 2 sets of flies or just a different pressing movement ? Or otherwise just sticking with it and maybe trying a different rep range

Definitely not flies, you’ve got to have a press for your chest mate, don’t run away from it

Try using a smith or something that gives you greater stability than a DB press and see how that run goes.

[Rich Ellis]

Absolutely buzzing after today’s session.

Found a set up that allows a hack squat, so for the first time in as long as I can remember, I’ve got a squat variation I can get after consistently

Just had my penultimate meal, bit of chill now. Very excited for tomorrow’s road trip to see Jord and piece together a push session in the tbjp gym

[Rich Ellis]

Move to something with less stability constraints and see if you can keep it going , so smith press , or a machine press

Hello guys thanks for the answers but I’m already doing the smith machine incline bench [/quote]
An incline machine then. Let’s take the substance of the advice and apply it to specific circumstances

[Rich Ellis]

Rest day Friday!

Very welcome end to the week, and with it a rest day from training.

Excited for the weekend, busy day tomorrow along with a leg session, and then off to see Jord on Sunday 🙌🏻

One meal left tonight, and then a longer sleep than I’ve managed this week

[Rich Ellis]

Hi mate

Really pleased to hear training is flying and you’re feeling great.

This is super vague, do you want to list some supps you want to talk about?

[Rich Ellis]

Hi Adam,

Does caffeine affect your sleep? I ask as I like very stimmy pre-workouts, I also have to train c19:00 and yet I sleep very well.

You may already know that’s a non-starter for you, my point is not to assume you will have affected sleep just because lots of people do.

If that’s not an option, agree with the others, pumpage is a brilliant option