[Rich Ellis]

Hi mate

Lots of good options available now to cater for different preferences and needs.

You’ll see a variety of wedge heights and boot structures based on what you’re looking for.

Refine your search a little around what you’re need, and you’ll get some good comparison tables to show where different shoes are strong.

[Rich Ellis]

As J says its really just a time and overall building more muscle issue

It sounds like what your doing is working very well and well thought out.

Your Delts look pretty decent to me. That hole your talking about is slimy were your bones and muscle insert etc

So no exercise I’m missing here to get wider shoulders?[/quote]
Erik, respectfully, the answers you have got are all “time, consistency, relentlessness”. No one has gone “wait, you’re not doing X, Y, Z exercises? No wonder you’re not as wide as you’d like”.

You’ve had the answer you needed, get to work.

[Rich Ellis]

Really really good pull session tonight. Real contrast from yesterday’s push session, body behaved really well and strength is nicely creeping up

Much needed rest day tomorrow, then back into legs on Saturday

About to tuck into my last meal, then multiple fans on to help with a sleep!

[Rich Ellis]

I think the PPL R UL R split is a really good option. Alternatively you can just go PPL R PPL R and not worry too much about how everything fits into a 7 day week.

I appreciate you enjoy being in the gym, it’s definitely a positive that you enjoy your training so much, but as I’m sure you’ve heard over and over, those rest days are so important for facilitating progress, both in your physique, and in performance.

[Rich Ellis]

Hi Tom

Sounds like you’re well lined up mate and doing a good job of getting stuck into it.

Stay consistent now, keep working really hard, and enjoy the progression!

[Rich Ellis]

Just out of curiosity, if you have a push session with 3 sleeps recovery, does that mean you’re running PPLPPLR?

Hey Rich. Yes, i do 6 on 1 off. I’m now deep in deficit but when in caloric surplus i could progress that. [/quote]
Hi mate

I know it’s probably your preference to be in the gym more often, but two rotations of PPL without a rest day is tough even in a surplus. In a deficit, I’m not surprised you’re starting to struggle with lifts.

[Rich Ellis]

Push session this evening, and whilst my elbow continues to improve which I am very pleased about, my shoulder was doing anything but playing ball tonight, which means the dips I was hoping to make a start on were definitely not happening.

Pull session tomorrow, then resting on Friday

All good and supps sorted for tomorrow, about to get my last meal and then I’ll sleep

[Rich Ellis]

Just out of curiosity, if you have a push session with 3 sleeps recovery, does that mean you’re running PPLPPLR?

[Rich Ellis]

Are you in a calorie surplus? Is your body weight going up?

[Rich Ellis]

Very very good leg session this evening. Really happy with my warm up strategy now for my knees, and properly buried myself in leg press, not been able to feel like that for a long time which was really happy.

Sorted tomorrow’s food prep, push session on the cards. Hoping to reintroduce dips if I can

Just about to have my last meal and then sleep time

[Rich Ellis]

Hi Erik.

What rep range are you working in? How high quality is your movement execution?

Additionally, how long have you been running this split?

Really important you are accurate with your movements, and that you recognise it’s not going to be a quick shift. If you are training progressively, accurately, and in a calorie surplus, it’s very likely you are adding tissue.

[Rich Ellis]

Hi Capo

There are lots of different split set ups that can be effective if well programmed so that you balance volume and frequency, and work very hard, very accurately, and very consistently.

You probably need to consider what is most important to you, process or outcome.

There will of course be a balance there, but if you are highly focussed on an outcome, picking a split that gives you the best opportunity to reach that goal is the “best” way forward.

If you have a high desire to try new splits, by all means do, but give yourself a good run once it’s selected to give you every opportunity to progress over a sustained period.

[Rich Ellis]

Today is Monday, and Mondays are rest days for me

Busy start to the week, but wouldn’t have it any other way.

Home and food prep sorted for tomorrow. One meal left before bed and then a good sleep ahead of legs tomorrow

[Rich Ellis]

Hi mate,

The objectives are not aligned of the two mechanisms of training.

It’s not just the rep ranges, it’s the intent of what you’re trying to g to achieve.

One is being as efficient as possible at moving weight from A to B and back to A again. The other is focussed on gaining muscle tissue across your physique.

You can incorporate the power lifts into a hypertrophy programme, but unless you’re not wholly focussed on a specific outcome, applying powerlifting principles to achieve hypertrophy related outcomes just doesn’t make much sense.

[Rich Ellis]

Really decent upper session today, very pleased with all of the movements , definitely think I’ve made some ground on the pressing

Rest tomorrow, food prep is done, having to make another calorie jump as weight has stalled

Absolutely fine with my food at the moment so not concerned about the increase, food is going down nicely.

All in all, things are going pretty well, best spot I’ve been in for a while , so just patiently patiently now!