[Rich Ellis]

Very much with the gang here mate, and I know it’s easy to equate what they did with success for the masses, but the masses aren’t them.

If you haven’t already, have a watch of Jord’s full body video, the explanation behind the philosophy of high frequency training will hopefully help settle your uncertainty

[Rich Ellis]

Pull session done

Rear delt machine
Low pulley row
Neutral pulldown
Hypers
Cable pullover
DB curl

Really pleased with everything today.

Meals prepped for tomorrow, about to sink last meal and then sleep.

Push day tomorrow

[Rich Ellis]

Hi mate, I wouldn’t overthink this.

It will balance itself over a two week rotation, so just alternate and away you go.

[Rich Ellis]

Rest day!

Very good day, but a long day, and I’m falling asleep on the sofa so just going to get my last meal and then get some sleep.

Pull session tomorrow. I’m excited to get stuck in.

[Rich Ellis]

Hi mate, similar to the rest of the gang, I’d racommend taking some rest. Lots of red flags at the moment that suggest it would be a good idea.

It doesn’t necessarily have to be a week, but equally, it can be. That’s something you’re going to have to judge.

[Rich Ellis]

Really good weekend of training.

I’ve had a rough couple of months with very fluctuating emotions re my ruptured bicep. Sad and frustrated I can’t train how I used to, to very grateful I can still do what I love.

Feels like I’m in a good enough sport now to stop being reactive session to session and get some structure back to things.

Rest day tomorrow and then we on it.

[Rich Ellis]

Hi mate,

Great job so far.

Have the movements you’re on now been in from the start?

[Rich Ellis]

Good day today, very productive, a good workout, and a bit of rest too.

Just about to make my last meal and then I’ll get to bed, extra hour tonight with the clocks going back 😍

Looking forward to seeing the Aspinall // Gane and Parker // Wardley results, as well as Prague obviously !!

[Rich Ellis]

Hi mate,

Given the lack of context, I’ll assume everything is balanced

You might therefore lead with pull work on Upper B.

I would also have an adductor movement to Lower B

[Rich Ellis]

Really nice session over at HQ (the tbjp gym)

Such a brilliant gym. She’d loads of the highest quality kit. Training as a one off is difficult if anything as there’s so much to choose from!

Pressing kit kind on my shoulders, and felt safe on my bicep which was a real treat.

Just about to get my last meal and then sleep time for me

[Rich Ellis]

Hi mate

Either choose an alternative but “like for like” movement as Sas has suggested, or shift the rep range on this (probably 12-15) for a period of time that allows you to reset and progress.

[Rich Ellis]

Really good lower session tonight.

Very pleased with my knees for playing ball – unexpected, but very welcome!

Meant I could nicely move the weight up, particularly on the leg press.

I’d normally be resting tomorrow, but taking a trip to TBJP gym, so upper it is, resting Saturday instead.

[Rich Ellis]

Hi mate

Either is fine in my eyes, for a period at least.

Depending where you are in your rep range, you can creep load until you’re at the lower end of the rep range, obviously fighting to keep reps – the key here is patient loading, not just going all in and throwing loads more weight on everything the next session out.

Alternatively you can aim to creep reps to the top of your rep range, and then start to add load to bring it back down.

[Rich Ellis]

Push session this evening, which on the whole was decent, but my shoulders are definitely starting to push back a bit.

I’ll try re-ordering the movements, but it’s highly annoying.

Legs tomorrow and then a trip to see Jord on Friday 🙌🏻

Just about to get my last meal, then it’s sleep time for me

[Rich Ellis]

Hi mate,

Just so I’m understanding correctly, at the moment, every third week you have a double rest day, and when you get round to this double rest day, it feels like it’s needed, and then freshens you up for the next block?

Is your performance generally improving?

If yes, I don’t see the value in changing. You can’t expect to feel fresh when you’re training hard consistently.

Let your performance be a measure of whether something needs to change, not how you feel.