[Rich Ellis]

Hi mate

If hack squats are starting to annoy your knees, are they a necessity? Do you have a kinder variation?

I’d always urge not being so wedded to one movement tht you stick with it regardless of impact.

[Rich Ellis]

I’m a bit late to the party here mate but agree with Kuba and Hilly.

Going beyond the general critique of what you’ve put together, which is well communicated, will need to start taking some more nuanced and bespoke help.

How are you getting on since the OP?

[Rich Ellis]

Very good upper session today. Quite significant jumps that I Wasn’t necessarily expecting, I think it’s largely coming from increased confidence

Body felt really good. Bicep is ok, shoulders are behaving, really good session.

Meal prep done for Mon-Wednesday, with one meal left for tonight.

Rest day tomorrow, really looking forward to this week’s sessions.

[Rich Ellis]

Thank you for your time to reply to my question I’m really thankful. I will start doing it as you said focusing on one upper the back movement and one upper with chest. Thank you all the best

Hi mate

How’s this going since you started? Are the sessions feeling good with the new set up? Any follow ups required?

[Rich Ellis]

Very happy with today’s leg session! Really good step forward, definitely benefiting heavily from the joint stack of supps with my knees.

For anyone interested

Osteo pro
Cure coming
Omega 3
Join in
Collagen

I know I keep saying I’ve got a long way to go, and I have, but the progress is significant. I’m not rushing, I’m being patient and it’s paying off.

Just making my last meal and then I’ll sleep.

Upper tomorrow afternoon

[Rich Ellis]

It’s Friday, which means rest day.

It’s been a mental week, but I’ve had good sessions, I’ve got on really well with the new diet, and sleep has been really good so it’s gone well.

Looking forward to my lower session tomorrow, some new DNFM flavours to try over the weekend

Just about to make some meals and then it’s bed time

[Rich Ellis]

Hi mate, Eval are great. Agree with Clare. Full works with the Competitive Athlete option.

[Rich Ellis]

Pull session tonight. Arrived at the gym an hour later than anticipated, which wasn’t ideal, but actually just p*55ed me off so led to me having a really good session

Moving weights better and better each session now, more and more confident, but slow and steady

As a bonus, my supps arrived from TBJP, and I got two of the new DNFM flavours.

Resting tomorrow, but ready for the weekend 🙌🏻

[Rich Ellis]

Hi mate

My view is that 3 variations can work well if you have an abundance of good exercise options, and you are someone that does well with an extended break between repeat efforts.

With regard to volume, hopefully you have some indication from your UL sessions, particularly how your push work translates from your upper session to your push session, that will Likey be the most sensitive, and therefore will act as a good base for you to adjust from with your pull work

Similarly, the legs session to lower session is on the same frequency as your UL R UL R lower sessions, so you should have a good gauge of what’s recoverable

[Rich Ellis]

Very happy with tonight’s push session.

Not with absolute outputs, but with progress and how my body is feeling.

It was one of those sessions where on my way in I wasn’t with it, wasn’t feeling it, but made a conscious effort to keep my head down and bring a bit of an edge

Had a good good session, now just finishing meal prep for tomorrow and getting my last meal for tonight.

Pull tomorrow

[Rich Ellis]

I’m with the majority mate, I don’t like it.

You can either adjust quad volume and exercise ordering in a lower session to bias hams, glutes, adductors, or if chest and shoulders are the priority, consider a PPL R UL R

[Rich Ellis]

Good leg session tonight. For whatever reason, a significant step forward on how my knees felt on the hip press.

All the movements moved forward, everything felt really good tonight, so hope that continues.

Done my batch cooking as I was having my post workout meal, and now just one meal to go.

Push session tomorrow evening 💪🏻

[Rich Ellis]

Hi mate.

What do you mean legs are out of the question? Why?

[Rich Ellis]

Rest day today and just about to get my pre bed supps and final meal in.

Definitely enjoying the mild but cooler weather, MUCH more comfortable!

Bed time soon, legs tomorrow evening

[Rich Ellis]

Hi John,

I don’t think this is the one.

I’d urge you to look at the educational section and take on board the videos.