[Rich Ellis]

Hi mate,

What rep range would you be working in without the gympin?

It might still be worth having some direct adductor work along with the suggested leg press adductor biased stance Meg has mentioned.

[Rich Ellis]

Rest day just about done. One meal left and then it’s sleep.

Leg day tomorrow and hoping for another good one

Early night first to get recharged!

[Rich Ellis]

Hi Max,

I agree too – understand how the additional rest day impacts your recovery before predicting any change.

First task is to get that sorted.

[Rich Ellis]

Upper session this afternoon and continuing to see progress with my elbow which I’m pleased about

Good session logged, good weekend of training completed, couple of meals to go and an early night.

Rest day tomorrow , then back into legs on Tuesday 😍

[Rich Ellis]

Agree with Jordan mate, you’re going from a higher single dose of work to lower, more frequent doses.

The whole idea is that you’re recovered enough to perform at the next session – so to Jord’s point, the performance of your lifts is a key indicator to progress.

[Rich Ellis]

Lower today and everything ran very nicely.

Managed to do a free squat variation, granted very light, but something to progress session to session

One meal left in about 40mins, then it’s time to sleep

Upper tomorrow 🙌🏻

[Rich Ellis]

Hi mate

You won’t break your spine (hopefully) but you will likely stall more quickly than if you do every other session.

[Rich Ellis]

Let us know how you get on mate – give it a good run, don’t look for a change after a couple of weeks

Consistently force progression 🙌🏻

[Rich Ellis]

“you will be doing direct arm work two days consecutively – it doesn’t work well” – With this in mind, that means only doing direct biceps on the Lower day and not on the Upper day.

That’s correct mate, doing it at the start of your lower day won’t take away from your lower work, but allows you to go at them fresh

[Rich Ellis]

Hi mate

I don’t like it much.

If you’re training upper/lower hard, you will need actual rest days

Additionally, you’re going to be training arms followed by upper, you will certainly be impacting your pressing work, and you will be doing direct arm work two days consecutively – it doesn’t work well

Prioritise tricep work in your upper session, and start lower with biceps to give your arms the focus, if it is indeed needed – by all means post some pics for views on your physique balance.

[Rich Ellis]

Today is a rest day, it’s been some week, just sat down and almost instantly fell asleep so picked myself up.

One meal left tonight and then an early sleep. Legs tomorrow afternoon 🙌🏻

[Rich Ellis]

Hi mate

I agree with Nath here, and is something I’m going to be trying with the higher frequency and spread volume.

[Rich Ellis]

Pull day today, not quite as I’d hoped, but pretty good

Definitely enjoying my split and my sessions, but pleased it’s a rest day tomorrow and then the weekend

Prepped meals for tomorrow and have one left this evening before it’s time to sleep.

[Rich Ellis]

Hi mate

I just find that wild that you can’t recover from that in 5 days.

Are you in a calorie surplus? Do you sleep?

You don’t appear to have any direct hamstring or glute work, is this a conscious decision?

[Rich Ellis]

Push session tonight.

Managed to progress direct tricep work, and managed to progress pressing work. Important wins for me!

Sorted food prep for tomorrow, pull session on the cards and looking forward to it.

One meal left to go tonight , then it’s sleep.