[Rich Ellis]

Hi Daniel,

I think you’re referring to a pec fly with either dumbbells or on a pec fly machine?

Firstly, you make movements work for you, so if there’s a nuance in set up that takes pain away, it’s not a bad thing.

Second to that, I don’t think I know anyone that performs a pec fly of any description with locked out elbows.

Hope that helps

[Rich Ellis]

Pull session this evening – very happy with this set up, very happy with tonight’s progress.

Three on the bounce, legs, push, pull so resting tomorrow before legs on Saturday

Just sorted food prep for tomorrow, now sorting last meal and then sleep time for me.

[Rich Ellis]

I’m c2hrs as well

[Rich Ellis]

Hi mate,

It’s not imperative, but lots of people choose to in order to elongate progression on the selected movements

As ever, programme the sessions to your training goals – the session set up should reflect your areas of priority.

Have a watch of the educational videos, understand the philosophy, have a go at building your sessions and drop them in here for critique if you wish.

[Rich Ellis]

Push session this evening and round two of my modified movement selection.

Doing what I’d hoped in letting me work hard, but far from what I’d choose if I had free reign

Sorted tomorrow’s food prep, pull session in the evening and then resting on Friday

About to sink my last meal, then sleep.

[Rich Ellis]

Hi mate

Look on the websites for the federations you are interested in competing in.

[Rich Ellis]

To me 6 training days also sound like a lot to train with intensity. But I thought anyway I would be fresher for those few sets 24h after than if I do them at the end of the FB session.

Yes, maybe initially, but there will be an accumulative knock on if you are going after your sets.

As Jord says, by all means try it, my personal view is that unless you’re operating a quite conservative RiR system , it’s going to catch up with you

[Rich Ellis]

Very good leg session this evening. Still moving up on all the movements, knees still behaving, staying patient, but very happy with where it’s going.

Just sorted tomorrow’s food prep. Push session in the evening. Chicken meal now, then bed

[Rich Ellis]

Hi mate

I’m assuming because you’ve been well wedded to the split, tht you have also embraced the high intensity principles.

I think training six days on the bounce with a high intensity approach to your sets is never going to end well.

I appreciate you’re offsetting some of the volume, but recurrent sessions like this are going to hinder you.

Ultimately there’s a balance of process vs outcome, and if doing the training and being in the gym is the important bit to you, then give it a go mate and crack on.

What I think I’m hearing though is tht progression is important to you, and if that’s the case, please resist ignoring rest days, it doesn’t work with a high intensity approach to training.

[Rich Ellis]

Rest day today and amped for tomorrow’s leg session

One meal left for tonight. Just cracking on with prepping food and supps, then a little downtime before bed.

[Rich Ellis]

Agree. Definitely don’t move triceps if you’re on consecutive days.

[Rich Ellis]

Upper day, two thirds successful, one third a mess

Absolutely desperate for some pressing options that I can progress, as soon as I start applying load, the ones I have fall apart

With that said, I’m very happy with the back, delt, and direct Tri work today , so just need to continue the search

Food prep sorted for tomorrow, two meals left today.

Rest day tomorrow after a good weekend of training

Loving the new clothing drop from TBJP Clothing. Loads of new T-shirt designs coming, and perfect timing for spring 🙌🏻

[Rich Ellis]

Hi Fortis,

Given your answers to my questions, I think an upper lower is the way to go too

You seem well switched onto the philosophies, so imagine you have made good use of the educational videos

Let us know when / if you want a set up reviewing mate.

[Rich Ellis]

What does body parts not recovering that we’ll look like?

A drop off in progression, or soreness?

How long have this set of movements been running for with progression?

Have you utilised deloads?

Have you rotated movements once stalled?

[Rich Ellis]

Very good leg session today, bog steps on everything, and knees very much doing as they’re told

Two meals left tonight, then it’s upper tomorrow, so hoping for a good sleep