[Rich Ellis]

It’s all balance isn’t it mate – frequency – volume – intensity.

You should see the programme as a template which then flexes to your specific needs based on ability to progress/recover.

[Rich Ellis]

Rest day today after three good training days

Two meals to go this evening and a longer sleep on the cards

Lower day tomorrow, try to keep the movements creeping up!

[Rich Ellis]

Hi John,

I can’t comment on why it hasn’t risen to significant popularity, but this programme formed a significant part of my early training development, and was the programme where I definitely started to define working intensity.

I really enjoyed the programme and saw significant progress in both tissue gain and strength development.

Maybe because it was so closely coupled to AST and Skip, it just didn’t get the reach, I’m not sure, but I have a big chunk of nostalgia attached to it

[Rich Ellis]

Pull session this evening which went really well. Feel like I’ve turned a corner with strength on my rows, which are well on the up now (still with a long way to go)

Thts three on the bounce, and a rest day tomorrow

Food sorted, just tonight’s meal to eat, and then it’s sleep time

Legs on Saturday

[Rich Ellis]

Hi mate

Agree with the guys. Your movement choice is clearly causing you an issue, so I would be looking to heal the “pull”, and then identify a movement that allows you to safely progress.

[Rich Ellis]

Push session tonight.

Elbow held up really well with my favoured isolation tricep movement. One of the presses was also without irritation, so I think I’m going to drop to a very simple format of only four movements but an increased number of sets until it can be a bit more robust across different exercises.

Just sorting food prep for tomorrow, one meal left tonight and then sleep time

Pull tomorrow and then a rest day Friday is the plan.

[Rich Ellis]

Hi mate

I totally agree with Oscar here. If you have priority body parts, let the exercise order represent that.

If you are well balanced, leading one with push and the other with pull is very sensible.

[Rich Ellis]

Really happy with tonight’s leg session

Knees continue to allow me to progress, genuinely a massive impact from rolling out the whole joint stack, genuinely didn’t expect to be in this spot.

Lifts starting to move now, which is exciting for me.

Last meal about to go in, food prepped for tomorrow – push day!

[Rich Ellis]

Hi mate

If I trained full body and woke up feeling fresh as a daisy, I’d be worried.

That’s why we don’t train consecutive days on that format, and please don’t expect to be constantly feeling totally fresh if you’re training hard. You’ll get to a point where performance plateaus as a result, and you will implement a deload or rest days.

Recover well today, go into your next session determined to progress, not “I wonder if I’m fully recovered”.

It’s supposed to be hard, we are forcing an adaptation.

With that said, if you’re completely poleaxed, revisit your programming and see how it can be tweaked.

Keep us posted mate

[Rich Ellis]

Rest day today after a good weekend of training

Just sorted food prep and supps for tomorrow’s leg day

One meal left tonight and then sleep.

[Rich Ellis]

Hi Zander – yes, it’s very feasible.

Your muscles don’t need to feel battered, you need to be progressing.

You reference your CNS, how to you utilise deloads ?

[Rich Ellis]

Upper today – very very pleased if we take pressing to one side

I’ve got a couple of options left to try, crossing my fingers they will be good options

Food prepped for tomorrow which is a rest day

One more meal tonight and an early sleep

[Rich Ellis]

Agree with Oscar here mate, if you’ve got enough equipment for three rotations I think that’s a good balance.

[Rich Ellis]

Hi Joe,

I think general consensus is that muscle soreness isn’t a necessary indicator.

If your lifts are progressing session to session, don’t be in a rush to change anything – you’re not missing something special from another set – we want progression.

[Rich Ellis]

Legs today and a good run out. Knees still holding out which let’s me go after my sets, which in turn makes me happy

Just polished off my last meal, and my joint stack, and now it’s time to sleep before upper tomorrow