[Rich Ellis]

Hey Mathias, how is everything outside of training? Like meals/sleep/recovery etc? Have you deloaded since you stalled at the beginning of your cut??

I don’t run any specific diet. Just a caloric deficit with 45% carbs 30% protein 25% fats. I fill my proteins Animal based due to bioavailability. I train after my first meal which has plenty carbs..I sleep 7-8 hours… take my omega 3 and Curcumin.

I’m not sure I need a deload with how little volume I’m doing, I was thinking about increasing volume actually so I do 2x of everything but yeah I’ve been pretty stuck the last few months even before the cut, but my diet and sleep haven’t been as good as on the cut now. [/quote]
How is your cut going 6 weeks in? What have you lost, and how lean are you at this point?

What are total calories at?

[Rich Ellis]

Upper session today, still heavily modified because my elbow is being ridiculous

Tht said, it does feel significantly better, I think one more week of being prudent and I will be able to reintroduce some high rep pressing , soon followed by direct isolation work

Resting tomorrow, food prep all sorted.

Two meals left tonight and an early night is the plan

[Rich Ellis]

Hi Stephen

The movement groupings still apply, so your first job is to understand the template, and then to translate free weight movements into that template where necessary.

Once you’ve done that, by all means drop it in for critique.

[Rich Ellis]

Decent leg session this evening, managed to add some prone leg curls for the first time in months – high rep and very controlled

Looking forward to upper tomorrow, but first, two more meals and an early night

Bit gutted about the UFC main falling through, but still a decent card to enjoy tomorrow

[Rich Ellis]

Hi mate

1) Incline barbell press (this can be substituted with other incline press variations

2) Personally I have a whole food meal 2hrs before training, then have my MPS Max a few minutes before going into the gym, and then sip my sustain through the first 2/3 – 3/4 of the session.

3) Provided you are consistent with your foods, it doesn’t really matter as you can use the pure fat sources to add/reduce as required.

If you are more changeable with your foods sources per equivalent meal (eg, meal number 2 may vary every day), you will need to pay more attention to this.

Hope that helps

[Rich Ellis]

Brilliant mate, stick with it, work hard, be obsessive about your progress 🙌🏻

Great, I think two can work, if you have enough kit for 3 high quality rotations, that will be a great option, but two can work very well also mate – get after it 🙌🏻

[Rich Ellis]

Hi mate

Really pleased to see you’ve not tried to overcomplicate anything, this looks good to go!

Only comment would be whether you intend on having two rotations, or literally just these two sessions on repeat?

[Rich Ellis]

Rest day today. Very long day of work though, but very much looking forward to my lower session tomorrow

One meal left tonight and an early sleep planned

[Rich Ellis]

Hi mate

The most important thing to do is to find out what the issue with your knees is, and then get it remedied.

Get an appointment with a really good sports physio for an assessment and diagnosis.

[Rich Ellis]

Modified push, no pressing, no tricep isolation, highly frustrating but I do think it’s the right decision for a few weeks

Sorted meal prep for tomorrow’s rest day, then lower / upper over the weekend

Bit of work and then last meal for this evening

[Rich Ellis]

Hi mate

Fully agree with Oscar here.

You’re now looking at nuancing the split to better suit your specific needs, so substituting a flat for an incline press is a good, reactive decision.

Particularly with a narrow grip press, remember there’s a tonne of crossover with your chest focussed press, and with your overhead/high incline.

You’d never want to accept losing a rep, but at times, when performance earlier in the session has been so high, it can impact.

Are the general trends still progressive for your tricep compound and isolation work?

[Rich Ellis]

Legs tonight, pretty good session, knees feeling good, working in high reps on the presses, but getting to failure

Sorted food prep for tomorrow, with modified push in the evening

One meal left tonight and then sleep time

[Rich Ellis]

Hi mate

What’s driving this set up?

Is there a really good reason you’re not just going upper, lower, rest, repeat?

[Rich Ellis]

Hi Simon,

Agree with Antonio, please spend some time both in the education section, and on Jord’s YouTube channel watching and digesting the FBW videos.

Investing an amount of time to understand the split rather than just copy it parrot fashion will stand you in good stead.

When you’ve done that and then had a go at building some sessions, feel really welcome to post them for critique

[Rich Ellis]

Decent pull session this evening, although fell victim to a very busy gym!

All good prep sorted for tomorrow and last meal cooked for tonight.

Looking forward to a good sleep, definitely not getting as much as I’d like with being back at work.