[Rich Ellis]

Are all of your chest pressing movements stalling? Have you managed to progress them at all – and over what period?

What does progression look like for you in terms of load jumps?

[Rich Ellis]

Rest day today, and just about to get last meal before sleep

Sorted meal prep for tomorrow

Back into PLP R UL R which is my favourite split.

[Rich Ellis]

Hi mate

Agree with Meg here, don’t see your warm ups as part of your working sets

The warm ups are there to get you in the best state to perform your working sets

I like Meg’s approach of reducing reps as load increases, the objective is not to fatigue yourself!

[Rich Ellis]

Hi mate

I agree as well, I’d opt for the top end of the rep range to give runway to add load over the weeks ahead

Let us know how you get on mate

[Rich Ellis]

Very good leg session today, really enjoying the higher frequency, and my knees do continue to get a bit better, which is making some of the compounds that bit more fun.

Food prep sorted, just finishing some work off, and then it’s time to have some downtime before a long sleep

[Rich Ellis]

I tend to stick to a vanilla whey and then that goes with literally anything!

Flavours are hard things to recommend as it’s so personal, but remember the smoke sachets are now live so you can try before you buy the big bags.

[Rich Ellis]

Good upper session this afternoon having rested yesterday

Not my favourite split but need to give this elbow some time as it’s really not doing what I hoped it would

Lower tomorrow, but two meals and a good sleep first!

[Rich Ellis]

Hi mate, very much agree with Oscar and Haider, you’ve done a really good job putting this together.

Please please resist falling into 4 consecutive days.

Get everything out of each session and then really value that rest day.

When you’re training hard with a high frequency, those rest days are essential to get the most out of your progress

Keep us posted.

[Rich Ellis]

Rest day today, quite the week back at work !

Very much looking forward to upper 2 tomorrow

[Rich Ellis]

Thanks guys! I see that I was wondering way to far from my actual goal of putting on muscle 😅

I tend to be stuck on scale weight a lot!

“Stuck” as in it doesn’t move, or as in it’s a fixation?

[Rich Ellis]

Legs 2 done.

Absolutely monumental cock up with tge exercise order, won’t be doing that again!

That said, really happy with the movements and the session volume with the high frequency

Just sorted meal prep, rest day tomorrow then a weekend getting into it

One meal, then sleep

[Rich Ellis]

Agree with Jord and Meg here mate.

Have a go with the movement, try the set up, then make a decision if it’s an option you want to stick with and progress.

Personally I enjoy these, as Meg says, more as a compound than attempting to use it to isolate the lat, but I think if you get your set up right you can get really consistent control of the line of pull – good alternative to a DB row if you’ve reached the end of a stint with them.

[Rich Ellis]

Really good upper session this evening. Happy with the volume and exercise selection for this first rotation.

Legs again tomorrow, but the second session variation.

Just about to cook my last meal and then it’s sleep

[Rich Ellis]

Also don’t discount cream of rice. Personally I find it incredibly light and easy to consume and digest.

[Rich Ellis]

My elbow issues have forced a move back to upper lower, so started off this evening with a really good lower session

About to sort food prep and then last meal before tomorrow’s upper day.