[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.

[Rich Ellis]

Hi mate,

I echo Jord’s comments here.

You will see most of us choose a training style quite different to the one you have outlined.

All of us take training quite seriously, so that probably indicates that we don’t see your proposed method as the best way to an outcome.

You then need to weigh up what is most important to you, outcome or enjoyment.

There isn’t a right answer to that, it’s up to you.

If it’s the latter, and this is your preferred training style, get stuck in.

[Rich Ellis]

Legs tonight, second variation, really good session tonight

Didn’t have to queue for anything which was ideal, so motored through the movements – not sure how much my cardio enjoyed that 😃

Just sorted food prep for tomorrow, one meal about to go down and then I’m sleeping.

Push session tomorrow which I’m hoping I can creep the pressing up on again

[Rich Ellis]

Hi mate

Adam Bishop had a deadlift tutorial video on YouTube – good place to start, Bish is not only one of the best deadlifters in the world, but also a top class coach, so makes the learning cues very easy to understand

[Rich Ellis]

Hi mate,

You definitely need to be disciplined here with not bouncing from one split to another

My recommendation is that you share your sessions, and once you have whatever feedback is appropriate, you can be really comfortable that the programming is right, and from there it’s effort and execution consistently. Again and again and again

[Rich Ellis]

Rest day today, Monday has flown by!

Just sorted meal and Supp
Prep for tomorrow, definitely ready for bed but have one more meal to go

Legs tomorrow 🙌🏻💪🏻

[Rich Ellis]

Upper session

Very happy with todays session. First time I’ve been able to challenge myself with some pressing since my elbows started being plonkers

Really good base to build from, and very much enjoyed the structure of the whole session, so feels like it’s all about to come together

Two meals left tonight, food prep is done for tomorrow’s rest day, then back with legs again on Tuesday – and so it continues.