[Rich Ellis]

Hi mate

I’d look to have a squat and a leg press variation in both lower sessions

In the upper sessions, you’ve got fared arm row, preacher, and tricep extensions in both – can you have a variant?

I’d probably be looking to have a set of dips in one of the sessions, and a set of close grip smith press in the other – you can sacrifice a set of extensions if you need to regulate your tricep recovery

[Rich Ellis]

Rested today, that’s two in a row and feeling good for it. Lots of rest today and good long sleeps which I don’t normally have opportunity for

Wishing everyone a very Merry Christmas 🙌🏻

[Rich Ellis]

I agree. Work in whichever rep ranges you enjoy, just be mindful that if you find progress stalls, that switching the rep ranges can be helpful.

[Rich Ellis]

Rest day today, although a very early start and lots of travelling

Already looking forward to my bed, two meals to go!

[Rich Ellis]

Hi mate

Fully aligned with Bish here.

I’d also say tht your gp is not the route you want advice from. Find a reputable sports physio, then get the referral from them if further action is required

In the “training what doesn’t hurt” approach, do you find you can neutral grip OHP?

[Rich Ellis]

Nearly a very very good push session

Reintroduced some high rep direct tricep work with no issue at all, reintroduces HS flat press, no issue at all, reintroduced HS incline press – very issue even with about 10 reps in reserve, so that’s out.

Elbow is pissed off again now, hoping it can just settle with a couple of days total rest, and then a pull and leg session before push comes back around.

I’ve got either two or three full days off now, I’ll make a judgement as I go along.

Having broken from work I’m averaging 8.5hrs sleep which is making a big difference already as normally I’m 6.5-7 which isn’t enough, but life demands.

[Rich Ellis]

Hi mate

Does a neutral grip press work for you? DB, machine, or Viking press?

[Rich Ellis]

Excellent leg session this afternoon.

Wasn’t hampered at all by my knees on any of my pressing, which is a really good place to be, and sets me up nicely for my push after a few much needed days off

Before that though, big push session tomorrow 🙌🏻

[Rich Ellis]

Hi Mel, just so I’m clear and haven’t misunderstood, you want to go

Leg curl

Hack or leg press

Leg extension

And you want to go three sets of each, with :

1 x 8, 1 x 4, 1 x 3

Have I understood correctly?

That is correct. Load up on more weight for controlled reps as I go. Increase strength to hopefully gain some tissue. Repeat once per week as part of a PPL split.

Would this suffice?

[/quote]
Then the honest answer mate is no, I don’t think this is a good approach.

Have a watch of the educational videos on PPL and look how the leg sessions are constructed

There are a number of gaps here, so watch, digest, have a go at building something based on the equipment you have available, and ask for comments again mate.

[Rich Ellis]

Really good pull session this afternoon, and a reintroduction of some bicep work which was really welcome

Very enjoyed the movements today, all worked really nicely, looking forward to thickening up after a few days off

Legs tomorrow and push on Monday first 🙌🏻

[Rich Ellis]

Hi Mel, just so I’m clear and haven’t misunderstood, you want to go

Leg curl
Hack or leg press
Leg extension

And you want to go three sets of each, with :

1 x 8, 1 x 4, 1 x 3

Have I understood correctly?

[Rich Ellis]

Rest day today – and work has finished too

It’s been some year, I’m very ready for a break

One meal left, bit of a longer sleep, and pull day tomorrow 🙌🏻

[Rich Ellis]

Hi Mel

Why don’t you go and take a look at the educational videos, get an understanding of how to build the session, then have a go at programming your own with movements you have available to you, and that work for you.

Post it for comments and we will feed back.

It’s a really good approach rather than people just spitting “good” movement choices out

[Rich Ellis]

Push session this evening – my penultimate “modified” variation

My elbows are SO much better for the break from pressing and tricep iso work

Just finished food prep, one meal left tonight and then it’s sleep

I’ve got a rest day tomorrow, then a pull/legs/push rotation, then a few days of total rest before big push on the other side

[Rich Ellis]

Fully fully agree with everyone – you’ve got a unanimous “no”.

Do not fall into the trap of ignoring recovery, progress will come to a very swift, very disappointing halt if you start trying to train full body on consecutive days (making the usual assumptions that you train to concentric failure)