[Rich Ellis]

Modified push session, with a cable press in, which gave zero stress to my elbow, which I hope means I can introduce a high rep machine press next push session

One meal left tonight, pull session tomorrow and hopefully a longer sleep tonight

Tough but rewarding week, now some downtime

[Rich Ellis]

In which case, the philosophy you see the majority employ on here is a great approach for you

Progressively overloading well programmed, well executed sessions, over and over and over.

It probably makes sense to work across some heavier (lower rep, 5-7) sets provided you can maintain good movement integrity.

Equally, having a second rep range is likely to give better longevity of progress.

[Rich Ellis]

Legggsssssss tonight

High rep ranges (nothing under 20) brought a special kind of pleasure/misery

Sorted food prep for tomorrow, about to sort my last meal, and then sleep

Push day tomorrow, planned to be the last modified push session before reintroducing some pressing but in high rep ranges at first.

[Rich Ellis]

Hi mate

Is the primary objective to get strong on those two movements, or is the primary objective to grow, but using strength gain on those two movements as a means to growth?

[Rich Ellis]

Resting today. Absolutely shattered so pleased it had fallen on my rest day.

Legs tomorrow which I’m looking forward to, but hoping I’m feeling a lot recharged!

[Rich Ellis]

I wanted to try this split as well. I’ve been running FB EOD for the last few months.

I have a question Jordan.

If we do 2-4 sets on lower, as you say, do you think hams would recover after 2-4 sets in 48 hours?

When I wanted to program for it I ended up with like 8 sets in total for the lower session, so I just opted for FB EOD.

I know you’ve asked Jordan specifically this question, but you know what will come back – “try it and find out”

2-4 sets is a huge range, literally double at the top end.

Find out what you can and can’t recover from, and adjust to your capacity mate.

[Rich Ellis]

Pull session this evening

Decent session despite the gym being incredibly busy

Introduced clear iso whey into my intra, so
A few minutes before I’m on the gym floor, I have 30g MPS Max, 30g Clear Iso Whey, 6g creatine

Then through the first 2/3-3/4 of my session I sip through 50g of Sustain

1 meal left tonight, I need an early sleep!

[Rich Ellis]

Hi mate

Genuinely this is a preference thing.

Versa grips are super easy and quick to use, but you might not get the same “locked in” feeing on really heavy lifts you get from a traditional strap

I think this is a case of preference mate

[Rich Ellis]

Rest day today, and a busy start to the week

Food prep is done, and about to get my last meal in before sleep

Pull session tomorrow evening to look forward to 💪🏻

[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 🙌🏻