[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.

[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.