[Rich Ellis]

Hi Domingo,

I’m not sure the two things are the same.

If you are changing splits because you lose motivation, that’s different to changing splits because you are over analysing what “optimal” looks like.

If it’s the former, I fully agree with the gang, find something you are excited about doing, and then go and do it really well, and really consistently

If it’s more the latter, feel really welcome to post a split for critique to give you confidence it’s well set up to produce results, and then as above, do it really well, and do it really consistently.

[Rich Ellis]

Upper session this evening, which went well.

I’ll be resting tomorrow before legs again on Saturday

Meals all sorted for tomorrow, one more feed tonight and then sleep. It’s felt a long week, but a busy weekend coming up.

Onward!

[Rich Ellis]

Hi Dan

I like ULR, unless your body tells you otherwise, you can then manipulate the sessions, or look at frequency patterns

[Rich Ellis]

Out of curiosity Tony, how does that work itself into a programme?

[Rich Ellis]

Excellent leg session tonight

Really enjoyed loading a bit more and starting to work in some lower rep ranges (relative)

Another upper session tomorrow, one meal left tonight and then sleep time

[Rich Ellis]

Very unlikely to be too much back work in my view, of course we don’t know your frequency, but assuming this is a PPL with sensible rest day scheduling

Quite heavily weighted towards your biceps (as many sets for bi’s as you have for your entire back) but if that’s what you need, they’re unlikely to cause a significant recovery demand.

[Rich Ellis]

Very nice upper session this evening

Shoulders behaving nicely, hoping that means the more frequent lower volume is better for them than the previous higher volume lower frequency PPL was bringing

Just got to follow it through now. Again and again and again

One meal to go tonight, then sleep time

[Rich Ellis]

Hi Omid,

Certainly not anywhere near needing to move to an upper lower split, you have a long way to go with FB if you’re only 12 weeks in.

By “no progression” do you mean you have seen no improvement in either number of reps or load lifted?

Whilst it sounds like everything else is moving, 12 weeks is a long time without some form of deload (assuming you’re training hard hard), so this might be something to consider.

You also have options with just these two movements. You can substitute them for similar movements, change rep ranges, or switch exercise order to reset the movements.

[Rich Ellis]

Rest day today after upper/lower this weekend

Looking forward to being back in with my upper session tomorrow, but grateful for today’s rest

Food prep is done for tomorrow, one meal left tonight, then it’s sleep

[Rich Ellis]

Then get 5 on 10kg, then 6, then 7.

Or get up to 15 on 9.5kg, then make the jump.

[Rich Ellis]

Very happy with today’s leg session, the best I have had in recent memory.

Improving in comfort on my knees session to session now I’ve identified a set of movements that don’t seem to irritate them.

3 meals to go, and a rest day tomorrow

Sorted food prep earlier on, so that’s all done.

Now to sit back and watch the tbjp Black Friday sale crash the internet 😃

[Rich Ellis]

Yep, agree, if you’re having enough protein per serving (for you and your goals) and they are high quality protein sources, you don’t need to worry about this.

[Rich Ellis]

Good upper session this afternoon.

My shoulders are definitely enjoying the lower pushing volume that the upper/lower split is bringing.

Intentionally bringing weight down a little. Hovering just over 140kg at the moment. Unsure how far I’ll go with it, but feels the right thing to do at the moment.

Performance isn’t as in a place where it’s going to suffer from a deficit, so expect to be increasing strength for the foreseeable despite the drop.

Two meals left tonight, and another good sleep is the plan.

Legs tomorrow 🙌🏻

[Rich Ellis]

I don’t think there’s anything wrong with lower rep sets, you might find it hard to really connect with some of the isolation movements, but you’ll figure that out along the way

Be prepared to be flexible!

[Rich Ellis]

Rest day today after three on the bounce and very grateful for it!

Bit more work, then some downtime this evening and a couple more meals to go

Looking forward to my upper session tomorrow, but to a good night’s sleep first