[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)

[Rich Ellis]

Really good leg session this evening, working more and more range on my presses without any knee discomfort which is excellent progress for me

Food prep is sorted for tomorrow, just got my last meal on, then food, then sleep

Push day tomorrow 💪🏻

[Rich Ellis]

Hi Erik,

You’ve had some good suggestions here, but looking at Ryan’s comment, remember that sleep quality can be multi-factorial

Are you sure everything else has been as it “should” be?

[Rich Ellis]

Really nice pull session this evening, elbows starting to feel much better after the lack of direct arm training

Back movements feeling really good and progressing well. Need to get the gym pins back out which is a good sign

Legs tomorrow, which is quite quickly becoming my favourite session

[Rich Ellis]

I personally have target weights for my back off sets in the same way I do my loaded sets.

For me, it’s an equivalent approach, an equivalent intensity, just a different rep range.

[Rich Ellis]

Rest day today

Spent the day in a whole day meeting, but had ample opportunity to feed which was ideal.

Just about to sort food prep, I’ve got two
Meals left tonight and then it’s bed

I’ve got a pull session tomorrow which I’m very much looking forward to

[Rich Ellis]

If I’m having mine warm, I’ll mix the whey and the CoR together and then add the hot water and mix

The other additions are based on need – dark chock, nut butter, berries, honey etc…