[Rich Ellis]

Very good pull session today, really enjoyed it.

Very busy weekend, blinked and it’s gone, but productive, and two good sessions in the bag.

Food prep is sorted for tomorrow’s rest day, and two more feeds left this evening

Early night, busy weekend ahead

[Rich Ellis]

Pick the one you like most, you can then rotate it with the other as you stall. Or, if you have multiple session variations, put one in each.

I would typically incline press before dip, and dip before tricep isolation provided you’re in a healthy state.

[Rich Ellis]

Switched things around somewhat today

Very busy day, quite physically laboursome, and definitely annoyed my knees.

Given I was due a leg session, I changed things around and did push to let the knees settle

Really good session, very very happy with it.

Gym was uncharacteristically quiet which let me speed through

One meal left tonight, big steak, then sleep

Bit of downtime first, appreciating sitting down for a bit!

[Rich Ellis]

Monday upper 1

Tuesday lower 1

Wednesday rest

Thursday upper 2

Friday lower 2

Weekend off

Next week repeat or as in another rotation with upper/lower 3+4 sessions.

4 sessions a week is plenty to progress from but 5 in a row you’ll soon run into trouble – if you train hard.

Totally with this from Joe!

[Rich Ellis]

Thanks guys I do use straps but still around 30kg off what I was doing.

But I’ll stick with over hand to avoid irritating the bicep and try get stronger with this grip

It’s highly unlikely this is due to the grip change mate.

[Rich Ellis]

That’s a wrap for today. Long day at work, rest day with it, and just sat down for a bit of downtime before last meal and then an early night

Very busy day tomorrow, and then a leg session as a reward. Hoping to get everything done so I can have a quiet day on Sunday

[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