Rich Ellis
Forum Replies Created
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Hi mate
I’d be tempted to have one of the sessions lead with pushing movements.
At the moment you have two leading with pull, and one leading with legs.
Aside from that, get in and get it done mate, consistently…. Again and again and again.
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Domingo,
Full body, upper/lower, push/pull/legs all operate with a balance of volume vs frequency.
Typically the more frequent the muscle is trained, there’s an accompanying reduction in volume to allow recovery before the next stimulus
Get the balance right, and all three are very effective splits.
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Really good push session this afternoon, the gym was nice and quiet so bounced straight from movement to movement without delay.
Really enjoying prepare pro as my pre workout at the moment, really nice balance between pump enhancement and being stimmed up!
Bodyweight is moving well, nice and steadily. No changes required for the coming week.
Resting tomorrow and then in for pull on Tuesday 🙌🏻
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Hi mate
I’d put a rest day after the first rotation. I know there’s a lot of talk about the importance of frequency , but remember that’s balanced with recovery. If you’re training really hard, you will stall.
I personally would rather see you balance the leg sessions out a bit rather than the really overt bias you have in them.
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Just finished my leg session
Each and every session my knees seem to be easing. I’ll do my best not to fall into the trap of introducing new movements or radically dropping rep ranges, but I’m very pleased at the moment
About to hit the food shop, then food prep and feeding with a bit of down time
Push session tomorrow 🙌🏻💪🏻
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I agree with Bish
If it’s a one off, make sure your food and hydration are on point – get your head on and get after it.
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It’s been a shitty week with being pulled from pillar to post, but it’s done now
Rested today, I’m now back and settled. But of downtime now, and then a good weekend of training to look forward to
Legs tomorrow 🙌🏻
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Hi mate
I assume you’ve got pretty good at stopping the set at 1RiR
If you’ve been doing that for a while, and progressing, I wouldn’t be adding in any intensifiers now you’ve increased frequency.
Give yourself opportunity to adapt to the more frequent sessions, then you can assess whether there is merit in adding additional sets or intensifiers
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Good pull session this evening despite the less than ideal amount of sleep last night.
Managed to get my meals prepped and everything done bar my last meal.
About to sink that, then time for sleep.
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Hi mate
I agree with Kuba here.
Your warm up strategy should be to put you in the best possible place to perform in your working sets.
The proximity of your warm up loads to working loads will remain proportionally the same.
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Today was my idea of hell. Traipsed around London in a suit, skin ripped off tge back of my heels, super late back
Glad I’d already prepped tomorrow’s meals so had a quick feed and now in and ready for what won’t be nearly enough sleep.
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Hi mate
I wouldn’t try to push four variations if you don’t have the equipment for it.
I’d rather have 3 solid options than try to scrape together a fourth
You could go double leg curl in one, single leg curl in the other, GHR in the third.
As Oscar has said, a wider stance leg press will get a chunk of adductor work in
RDL will have a huge amount of adductor Magnus stimulation as well.
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Brilliant leg session this evening, sticking in the high rep ranges and that’s meant no knee pain blocking effort
I’ve prepped two days worth of meals as I will be out very late with work tomorrow so looking to hit my bed the moment I walk in
Sleep now, long one tomorrow
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Hi mate
Sounds like you’ve got a plan in place now to get this rectified – what I would say is, you’ve shown you can work hard on the pulls, so that will stand you in good stead once you get the execution nailed 🙌🏻
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Agree with Jord, try to pick machine based movements with independent handles/arms over fixed bilateral movements like a barbell or smith.