[Rich Ellis]

I like this too mate. See how you go with the bicep volume, you will likely be able to handle more, but if you progress well on a single set, save to volume

[Rich Ellis]

Rest day today. Very intense day at work, looking forward to some food and a good sleep!

[Rich Ellis]

Tag a few of us in an instagram video mate and we can help that way

[Rich Ellis]

Decent upper session this evening.

Resting now tomorrow, just finishing off food and Supp prep.

One meal left this evening and then sleep. Very tired, it’s felt a long start to the week and now a couple of days away with work

[Rich Ellis]

I assume Sunday is supposed to be “Lower”?

If so, I’d put an RDL in that session, you have two rest days following, and you currently have nothing for erectors.

[Rich Ellis]

Feeling much much better today, and just in time for legs.

Good session this evening, still simple as movement choices are limited, but I am in a place that I can crack on and work hard with the movements I can do pain free.

Upper lined up for tomorrow, meals all prepped, about to sink my last one of the day, then bed.

[Rich Ellis]

Hi Ruben,

There’s not a set time on this, the answer is “as long as you need”

Remember you are preparing yourself for your working sets, so should be looking to go into those sets primed

Low rep, sun maximal weight warm ups really shouldn’t be needing overly lengthy spells between them.

Ultimately though, this will be hugely personal.

[Rich Ellis]

I like it mate, and the fact you’ve had constant progression over a 9wk period probably tells you it’s about right.

With that said, as your diet hits harder, it’s going to take a toll, and for most of us tht represents itself in pressing first!

[Rich Ellis]

Have a look in the educational videos mate, Jordan talks through the whole philosophy of the set up in detail.

[Rich Ellis]

Rested today, and full of cold which is bloody annoying. I don’t feel ill, but I’m full of it.

Just about to get my last meal and then an early night to sleep it off

Legs tomorrow 💪🏻💪🏻

[Rich Ellis]

I agree with Jord mate, you don’t need to spend forever warming up on every movement.

The alternative of course is that you reduce number of movements and increase the number of work sets on the movements you do have in

[Rich Ellis]

If you’re going all out to concentric failure, the chances of repeating that consistently across two sets with the same load are slim in my view.

Working across different rep ranges gives you opportunity to elongate progression (accepting as Jord has said, a machine where you can adjust loading profile is essentially a different movement)

[Rich Ellis]

Hi mate

Echo Oscar here , not an easy time, but huge congratulations

You can make awesome progress on three days a week, get those sets nailed and you have plenty of recovery time to make sure you’re primed for the week’s sessions, and making the list of the stimulus

Get after it mate

[Rich Ellis]

Decent session today over at UltraFlex derby. Nice upper session, really enjoyed the top notch kit and the excellent culture they manage in there.

There’s always a bit of an unknown when working with kit you’re not familiar with, but got in and worked hard, enjoyed all of the movements so I’m happy.

Meals prepped for tomorrow. Rest day on the cards before lower and upper on Tuesday and Wednesday respectively

[Rich Ellis]

I’d just add close grip press to Oscar’s list of compounds – barbell or smith