[James]

Don’t view it as a step back. You’re just moving your volume around. With that, 3 presses EOD may see you run into a bit of trouble with recovery.

What we don’t want is you starting a new setup and the you’re only a few weeks in and not progressing to which you then associate the split with not stepping forward. Start with the lowest volume and taper up as you find what you muscle groups can recover quicker/slower.

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[James]

Echo the guys. As long as you’re in a routine and you can progress by sticking to that time, fab as it is working for you!

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[James]

I mean your whole split and breakdown.

So if you’re doing Upper Lower, list your sessions and we can help. What you do the day before and after your Lower A matters.

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[James]

As the gang have said, keep reminding yourself of the goal and that this is your best chance to improve over the next 20 weeks.

You had a goal during the weight loss phase and executed it, treat this the same. Pushing weight up isn’t license to get fat.

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[James]

Update here after a few runs with the tweaks.

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[James]

Echo what Oscar suggested.

In terms of volume, you should be good 👍🏼

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[James]

Agree with Rich.

Stick a rest day between each round of PPL.

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[James]

Need to see the rest of your training to get a clear picture bud.

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Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.

[James]

Custard Cream is delish!!

I’m a big fan of Cookies&Cream and Cho Hazelnut at the minute. 👌🏼

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[James]

Fully agree with Hilly.

I really do hope you report back to say “I went away and got my head right, did the work and this is me now!”

• This reply was modified 2 weeks, 1 day ago by  James.

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[James]

If you’re going to do upper/lower variations and volume with FBEOD recovery windows, just do FBEOD and then you’re getting higher frequency than what you’re attempting here, but with adequate recovery (as long as you stick to one accurate, intense set).

Failing that, a simple Upper/Lower/rest/Upper/Lower/rest x 2 would be better as you add volume to the second upper and take extra rest.

• This reply was modified 2 weeks, 2 days ago by  James.

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[James]

The amount of neat you do on a construction site is surprising to many. Your steps on the job alone will be more than most of the population. The issue lays in that no two days are the same with manual labour. One day you might be laying flags, the next you’re driving the mini digger all day and hardly moving. It’s hard to gauge whether your session that day will be a banger.

That said, you’re probably in need of more cals and also volume adjustments. What is your split and programming and what’s the hardest day you’ll ever have on site in terms of tasks performed?

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[James]

Girls have nailed it mate. What we eat and what you ‘need’ to be eating will be completely different and it personalised to you. Getting a coach onboard to help you would be a good move.

Great to hear you want to compete. 🙌🏼

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[James]

Agree with the guys, it’s very individual and based off the look, can advise off that.

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[James]

Based on this, I’d swap the presses from Tuesday’s session with the Saturday presses. That way, you get extra rest after two pec presses.

Rest looks good, it’s a case of running it an seeing how your go with recovery, progression and enjoyment. Update here as you go.

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Code: BENNERS10 at www.tb-jp.com to save ££ on the best supps and anabolic clothing on the market.