[Marc]

Hi mate

I like the PPL R UL R splits. This is obviously a variant

The absolute volume will come down to what you can and can’t progress, you should have some gauge on that from the PPL split you’ve been running – enough to make a sensible start point.

The split in principle is sound though.

Thanks, Rich. Seen PPL UL before but wasn’t sure if Lower Back loading in Pull before Legs was the best decision there. In your experience, how did you set up/what considerations did you have for the PPL R UL R split?

[/quote]
I like what Rich has suggested with the PPL UL split, it’s a split I ran last off season and was very good for me.

Looking at your current training days / exercise set up above you could have your quads session as your leg session after pull as there are no lower back loading exercises there.

Then for your lower day you could have your hip hinge lower session there. This would give you a rest in between your hip hinges to allow for recovery

[Marc]

First session of the ticked off today and a solid upper session in the log book. Made a slight change to exercise selection, chest supported t-bar row felt a little uncomfortable around my rib so swapped this for hammer strength plate loaded row and went over hand grip to still hit upper back and it worked well.

Full session today;

Cable rear delt row x2
Hammer strength row x3
Seated rear delt row x2
Single arm cable lat raise x2
Incline smith chest press x2
Triceps rope pushdown x3
Over the shoulder triceps ext x3

[Marc]

Rest day for me. Chilled one with my daughter and Kerry, can’t beat quality time together. Also watch the Man U vs arsenal game at home, good win for my team Man U. Off to bed shortly, back in the gym tomorrow and I can’t wait

[Marc]

I fully agree with what both Allison and Clare have said. It might not be what you want in this moment but for this period now it would be the best course of action

[Marc]

I agree with both of the comments above. Unless you have given feedback to your coach on perhaps have different food options then in your scenario I wouldn’t imagine you food sources would change. Equally when you start prep if food sources changed from your coach I would question this as it’s changing foods which you know work well for your body.

If you wanted variety, this is something that should be discussed

[Marc]

Hi Ryan

I can’t see your pictures like Kerry has said unfortunately. It’s not a clear cut answer as to whether you can win or place in a show, but what I will say is, if you have a goal to compete please don’t be put off by fear of placing. Work hard, be relentless in adding stand size / muscle you mentioned, continue to live like a bodybuilder and aim high. Don’t let anyone put you off something you want to truly do!

[Marc]

So today should have been a rest day for me but I actually trained, so 3rd session in a row. I’ve got my youngest daughter this weekend / overnight and I want to spend quality with her so this was my reasoning behind it.

I had a good session, I trained at a different gym today – premier gym Coalville as it was on the way to pick up my daughter, a gym that I’ve trained at many times before and it has good kit so I knew my session wouldn’t suffer and I was right!

Full session today was;

Sa Cybex row x2
T-bar row x2
Rear delt row x2
Single arm pulldown x2
Incline cable preacher curl x3
Ez bar cable curl x3

[Marc]

Check in today with Patrick. He’s really happy with how my body composition is improving into my second week in off season, fullness is coming, getting rounder and no excess bodyfat being added. No changes to the plan, continue as I am for now.

Training today was upper, mainly chest focused but with some 1 rear delts, 1 back 1 triceps and 1 biceps exercise. Progressions taken across my session and overall I am feeling really good!

[Marc]

I agree with what the team have said above, the tbjp Vitamin c I supplement with daily year round. To add to what’s been said already it’s vitamin c also with stress regulation and adrenal function because it helps to keep stress response in check too

[Marc]

I agree with the team. Although you are keen to make progress, remember progress comes through recovery and that means training within parameters where you can progress from a sensible amount of training volume

[Marc]

Very good lower session today. Some good progressions taken across my session, which I am very happy with. Sleep had been off for a few days because my cpap mask had broken but last night my replacement was back in and better sleep & better training performance! Never underestimate the importance of a good sleep not only for recovery, wellbeing but training performance too

[Marc]

Your session layout looks good and adding in a second rotation like you have said will help to give additional exercises and a gap between hitting that same session again. Whilst progression is important, it doesn’t have to come from load or reps. It could come from your training form, intensity, tempo just to name a few points so keep this in mind also

[Marc]

Today was a rest day for me. All the usual daily non-negotiables ticked off as always, morning walk, vacuums, client check ins, meal prep.

Also managed to squeeze in my haircut today too, prefer to do this on a rest day so it doesn’t take away from day / delay my training.

Woke up this morning 122.5kg so bodyweight is on the rise and I’m here for it!

[Marc]

I completely agree with Allison. Gasping / holding breath sounds like you may well have sleep apnea, even if you do feel fine. I can say this as this is something I suffered with also before I had my cpap machine.

See what your sleep study comes back like, but I would imagine you would benefit from using one and you would see the quality of your sleep improve.

If you sleep on your back, I would suggest sleeping on your side to keep your airways free

[Marc]

Solid upper session today, really starting to notice my physique feel denser and it’s a good feeling. Strength is also creeping up, but I’m being mindful not to over doing progressions with increasing weight too much to keep my shoulder happy.

Full session today;

Rear delt cable fly x2
T bar row x3
Seated rear delt row x2
Single arm cuffed lateral raise x2
Incline smith chest press x2
Triceps rope pushdown x3
Over the shoulder triceps ext x3