I did my first phase 3 workout last week. Full body A in the app and will be doing Full Body B this week. There is no way I could do it twice in a week and recover. So I was planning of once a week A then B etc. Should I be spitting A and B into push and pull then so I can maintain twice a week?

@Shaun Womersley I started out Tue/Fri for the first phase. And have ended up just doing Fridays now as my muscles were still feeling it on the following Tues. This week it has stretched a bit, and I will be doing Friday on Monday. So I could just stick with the full body A/B and train when it feels right with at least 5 days rest in-between. That works for me as I often have disrupted schedules due to work travel. The good news is I am getting stronger and my muscles are feeling like they have grown a bit. Or maybe just inflamed 🤣. I noticed another benefit from your program this weekend I think from the single leg work. I was crossing rock pools jumping across rocks, recently I have been feeling a bit old doing that stuff and hesitant using my hands etc but today I was so much more confident and sure footed. I think it is those Bulgarian split squats and single leg RDLs.

@Stuie Bee I used to struggle to get down low in a squat. I thought that I was inflexible. Then spent some time travelling in rural Asia where they all squat down comfortably when they are hanging out for a chat or at a bar as if they were on a stool. And of course squatting toilets. Anyway after about a week of struggling to spend time in a full squat position it suddenly became comfortable and I have never lost it (this was about 20y ago) I think there is a mental side to it where your brain is being protective as it is not used to being balanced and stable in that position and getting out of it again. My recommendation would be to just spend some time watching TV or something in a fully squat position until it becomes relaxed and comfortable.

I enjoyed Phase 1, I did that for 2 weeks (workout A (Tues)x2 workout B (Fri) x2). I have now done a single workout A and B session for Phase 2 and set my max weight for 3 reps. Phase 2 also took me 2 weeks (Fridays). Previously I was training twice a week but the increased intensity of hitting max weight to failure for 3 reps (in the increasing back to back sets) really took it out of me and by the time Tuesday came round my muscles were not ready to hit it hard again, however they were good by Friday. My question is with workout A and B both being full body and I suspect Phase 3 will be as demanding as Phase 2 should I stick with doing the full sessions once a week alternating A & B or split them up into say push and pull and get two sessions in a week?

The sound is much better! The explanation with the bicep curl position for the scapula got the concept to click with me, especially around how it applies to the other shoulder exercises.

@Shaun Womersley I got these in the end 4x0.5kg for ~£30 on Amazon with next day delivery https://www.amazon.co.uk/dp/B0FDK9DDTV?psc=1&smid=A8AHL86TPJWOY&ref_=chk_typ_imgToDp a bit more than expensive but quick. So I can fill the 2kg step now in 0.5 increments