[Rich Ellis]

Another really good leg session this evening, very happy now with these sessions and scope to progress

All food prep and supps are sorted for tomorrow’s pull session

Just had my last meal and now time to sleep

[Rich Ellis]

Hi mate

It seems a little unnecessarily complicated to me, that’s not to say it’s wrong of course, I’m just not sure of the need.

I’d just go upper, lower, off, push, pull, legs, off. if this is the type of set up you’re looking for.

[Rich Ellis]

Rest day today

Just getting on with my last meal, tomorrow’s food prep is done, leg session in the evening

I didn’t sleep well last night, which is rare for me, so looking forward to sleeping tonight

[Rich Ellis]

As the team have said, removal seems a bit extreme.

I’d first at least be looking at total lower back loading, and shedding some, not all, but only if entirely necessary

[Rich Ellis]

Hi mate, sorry, is that 4 different sessions?

Personally I don’t think there’s many people tht will get best results out of a single set, especially if that is representing four sessions, so each session has four movements.

You might be different, you might get the most out of that, but that looks pretty low volume to me unless you’re an absolute freak

That said, if it can be a start point to grow volume from, go for it.

[Rich Ellis]

Really good push session this evening – numbers moving up and body nicely behaving

Rope extensions
Cuff laterals
Smith high Inc press
Smith CGP
Cable x over
Dips

Resting tomorrow, then legs again on Thursday

Just sorted meal prep for tomorrow, and one meal left for this evening

[Rich Ellis]

Really good push session this evening – numbers moving up and body nicely behaving

Rope extensions
Cuff laterals
Smith high Inc press
Smith CGP
Cable x over
Dips

Resting tomorrow, then legs again on Thursday

Just sorted meal prep for tomorrow, and one meal left for this evening

[Rich Ellis]

Rest day today 💪🏻

Had a really good set of sessions over the weekend so appreciated the rest today

Food prep is done, just on last meal and then it’s sleep before my push session tomorrow evening

[Rich Ellis]

Hi mate

I totally agree with Clare, if the injury recovery is your priority, I’d be working to a calorie surplus to give the best chance of creating an environment to heal quickly.

[Rich Ellis]

Leg session this afternoon

I’m going to move to a higher frequency for my leg training, I’ll do them every other session, and will have subtle variations between the two sessions

Today’s was really good, everything higher rep, but really good on my knees, and that’s the priority right now – movements I can work on without discomfort being the rate limiter

[Rich Ellis]

Hi mate

Movement selection is going to be important

Bed sensible and honest in what is causing actual discomfort to a detrimental point.

Avoid those movements. Work around as you need to.

Slowly introduce movements back in as pain (lack of) allows

[Rich Ellis]

Arm session today which is always less heavy than the others and provides a bit of recovery ahead of legs the following session

One meal left this evening, then a good sleep before a busy morning/early afternoon, with legs later in the day

Not enjoying the heat at bed time, so the fans will be out in force tonight

[Rich Ellis]

Really good answer from Clare

It’s a really good tool to put you in the ball park for your desired goal.

From that point, there’s an amount of responsibility sat with you to refine and personalise it.

[Rich Ellis]

Really enjoyed this evenings back session

Nothing fancy about it, big movements, not big enough weights. That’s the job!

Just one meal left this evening which I’ll get to in a few minutes, then it’s sleep time

Arms tomorrow, legs on Sunday – sounds a good weekend to me

[Rich Ellis]

Hi mate

Ultimately, you can do anything you want – it’s ascertaining the purpose, and balancing it with other variables.

If you know volume will be an issue, it’s sensible to balance that.

Why don’t you pull a session together, along with rationale, and we can feed back.