[Rich Ellis]

Hi mate

Similar to the suggestion you’ve picked up there, I typically drop my intra meal for rest days and leave the rest the same.

[Rich Ellis]

Very good upper session today – very happy with all the movements

Session went like this

Calves
Cable lat pullover
Low pully upper back row
Neutral flat press
Incline press
Machine laterals
Shoulder press
SA triceps cable ext

Resting now tomorrow with one more meal left for tonight.

Back to legs on Tuesday

[Rich Ellis]

Hi Jack,

How long have you been struggling with the elbows, where has it stemmed from? Is all pressing work inhibited?

[Rich Ellis]

Started the day at 139.5kg so we will see where tht goes over the next 15wks

For me there’s a really visible loss of thickness. It’s probably not surprising with the damage to my bicep and the resultant lack of loading through my pulling work.

I feel like I’m in a position to counter that now, so we will see what can be done

Lower session today that gave me lots of confidence that I’ll be able to bring my legs up a chunk too.

About to get my last meal, then sleep

[Rich Ellis]

What Benners said and what exactly does not feel right ? Can you be more specific please 🙏🏿

I have trouble feeling the muscle afterwards, almost like I haven’t trained it even though my intensity is on the point (0 RIR)[/quote]
Is this a very different post session feeling than your other lower session?

If so – What’s the tangible difference between the two?

[Rich Ellis]

Rest day today and a very busy one. Just stopping now and about to cook my last meal

Big thank you to Jord and Corinne for the supplement drop – got me stocked up and ready to go

Lower session tomorrow which I’m looking forward to

Aim is to start growing some muscles now having had a steady period post bicep rupture

Let’s see!

[Rich Ellis]

Where did you settle on this Kian?

What plan did you opt to go with? Has it started?

[Rich Ellis]

Pull day today and some good ground made with loads shifted. Bags of confidence coming back with some of the movements, still some work to do with others, but it’s moving!

Just about to sort last meal, then sleep

It’s rest day for me tomorrow and then into upper/lower over the weekend

[Rich Ellis]

Hi mate,

If it’s stalled for a while, I’d either rotate it out, or strip back some of the load and work in higher rep ranges for a while

I’m sure you won’t enjoy this bit of feedback, but my personal view is that PPL 6 days on the bounce is too much to sustainably recover from if you’re working really hard.

Hi Rich,

Thank you I’ll strip back to lighter loads. Will heed your advice on the rest day as well, I guess that way I’ll be able to do 1-2 sets extra volume too 🙂[/quote]
Let us know how you get on mate – get after it!

[Rich Ellis]

Decent push session tonight on the whole. Bit disappointed that I tried incline smith press and it just isn’t an option with the amount of strain it puts on the bicep

Sorted food prep for tomorrow and Friday, about to cook my salmon and then it’s time for sleep

Pull tomorrow and then rest on Friday

[Rich Ellis]

Hi mate,

If it’s stalled for a while, I’d either rotate it out, or strip back some of the load and work in higher rep ranges for a while

I’m sure you won’t enjoy this bit of feedback, but my personal view is that PPL 6 days on the bounce is too much to sustainably recover from if you’re working really hard.

[Rich Ellis]

Good day today. Nice leg session this evening, but before that had a really good experience (in contrast to the last time!) giving my blood let.

In for push tomorrow evening, just sorted meals for tomorrow, about to cook this evening’s last meal, then head down

[Rich Ellis]

Hi mate

For me it depends what your lifestyle allows. What does the 80 minutes out of your day stop you doing?

If the answer is nothing, great. I personally like having time away from everyone before I train, and the drive would work well for me in that respect.

All down to what your life allows mate – sounds a great facility though!

[Rich Ellis]

Rest day today. Long one at work but decent and I’m ahead of schedule for getting to bed early.

Just about to put my last meal in and then sleep time

Blood let tomorrow which I’m hoping is far more straight forward than the last effort!

Legs in the evening, but plenty of time to rehydrate and feed in between

[Rich Ellis]

Hi mate

Good that you’re getting your bloods done.

It would be good to understand if your sleep quality changes when you’re trining and not?

Do you train in the evening and have a stimulant based pre workout?