[Rich Ellis]

Legs today, and much much better than the session mid week.

I think I’ve torn my anterior tibialis (thought I’d broken my leg on Wednesday…. Not to be over dramatic).

Pulled a bit on a few movements, but didn’t inhibit my session today.

Started off with RDLs, but humbling, enormous amount of work to do, but really pleased I’ve got them back in the plan

Upper session tomorrow, really looking forward to that one!

[Rich Ellis]

Hi mate

I’m with Meg here.

I’d take out the movements that are aggravating your knee and let it settle.

I also have a lot of trouble with my knees, and similar to you, presses are typically more comfortable than squats.

I can’t speak highly enough of Join-In. I take it twice daily, and it has had a genuine impact on my knees.

As you do introduce squatting variations, don’t be afraid to start with much higher rep ranges. Typically also a good idea to do some hamstring isolation work beforehand.

I’d also consider a good set of knee sleeves. I personally really like the neoprene 9mm sets, these give a really good balance of support and warmth.

The best ones I’ve used are the Silverback Forteus sleeves.

The Mark Bell GANGSTA sleeves are also excellent.

Keep us posted mate.

[Rich Ellis]

Hi mate,

I agree with Kuba, this will very much be based on your recovery.

Are you intending to have the time off whilst you’re away, or will you be training?

[Rich Ellis]

Today was a rest day. I’m back and sorted for tomorrow quite early (for me)

One meal left tonight and lower session tomorrow

Looking forward to have RDL back in the mix – first run through of this set up, so let’s see how it goes.

[Rich Ellis]

I personally wouldn’t be looking to do the maximum volume you can handle from the start

Programme to your needs, understand how that impacts performance and your look, then adjust as necessary

[Rich Ellis]

Good push session this evening, although I do just need to tweak the order of movements a little bit

Resting tomorrow, food prep is all done and sorted.

Just on with this evening’s last meal and then it’s time to sleep

[Rich Ellis]

Hi David,

This isn’t necessary a blanket rule. Raul’s volume was about as low as it could be if he was doing one set every four sleeps.

Is your volume that low? There might be some manipulation to do to volume/frequency in your set up.

[Rich Ellis]

Legs this evening. Absolute sh*t show. It happens, but not happy.

Everything sorted for tomorrow. Food and sleep, then back on the train tomorrow

[Rich Ellis]

Totally with Jord here.

Also if you have pressing matching options that allow independent left and right pressing arms, I’d be leaning towards those mate.

[Rich Ellis]

Really good pull session today – first of the new split.

Hi cable curl
Low cable curl

Cable rear delt fly
HS high lat row
Stirrup pulldown
Low pulley upper back
Pendlay row

Sorted supps and food for tomorrow’s leg session, just about to get my last meal and then it’s sleep time

[Rich Ellis]

Only supps that shift for me are peri workout (MPS Max, Sustain, DNFM/PREPare Pro) all of the others are the same every day mate

[Rich Ellis]

As Jord says, just about doing this now and consistently progressing session after session after session.

[Rich Ellis]

Hi mate

I think you’ve got two of the very best right there, so please don’t feel a rush to get rid of them!

Additionally though, barbell or smith JM press, DB rolling extensions, French press variations.

[Rich Ellis]

And it’s a rest day today…. Or it was. I’m late to bed and ready for sleep after a very long day.

Got my supps and meals all set for tomorrow. Pull session on the cards 💪🏻

[Rich Ellis]

Legs today

Really enjoying the new lifting shoes, they’ve made a big difference to my knee comfort, and I now have two sets of sessions that I can focus on progressing

Sorted tomorrow’s food prep, just today’s meals to eat now.

Bringing weight down a touch until the end of the month, then a big push on my strength