[Rich Ellis]

Good back session this afternoon.

Starting to feel strong again, but lots to do

Food prep is all set for tomorrow’s rest day – one more meal left this evening.

Catching up on some UFC, but early night on the cards

[Rich Ellis]

Hi Charlie, the title of the thread suggests you are trying to find a movement to aid your hamstring development.

If you didn’t feel the Deficit SLDL in your lower back, did you feel it significantly in your hamstrings? If you did, and that’s what you are looking for, probably a good movement to stick with

[Rich Ellis]

Hi mate

How long do your upper sessions currently run for?

[Rich Ellis]

Another really good session boxed off – Delts and chest.

Shoulders letting me crack on, but in fairness, I am being particularly sensible with my movement selection.

Just ploughing through work at the moment, one meal left tonight, and then a good sleep before a heavy back session tomorrow

[Rich Ellis]

What a long day, but a really good leg session this evening. Knees really letting me get stuck in. I think I’m going to be able to do a squat variation soon, but equally, I’m trying not to be impatient

Looking forward to a good sleep tonight, and then to some good training over the weekend

Chest and delts tomorrow 🙌🏻

[Rich Ellis]

Hi mate

I’ve used this often if I’m doing three sets on a movement

c10 reps, c6reps, c15reps

I really like it if I have something thts feeling a bit vulnerable, or just not in the condition it used to be

As Kuba says, the fundamental principles will be the overarching progress makers.

[Rich Ellis]

Arms tonight – joints feeling good, movements connecting well, maybe they might grow a little?

Long long day coming up tomorrow, with legs at the end of it which I’m really looking forward to

Just polishing food prep off, then last meal and sleep

Make sure you check out the rereleases of the clothing. Some of the OG tops back available – absolutely golden

[Rich Ellis]

Hi mate

You can do as you wish, the template is a well thought out and comprehensive approach, but nothing is fixed. If you want to try something else, do.

Regarding the consistency, you can control what you can control. Record your performance on the equipment you use, and keep track of it – if that means two different leg extensions, that’s what it is, but you can still aim to progress both.

[Rich Ellis]

Rested today, very busy last couple
Of days of the week coming up.

Just sorted my meal prep, now about to get my last meal sorted, and then sleep

Arm session tomorrow evening, but a long day first, so getting myself ready for it.

[Rich Ellis]

Really like Nathan’s suggestion of rotating a shrug with a hinge. Could be a really nice balance

[Rich Ellis]

Really good back session this evening, and a really good day in general.

Life is super busy at the moment, but I like that, so no issue there. I’d like an extra hour of sleep, but that will have to wait.

Just sorted food prep and about to sink my last meal of the day, then sleep time.

Arms tomorrow 🙌🏻💪🏻

[Rich Ellis]

Totally agree with Kuba here mate, unfortunately we can’t just linearly progress the same set of movements indefinitely, we’d all be deadlifting 1,000kg and dumbbell pressing the 150kgs if that were the case.

Subtle adjustments to your rep ranges, and/or movement substitutes sounds on the cards.

[Rich Ellis]

How has the week started out mate?

What’s food looking like now for training days and rest days? Do you still have good room to play with?

[Rich Ellis]

Rest day today.

A long day with work, just getting on with food prep for tomorrow, then last meal and an early night on the cards

Back session tomorrow to start the training week off

Bodyweight is now down about 5kgs which has moved nicely and leaves me feeling a bit less debilitated by the lower back pumps

[Rich Ellis]

Probably my best chest and delt movements for as long as I can remember

Nothing aggravated them, even when reps got close in proximity to failure.

Exercise selection is still very very safe, but anyone who has suffered chronically with injuries will understand that the indication alone is very significant

Resting tomorrow after. Good few sessions, then into it with a back session on Tuesday

About to sort meal prep, then finish a few bits of work off, and grab an episode of Drive to Survive before last meal and sleep