[Rich Ellis]

Rest day today guys

Got my food prep all sorted for a push day tomorrow

I’ve got one meal left tonight and then sleep.

[Rich Ellis]

Agree with Clare,

Great opportunity to reset your numbers, and make any exercise substitutions that might be necessary

I typically would not be training to absolute failure on the first rotation back

[Rich Ellis]

Lower session today.

Following Thursday’s rubbish leg session, I was very keen that today was much better!

Fortunately for me it was, although high rep (work sets between 20-30reps) my leg pressing was good on my knees.

I also introduced glute ham raises after a long spell without doing them, so looking forward to progressing those

All food prep done for tomorrow (rest day), literally about to dive into my last meal now, then sleep

[Rich Ellis]

Hi mate, do what you like with your body comp, but really focus on performance.

Learn to execute movements perfectly, learn how to programme (some excellent resources in the educational videos here, and Jordan’s channel on YouTube). Understand intensity, and what that ACTUALLY means. Get a good grasp of how to approach nutrition. Start getting to grips with various recovery factors.

Learning to train well at this stage, in my opinion, is the most important thing you can do.

Once you gain an appreciation for the other bits listed (and the many I haven’t touched on) manipulating your body composition is pretty straightforward until you get competition ready.

Enjoy this bit mate. Best progress of your life right now!

[Rich Ellis]

Upper day today

Had a bit of a crap sleep. Woke up in the middle of the night and had done something to my back, which then ruined the rest of my sleep.

Eased through the day and had no impact on my session this evening (upper) which pleased me greatly!

Legs tomorrow. Wanting to make a significant improvement on the rubbish session on Thursday when my knees were playing up 😤

Was heavy today – 145kg/319lbs – lifetime highest BW.

[Rich Ellis]

Andre. How have you managed here mate? Good results I hope?

[Rich Ellis]

Solid explanation from the team here mate

[Rich Ellis]

Hi mate

Very much focus on your training and diet, then consider which supplements offer you something you can’t (or is very hard) to get from your day to day diet

Genuinely without bias, the TBJP Nutrition products are a cut above. The very best quality and the very best thought out formulations .

[Rich Ellis]

Rubbish leg session this evening , knees bit back at me so zero ability to load on my pressing movements – bit of a leveller.

Resting tomorrow and then back to it over the weekend

Just on with food prep and then last meal before bed

[Rich Ellis]

What is your training split?

Totally agree with the guys, what do you mean you “can’t recover”?

If recovery factors (obviously including nutrition) are in place, I don’t think there are many that could legitimately say a single working set is “enough”.

[Rich Ellis]

Pull session this evening

Another good session chalked off, and looking forward to legs tomorrow

Got back and sorted all of my meals and supps for tomorrow, just sank my last meal for the day, and now time for sleep.

[Rich Ellis]

I think Kuba has done exactly what you needed here mate, and simplified it.

Make a decision (he’s made one for you) stick with it, get as strong as you can with where it’s positioned. Job done.

[Rich Ellis]

Hi mate

Quick question

E5 – does that mean you alternate between a quadriceps and a hamstring movement session to session?

Correct

Rich

Thanks

[/quote]
Thanks Domingo,

Are these typically compounds, like a squat, leg press, hinge, or might they be isolation movements ?

[Rich Ellis]

Rest day today, but a long one at work with an event this evening

I’m now back and getting on with food prep and sorting my last meal before bed

Pull session tomorrow that I’m wanting to get well rested for

[Rich Ellis]

I have a work event tomorrow evening which means I needed to move my push session to this evening.

Wow was I reminded why I don’t train on a Monday evening!

Session got done, very happy with the session, just took longer than usual

Rest day tomorrow and then in for pull on Wednesday

Just getting tomorrow’s meals sorted and this evenings last meal and then it’s time for bec