[Rich Ellis]

I’m the same as Michaela here mate – although recognise you will most likely be better and back to it by now (hopefully!)

[Rich Ellis]

Mega leg session this morning – as simple as simple, but strength progressing nicely and starting to load a bit on the leg press without any discomfort on my knees.

It’s a really primitive thing, but it makes me happy.

4 meals to go, I won’t be making it to midnight, and I’m definitely not “fun” enough to be going out!

Rest day tomorrow and then back at work on Tuesday.

[Rich Ellis]

Good good upper session today.

Really enjoying the split I’m on (Push/Pull/Legs/Rest/Upper/Lower/Rest)

Strength is starting to creep nicely now and joints aren’t protesting (yet).

Slow evening now with some meals to sink and then a good sleep.

[Rich Ellis]

George, how has this worked out for you mate? Have you seen any improvement?

[Rich Ellis]

Good leg session this evening.

Sticking with high rep work on my pressing to give my knees the best chance of carrying on behaving.

Everything’s a bit condensed this week so straight into upper tomorrow afternoon

[Rich Ellis]

Hey guys,

if someone struggles with the same problem, here is what i have done that helped me:

1. A lot of forearm stretching. Apparently my forearms were so under tension that they influenced my elbow joint.

2. Sit in front of a box (like the ones used for boxjumps) and put a barbell or a broomstick on top of it.

Now put the trigger/tension point of your triceps on top of the broomstick (like a foamroller) and push it down with your other hand. (for more pressure)

Now bend and straighten your arm while staying on that trigger point.

Greetings,

Xaver

Is this the problem solved for you now? Are you back to full sensation and function?

[Rich Ellis]

Mega pull session today with the new set up.

Cable pullover
Face pull
Underhand hammer strength pull-down
Rack dead stop barbell row
Deficit rack pull
High cable curl
Low cable curl

One more meal left this evening.

Legs tomorrow afternoon which I’m looking forward to getting stuck into

[Rich Ellis]

Hi mate

Agree with Clare. This will also give you an understanding of where you are.

You need to make the changes and assess the impact. Once you see how you have responded to those new baselines, you know how hard to manipulate, and you have multiple leavers to pull depending how aggressively you want to see this change.

[Rich Ellis]

Well today was a mess.

What was supposed to be a 5.5hr drive turned into an 8hr drive, and with the gym closing early over the festive period, I turned myself around to give me a grand total of 75mins to train.

I had a push session, and I’m honesty, all the delt and calf work was sacrificed so I could do quality work on my tricep and chest movements – NOT ideal.

Pull session tomorrow that will be given far more time and attention!

One meal left, then sleep

[Rich Ellis]

Hi Marcus

As with any split, you’d want to set the sessions up based on the objectives of your training.

For some that might be strength goals, others might be more aesthetic orientated.

What are your goals, and where are you in relation to them at the moment?

How long will you have to train?

[Rich Ellis]

Last of my rest days today. Went for a long walk which was nice, but I’m quite heavy at the moment so my lower back didn’t enjoy it as much as it might have!

Hitting bed now, got a long drive in the morning and then very very looking forward to getting to the gym in the late afternoon/early evening

[Rich Ellis]

Hi mate

It seems to me that you have some unanswered questions that you will serve yourself well to get on top of.

Once you have an understanding of your recovery capacity, and the variables that impact it, you will better be able to auto regulate your training.

I don’t know enough about you to know what your physique needs from a training split, but that would be a good place to start, and then factor in the volume against your recovery capacity.

[Rich Ellis]

Hi mate

When you say you need to bring your legs up, is the goal hypertrophy, or a bigger squat? The optimal way to get to each is not the same path in my opinion.

Bumping this mate – is there anywhere you need some more focussed input?

[Rich Ellis]

Merry Christmas everyone, I hope you’ve all had a brilliant day

Quite a restful one for me, no opportunity to train, but I knew that coming in so making the most of getting some sleep and downtime

Tomorrow won’t be too different, then a long drive on Wednesday morning and a training session late afternoon / early evening.

[Rich Ellis]

Push today

Bench press 5 * 100 kg, 5 * 97,5 kg rpe 9,5. Widened my grip from thumb length from smooth to pinkies on the ring to make a bit more chest centric. Also weaker here.

60 degree incline dumbbell presses 11* 31,8 kg, 12 * 29,5 kg, RPE 9,5 and 10

Close grip bench

7 * 90 kg, 9 * 82,5 kg RPE 10

Lying dumbbell pullovers banded with monster mini 13 * 24,9 kg, 14 * 22,7 kg, fail

Side delt raises dumbbell 14 * 11,3 kg, 16 * 9 kg, fail

Lying dumbbell skull crushers 17 * 15,9 kg, 17 * 13,6 kg, RPE 10

Lying leg raises, 4 * 16 with 1 kg ankle weight per leg on sets 2-4. From RPE 7 to fail first to last sets

Triceps push downs light band 60+40 reps

Feeling weak in bench press currently but everything else progressing nicely. Slept better than usual last night also.

How long have you been struggling with bench press mate? Anything in particular you can attribute it to?[/quote]

I am not sure but I believe it’s mainly due to reduced volume compared to earlier when I usually trained bench or bench variation two times per week, week out and week in. I am addressing it by making som small excercise selection adjustments with some more bench exercises that makes sense in themselves. Eg close grip bench as triceps compound.

Appreciate the question mate.

[/quote]
Sounds like you’re well across it mate, if you can identify a reason, it’s easier to remedy, so you’re in a good spot.

Merry Christmas