[Rich Ellis]

Stop doing the movement and get your shoulder checked out by someone able to advise if you aren’t in a position to make a good judgement of how best to manage it yourself

[Rich Ellis]

Back session today.

Did some ascending sets of SLDL which was a miserable idea, which I enjoyed

Couple of big feeds left this evening and then a good sleep.

Chest and biceps tomorrow 😎

[Rich Ellis]

Totally agree with Bish.

Don’t passively let your knees cave.

Most people get better range through the hips with toes slightly outwardly pointing, track knees in line with the toes, actively focus on pushing your knees out.

More often than not, problem solved

[Rich Ellis]

Tris and Delts.

Really good session this evening. Enjoyed this session a lot.

Struggling to find a good option as an overhead press which is a bit of a shame as I’d like to have a pressing movement, but feeling great on everything else

One meal left tonight. Back session tomorrow which I’m already looking forward to

[Rich Ellis]

Hi mate

I might consider a higher frequency split

Maybe push, pull, legs, upper, lower (obviously insert rest days) if legs need to catch up

Re no hack or pendulum. Do you have a smith? Heel elevated smith squat is an option.

[Rich Ellis]

Good good leg session this evening. Working in the higher rep ranges makes me fully aware how unfit I am, which is not ideal!

With that said, knees are behaving nicely, the higher rep work is definitely a good solution at the moment and I hope let’s me start to load without discomfort if I take my time

Genuinely enjoying working really hard on legs again, even if it’s in unfamiliar rep ranges, nothing quite like it!

Just prepping meals for tomorrow, then last feed and sleep

Delts and tris tomorrow

[Rich Ellis]

Hi mate

Put an extra rest day in, or do an RDL in leg day, minimal lower back loading in pull.

[Rich Ellis]

Rest day today and getting lined up for legs tomorrow

Food prep is all done and just one meal left this evening before I sleep

[Rich Ellis]

I agree mate, anything you do will likely be sub-par if you are feeling as bad as you say you are

Get some rest, regroup, and go again when you’re fully recovered

[Rich Ellis]

Really enjoyed my session today. Ive changed the seat position on the incline machine press, which makes it feel a different movement, and I’ve brought pec deck in as a replacement for cable x-over.

Just hoping I can have a run at these movements without my shoulders flaring up

Resting tomorrow, food prep sorted, one meal left, then sleep

[Rich Ellis]

Hi mate,

I agree with Meg. If you can creep up from here you’re in a good position to progress for weeks to come before adding new load to the bar.

Clearly one to keep an eye on, if you’re not managing to progress, one to reassess.

For now, try to push it week on week.

[Rich Ellis]

Good back session today, although I was pretty crippled by lower back pumps

Chest supported upper back work, then two free weight movements, and finished with a lay focussed Pulldown

Three variations of upper back chest supported row, barbell row, RDL, and stirrup Pulldown

One meal left this evening, and then a good sleep
.
Chest and biceps tomorrow.

[Rich Ellis]

Hi mate

Is your upper lower split using rotating sessions?

If you only have one set of movements, I wouldn’t be surprised at all that you have stalled.

[Rich Ellis]

Really excellent session this afternoon

Went triceps and Delts, really well executed and enjoyable session

Two meals left this evening, then a good sleep tonight before a back session tomorrow

[Rich Ellis]

Lots of options above.

I rely heavily on CoR and whey isolate with either oils, dark chocolate, or nuts to make up the fats if the meal requires it.

It’s not perfect, but it allows me to get meals in around my whole food lunch meal.