[Rich Ellis]

Rest day today guys

Late one working and been going since early so it’s been long.

Just getting wrapped up and I’ll sort my last meal ready for sleep

[Rich Ellis]

Hi Tom,

How has this worked out for you? Did you get any progress from the movement selections?

[Rich Ellis]

Compromised back session this evening due to the pulled adductor. It meant there was no barbell row and my RDL was substituted with hyperextensions

Despite the annoyance, the movements went well, so did what I was able to do.

Resting up tomorrow and then back in over the weekend

Sorted my meal prep, and got my last meal on as I type.

[Rich Ellis]

Push session just done and dusted, and a decent one in the bag

I’ve shuffled the exercise order a little, but it went like this

Cable x-over
Cuff laterals
Incline machine press
Smith JM press
High Inc smith press

Very happy with the movement selection, now I’m on with getting strong!

Just sorting food prep for tomorrow, then last feed and bed

[Rich Ellis]

Doing my best mate, I have seen doctors and physios and followed their programmes, they never help long term, it always returns when I get back to a certain strength level.

It’s certain movements that trigger these issues, so I am removing them/ adjusting them and trying new exercises that don’t aggravate the issue. I hear GHR eccentric loading is great for hamstring tendonitis which is why I’m wondering what peoples experiences are with it

Unfortunately my gym has piss poor equipment and there is nothing else near me! So doing my best with what I have.

Back is on the mend but will take time as it’s a disc injury so in the mean time I’m trying alternatives

GHR is a great movement mate, the concentric portion is very taxing, and the eccentric is what you make it.

Hopefully the GHD you have in the gym has some adjustable features on it?

Pad angle (if it’s not a semi-cylinder style) and knee placement on the pad will determine how hard the movement is.

I’d probably do a few very light sets on the prone leg curl (nowhere near failure) then start having a play with the set up, starting way on the east side and easing in.

The GHD is also really good for hypers. I use both bent leg and straight leg variations as some supporting hinge movements to focus on the hams – again, it’s all about set-up and how you manipulate your foot and knee placement to determine where the stress is emphasised

Don’t rush any of the movements mate, it’s worth you spending a session just nailing the set up and then starting to “work” the session after, probably with a couple of reps in reserve until you’re really confident with the set up.

[Rich Ellis]

Well, legs this evening and I’ve annoyed my adductor again, which is highly annoying, so ended up modifying things

Not ideal at all, and imagine there will be no pressing or squatting in the next session

Sorted all my meals for tomorrow, last meal in and then I’m sleeping

I’ll ramp up the TBJP Nutrition Join-In and CureComing to get on top of this asap

[Rich Ellis]

Hi mate

To add to the cardio, start reducing the rest periods on your less demanding movements and use that as the progress measure until you’re at a point where you have a reasonable recovery capacity.

[Rich Ellis]

Rest day today and long drive after a long days work

Just getting myself set to sleep, another long drive tomorrow and a busy day, but a leg session to look forward to

[Rich Ellis]

Hi mate

The c5mins makes sense for your very biggest movements, the others just shouldn’t require that.

Time to get a bit better conditioned so you’re recovering between sets is my view.

[Rich Ellis]

Hi Tom,

I think you need to get on top of the tendinitis and sort the back issue.

Looking for workarounds just won’t be as optimal as having a full library of movements to programme.

You’re also slowly degrading by the sounds, you need to get these injuries turned around.

[Rich Ellis]

Good arm session today

I don’t enjoy training arms, I’ve never consistently given them a run, but I do hate having small arms, so it’s over to me to sort that.

Sorted all my food prep for tomorrow and Tuesday – I’m travelling with work again

Resting tomorrow, then in for legs on Tuesday

Two meals left for this evening , then sleep

[Rich Ellis]

Agree with the guys.

The set up does what you want it to, now it’s another layer of detail in getting your sessions put together

[Rich Ellis]

Hi mate, can’t see the pics.

What’s the objective when you’re back from holiday? Do you have a figure in mind?

[Rich Ellis]

Ace back session this afternoon

Low pulley stirrup row
HS upper back row
Barbell row
RDL
Neutral grip Pulldown
Upper back Pulldown

Numbers on the up, movements feeling good – happy session!

Bit of chill time now, then one more meal before sleep.

[Rich Ellis]

Well tht was sad.

Plan was to train back this evening, but I was travelling with work and travel congestion meant that I couldn’t get to the gym in time.

Rest it was, back on the cards for tomorrow