[Rich Ellis]

Pull session has me tired tonight!

Really pleased with everything progressing, that’s the name of the game

I keep bouncing between hinge in pull and hinge in legs, I need to just make a decision and stick with it, but today I’m
Thinking to have it in pull.

I have legs tomorrow, I’ve just had my last meal and my health supps and I need my sleep

[Rich Ellis]

Exactly what Clare says mate.

Don’t be in a rush to use them. You’ve got to get an understanding of how you recover from the base programme first.

Once you have that understanding, you can make a judgement on where you will be able to recover from the intensifiers, but also considering, where they are actually adding value.

Make the most of every stage of progress/adaptation before adding and adding.

Go get it mate!

[Rich Ellis]

Mega push session today. Things are starting to feel light in my hands. It’s taken a while, but it’s coming now.

Shoulders are being very well behaved, so I’m sticking to more sets of movements that are not antagonising anything.

Cable x-over
Cuff laterals
Inc chest press
Reverse grip smith shoulder press
Rolling cable ext
Overhead rope ext

Just sorted food prep, got my last meal about to go on, then it’s sleep. Pull session tomorrow, then legs on Saturday, so big run through.

[Rich Ellis]

I don’t disagree with Jord!

Pick one, run with it, get very strong, when you hit a stagnant patch, switch it up.

Have you got a full split sorted? Happy to take a look if you want to share mate.

[Rich Ellis]

Rest day today, and tired.

It’s been a long one at work, but I’ve got food prep taken care of for tomorrow, so I’m set with one meal left for food and then sleep.

Push session tomorrow which I’m looking forward to

[Rich Ellis]

Hi mate

My preference would actually be option two here, have the 200g and then the EAA on top.

But Clare has nailed the lost important point…. Make a decision and then be consistent with it.

[Rich Ellis]

Legs dusted, and that’s three in a row, so a rest day tomorrow

Glute ham drag back
SL prone ham curl
Quad stance leg press
Belt squat
GHR ss Bent knee hypers
Standing calf

Sorted meal prep, about to have my last meal now and then sleep.

[Rich Ellis]

Hi mate

I don’t want to speak for Marc, but imagine he’s seen what I have, which is you saying you’ve made great progress on the split, both through offseason and prep.

I fully understand you always want the maximum return, but don’t lose sight of what a strong position it is to be making “great progress”.

Make the most of every purple patch. Tweak rather than wholesale change would be my view, but it’s just my thoughts mate, others may view it differently.

[Rich Ellis]

Good pull session today. Simple but loved it

Chest supported high row
Barbell row
Low pulley stirrup row
Neutral grip Pulldown

High cable stirrup curl
Low cable straight bar curl

Sorted food prep, two meals to go tonight and then a good sleep before an early start tomorrow.

[Rich Ellis]

Hi mate

I’m always a bit confused when people are seeing excellent progress with a set up and look to change it

Appreciate you have tweaks to make, why wouldn’t you just shift the emphasis of your leg day to be ham biased, and run an RDL as the hinge in your pull session?

[Rich Ellis]

Gooooooooood push session

Cable crossover
Cuff laterals
Inc machine press
Reverse grip shoulder press
Rolling cable ext
Overhead cable ext
Rope ext

One meal left tonight , then a sleep before pull session tomorrow

[Rich Ellis]

Hi mate

Hard without knowing a bit more about you, how long you’ve trained, how hard you take your sets etc…

If recovery allows, you could run the following split

M on
T on
W on
T off
F on
S on
S off

Either as

Push
Pull
Legs
Off
Push
Pull
Off

Then continue rotating with legs.

Or

Push
Pull
Legs
Off
Upper
Lower
Off

Just some ideas there mate

[Rich Ellis]

Rested up today, got my push session tomorrow

Had a couple of walks today but it’s too warm out there for me to enjoy it

Push session tomorrow, but also need to be in for a few hours work

One meal left this evening, then a good sleep is the plan

[Rich Ellis]

Hi mate

I do 20g MPSmax, 10g EAA, 5g creatine just before I start my session.

Pre meal is about 2hrs before that, PWO meal is immediately on finishing

[Rich Ellis]

Good leg session this evening , loving my prototype sleeves, letting me load without my knees having a fit!

Glute ham drag back
Prone SL curl
Leg press
Belt squat
GHR ss Bent knee hypers
Standing calf

Resting up tomorrow, just getting my last meal sorted and then sleep time