[Rich Ellis]

For more hammies, try reduce that bend on your knee and keep a consistent knee angle . Almost locked .

Control your eccentrics too .

Ok, will try these points next time! Thanks Oscar 👍🏼[/quote]
Just to add to this mate, remember the lift will stress your erectors, so don’t expect them not to be worked hard!

[Rich Ellis]

I’ve landed in Manchester for FitExpo with the gang tomorrow

Travelled up with The Bish and had a good catch up

Arrived straight into Frontline where Oscar very kindly let us get a training session in

Now at the hotel, all set for tomorrow, so bit of chill time and one more meal before sleep

[Rich Ellis]

Hi mate,

My personal view is that if you execute your reps like this and keep the load creeping up week on week you’re going to do just fine.

That said, in an ideal world, I’d like to see you slow the eccentric down a touch.

Also, and probably a consequence of you sensibly transitioning back to “full” training, you’ve got a few reps left in that set if you are working to 0 RiR.

Good stuff mate

[Rich Ellis]

Ran my pull session this evening to catch up on Monday’s disaster

Very much enjoyed it and very happy with how it went.

Just got prep sorted for the next few days, heading up to Manchester tomorrow for Fit Expo with the team.

Oscar has been a hero and sorted us out with gym access tomorrow, so hitting a push session in the evening and then resting over the weekend

Last meal about to go down, then sleep

[Rich Ellis]

Hi mate

I use a lot of Cream of Rice. You’ve not suggested you’re struggling with getting your food in, but if you do get to that point, I have most of my CoR in shake form, which goes down super easy.

[Rich Ellis]

Rest day today. I’ve sorted food and supps for tomorrow

Pull session up tomorrow to make up for the one that got cut in half on Monday

Just about to sort my last meal and then it’s bed for me

[Rich Ellis]

Hi mate

I’d try dropping a set of SLDL.

If you’re still not recovering well enough, I’d consider dropping the SLDL and putting an RDL on leg day instead

[Rich Ellis]

Ace leg session this evening

Seated calf
Standing calf

SL prone ham curl
Glute/ham drag back
Bent knee hypers
Squat stance leg press
Quad stance leg press

I’m going to introduce knee wraps into my leg pressing, and if that allows loading, I’ll move onto a squat movement in as long as I can remember

Resting tomorrow, and very looking forward to FIT Expo at the weekend

[Rich Ellis]

Totally with Jord here – SUCH a valuable resource. Watch and digest the videos in the education session, then take what you’ve learned and use it for context when looking at some of the splits

Then use the search function to look for any threads on questions you have

Interact, it’s a great community

[Rich Ellis]

Hi mate

Do you have RDL in your leg session?

[Rich Ellis]

Hi mate

Do you know what actually caused the issue? You’ve obviously had an intervention, but do you know what the cause was?

That will be important in understanding what you are working with, but, it would be sensible to work within comfort boundaries

Eccentrics can be a really useful tool, but it depends what has created the issue as to whether they are necessary or optimal.

I’d strongly suggest you get a diagnosis, and understand if you are at risk of relapse, and what you might do to give yourself the best possible chance of full recovery.

In the immediacy, act with prudence until you know what does and doesn’t cause pain/discomfort

[Rich Ellis]

Incandescent.

Session kiboshed

Food prep done, meals left to eat. Legs tomorrow

[Rich Ellis]

Really good push session this afternoon, shoulders are getting better and better, and strength is coming back week on week

X-over press
Cuff laterals
Inc machine press
Reverse grip bench
Rolling Cable ext
Overhead cable ext

Good day’s eating, last meal in as I type and then sleep time

[Rich Ellis]

Hi Tom,

I agree with Michaela in as much as, the “best” squat variation is the one that works best for you.

Some people will favour a hack, others a pendulum, others a heel elevated smith…. There’s not a right or a wrong.

There are undoubtedly some excellent examples of each, and some awful examples of each, but unless you’re kitting your own facility out, it’s unlikely you have that level of freedom of choice, so it’s a case of the experimenting with the options you have, and picking which work best for you.

[Rich Ellis]

Resting up today, absolutely wiped after back to back pull and leg sessions.

Push session to look forward to tomorrow

Had some work today, but back and relaxing a bit now, two feeds left with the downtime.

Big UFC card tonight to look forward to