[Rich Ellis]

Decent pull session today

Yates Pulldown
Barbell row
SLDL

Pulldown (clusters)
Chest supported Pulldown (clusters)

Cable hammer curl
High stirrup curl

Eating and some chill for the rest of the day. Looking forward to catching up on UFC 287 later this evening

Back in and at it tomorrow

[Rich Ellis]

Hi mate

For me, you should be planning this in with your sports therapist

We have little indication here what your rehab programme entails, and thus how the rest of the training week impacts/is impacted by it.

[Rich Ellis]

Rest day for me today.

I’m trying to hang in on the high frequency, so again I’ll look to go pull legs push Sunday to Tuesday, but if it feels like that’s the wrong decision at any point I’ll switch things around

[Rich Ellis]

I agree with Meg in tht you shouldn’t approach this as a heavy push, as she’s rightly said, as much mitigation as you can put in place, this will not be a period of optimal training

When recovering from any injury/surgery I would always suggest a slight calorie and nitrogen surplus to aid recovery.

[Rich Ellis]

I had a good push session today, and now go into a rest day tomorrow

Cuff laterals
Machine Inc press
Weighted dips
Rolling DB tricep ext
Cable pushdown
Cable overhead extensions

About to eat my penultimate meal, then a bit of chill before last meal and a good sleep tonight

Back in with pull on Sunday

[Rich Ellis]

Hi mate

If it was t working rotating, and it is working keeping it constant….. keep it constant!

We would normally see someone stall sooner by not rotating, but at that point the exercises can be switched out and the new ones run to ground until it’s time to switch back.

Don’t overthink it mate

[Rich Ellis]

Excellent leg session this evening

Short bit of work tomorrow and Saturday, but a much slower long weekend now to look forward to

Today’s leg session went like this

Prone single leg curl
Quad stance leg press
Squat stance leg press
Single leg press
Bent leg ham hypers
Standing calf
Seated calf

One meal left this evening, then a good sleep before a push session tomorrow

[Rich Ellis]

Can’t cuff at the wrist as thats where the incision was. Closest to wrist I can go is about mid forearm, but I’ve noticed my cuff doesn’t want to stay there and tends to slide around

Hmmmmm

You can cable fly/press and lateral raise with a cuff from the elbow.

Are you allowed compressive forces through the wrist? If so, you can machine press for chest and delts through the heel of your hand.

You can use a good morning and ham/flute focussed hypers for your hinges

Not ideal, but again, lat and upper back movements can be done with a cuff set up at the elbow which should keep plenty of stimulus going through for you

Just some ideas there mate.

[Rich Ellis]

Clare, Rich

Thanks for the feedback! Really really appreciated!

Let us know what you go with mate, and how you get on.

Whatever you settle on…. Get after it!

[Rich Ellis]

Pull session dusted

Enjoyed that one, felt fresh and everything moved nicely

Pulldown
Chest supported row
Barbell row
RDL
Chest supported upper back row
Cable hammer curl
Cable high curl

Just sorted food and Supp prep for tomorrow, now just got my last meal for tonight, and then big sleep before legs tomorrow

[Rich Ellis]

Hi mate, these areas of required improvement are exactly why Jordan’s density day split are set up to tackle

[Rich Ellis]

Rest day today guys after three on the bounce.

Travelling with work so have all my food sorted and ready to rock

Back in tomorrow for my pull session, should be fresh and ready to go.

[Rich Ellis]

To add to Kuba’s comment, which carb powder are you using when you’re on camp?

Does it cause a noticeable difference to your digestion/gastric comfort to your whole food diet?

[Rich Ellis]

How’s this coming along mate?

Were deadlifts an issue or did they let you work on it?

Have you had any other feedback from the muscle since?

[Rich Ellis]

Push session dusted

IS Press
Cuff laterals
Inc machine press
Dips
Rolling DB ext
Cable pushdown
Overhead cable ext

I’ve put together a more rigorous shoulder health programme that I’m going to start

Ambitions of pushing heavy things have not completely waned

Rest day tomorrow but away with work. Back in on Wednesday for my pull session 👌🏻