[Rich Ellis]

Hi mate

I’ve had a torrid time with my shoulders, and one of the biggest issues is that they are such a complex joint – there’s a lot that can go wrong!

It sounds like it might be the start of a bicep tendon impingement, but we’d need a lot more info to confirm

One thing I will urge, is that you go and see someone and heed the advice.

I tried being a hero and pushing through and ended up completely trashing my competitive lifting “career”.

Get it sorted mate

[Rich Ellis]

Really good leg session today!

Prone SL curl
Quad stance leg press (paused)
45deg leg press (paused)
SL hip
Press
Hip thrust
Bent knee hypers
Standing calf
Seated calf

Just sorted food and Supp prep for tomorrow

3 feeds left today

Push day tomorrow

[Rich Ellis]

Hi mate

What made you shift from PPL to upper/lower?

I’d first consider Clare’s suggestion of training EoD rather than 2 on 1 off, or then Michaela’s of transitioning back to PPL if the current set up doesn’t let you recover as you need to

[Rich Ellis]

Excellent pull session this afternoon. Very happy with the progress on each movement

Stirrup Pulldown
Chest supported low row
Corner bar row
SLDL
Chest supported upper back row

Cable hammer curl
Cable high stirrup curl

Getting some rest in now, two feeds to go this evening, and a big leg session tomorrow

[Rich Ellis]

Agree with Haider here, although if you can SAFELY fail at the bottom, there’s no harm in taking it there to find out where your fail point is.

[Rich Ellis]

If you’re excited about it and you think it works for your needs, roll with it mate and see how you get on

Give it a good amount of time, apply all the standardisation you would expect

Let us know!

[Rich Ellis]

Opted to rest today as I had a terrible sleep last night and have an opportunity to be flexible with my training days this weekend

I’ll now go straight through PLP sat/sun/mon

Trying to get some rest in this evening and a relatively early night

Big pull session tomorrow afternoon

[Rich Ellis]

Gooooooood push session tonight

Super pleased with how my shoulders are holding up with the reintroduction of old favourites like rolling DB ext and dips

I’ve got a lot of ground to make up on my strength, but my body is letting me at the moment.

I’m easing things for another week or two and then I’ll start to crank it

Went like this

IS Press
Cuff laterals

Inc machine chest press
Weighted dips

Rolling DB ext
Cable pushdown
Overhead Tri ext

Just finished food prep and about to sort my last meal. Pull day tomorrow 🙌🏻

[Rich Ellis]

Oscar has mentioned it mate, but all of these forward shifting cues will be a lot easier to achieve with good movement integrity if you have a heel wedge.

If the gym doesn’t have one, definitely worth investing in!

[Rich Ellis]

Rest day today which has fallen well, I’ve not had enough sleep the last two nights and I’ve had a good few sessions so it’s well needed

Work trip tomorrow has been cancelled so I’m straight back in tomorrow with push

Food prep is done, now having a bit of a relax

[Rich Ellis]

Can you post a link to a video please mate

[Rich Ellis]

The app was down yesterday guys but had a good pull session

Today was legs, which was equally good

Prone SL Curl
Quad press
Wide stance leg press
SL hip press
Hip thrust
Bent leg ham hypers

Standing calf
Seated calf

Really enjoyed the session and very happy with how my knees are responding

I’ve just finished food prep and will now crack on with my last meal

Two rest days now as away with work again

Push on Friday

[Rich Ellis]

I’m with Meg and Clare, love that suggestion as a split!

[Rich Ellis]

I’m totally with Oscar here mate, it seems an odd way to divide up muscle groups

The upper/lower is way more logical

[Rich Ellis]

Back in and had a mega push session

Very very happy, and actually quite buoyed by how good all of the movements felt!

Food prep is sorted, just have my next meal in.

Pull day tomorrow, hoping for an equally positive session!