[Rich Ellis]

Rested up today as still feeling crap so swapped today and tomorrow around

Got all my food prep done, one more meal left tonight and then an early sleep for me

[Rich Ellis]

Agree as well, time to pick a different hinge up and run with it

Be conscious though that the RDL will bias slightly differently than the SLDL.

Time to move that up a good bit as well!

[Rich Ellis]

Very excellent leg session this evening

SL Ham curl
SL press
45deg pause press
Hip thrust
Prone leg curl
Ham hypers
Standing calf

Feel a bit knocked up, struggling with a dose of man flu but nothing a last feed and a long sleep won’t fix

[Rich Ellis]

Update: I used the hammer strength hack squat and I personally liked it and felt my quads a lot more than I do with BB squats. Will look to progressively overload in terms of weight/volume & go to failure 🙂

Great, if it fits you well mate, then it’s irrelevant how others get on with it

Have a play around with your foot placement to see how it biases the thigh differently , and once you’ve got your favoured/required stance, time to rock n roll!

[Rich Ellis]

Really good biceps and chest session today

I’m working on only a few movements but with more work sets. These are movements that I have found a setup for tht don’t cause me any discomfort, and as a result, let me work hard

It’s not ideal, but it’s a good spot for me at the moment

High cable curl
Low cable curl

X-over
Incline machine press
Flat machine press

Just on with cooking my last meal and then looking forward to a long sleep

Big leg session tomorrow, which is always the one to go after

[Rich Ellis]

Hi mate,

I typically have my pre workout meal 2hrs before training

Upon starting I then have my MPS Max and creatine in one hit, I then have my Sustain through the first two thirds of my session

I then have a protein and carb shake within 30mins of finishing, and a whole meal c2hrs after that

[Rich Ellis]

Back day today super late, only just finished training so need to head back to fod prep, eat, and sleep

[Rich Ellis]

Can somebody help please?

It’s not upper/lower 2 x a week

The suggested split is full body // full body // upper // lower

If the recovery demands are too high, reduce the frequency by moving to a P // P // L

[Rich Ellis]

Resting today. I’m disproportionately tired so looking forward to getting my last meal and hitting the sack

Back session tomorrow

[Rich Ellis]

Hi mate

I’m about 2hrs pre, and then have an intra shake

What do you typically have as your pre/WO meal?

[Rich Ellis]

Very happy with today’s delt and tricep session

Shoulders really letting me get on with it now. I’ll hopefully be in a position to add an overhead press in the coming weeks

All lifts crept up nicely today, and now just finishing food prep and sorting last meal before sleep

Rest day tomorrow, and then the big run of back to backs

[Rich Ellis]

Hi mate

Most of us only train 5 in 7 days, so I wouldn’t worry at all about Tuesday and Thursday being unavailable

We would need more information about how much experience you have lifting to be able to inform a best direction for you

[Rich Ellis]

Hi mate

The SBDs are great quality, I enjoyed using them for a good few years

I’ve moved onto the Slingshot sleeves now. I use the GANGSTA sleeve but they have different sleeves with different properties

A level up in quality

In all honesty, it’s a small investment for the benefit you get.

[Rich Ellis]

Rest day today after three big days on the bounce

Food prep is done for tomorrow, and I have one meal left this evening

Delts and triceps tomorrow!

[Rich Ellis]

Very much with the guys here mate.

If you’re taking a week off for your holiday, that will be the rest you need to freshen up, no need for there to be a deload ahead of that.

As Kuba said, your return will see you reset your numbers, and if any lifts have stalled, these can be substituted out