[Rich Ellis]

Very excellent leg day today, I’m super happy with my session set up now and body felt great as I was moving numbers up

SL Ham Curl
SL Press
45deg Leg Press
Hip Thrust
Prone Leg Curl
Ham Hypers
Standing Calf

Sport has been mixed.

I’m a Utd fan so that was humiliating. I’m also a Le Clerc fan so the F1 was rubbish. Fortunately Jon Jones did the business to make sure it wasn’t a clean sweep of under delivery!

[Rich Ellis]

I’m with Bish on this one mate.

It’s better seen as something to prep for sessions than a replacement for treatment.

If you find it helps, keep utilising it. Lots of people are using the massage guns now for similar reasons

[Rich Ellis]

Really nice back session today

Happy with all of the movements and the way they feel.

Looking to keep creeping up session in session and see where it goes

Last meal is in just now, then bed.

Big leg session on the cards for tomorrow

[Rich Ellis]

Standardise your rep tempo mate.

If you then choose to introduce a rest pause set, that’s accounted for and tracked.

[Rich Ellis]

Hi mate

Very nice.

I personally don’t love the exaggerated hyperextension at the top, but other than that, great stuff

[Rich Ellis]

I was ready for that – biceps and chest done!

Working with more sets per movement in this session so I can be sure to look after my shoulders and allow to work hard

Looked like

Low cable stirrup curl
High cable stirrup curl

Cable x-over
Incline machine press
Dips

Just on with sorting last meal, then sleep

Big back session tomorrow

[Rich Ellis]

Hi mate

You need your blocks set higher.

You get to the point your mobility allows and then you bend your knees to get to the blocks

Just set them at a height that you can perfectly execute.

You can work on your mobility in parallel and remove blocks as your movement integrity stays stable through an increased range

[Rich Ellis]

It will be pumped mate, it’s doing a tonne of work to keep everything in line – exactly the point of the movement

Great job mate, stay at it!

[Rich Ellis]

The last of my rest days today before getting right back into it tomorrow

Spent most of the day travelling, but back now, food prep done, and one meal to go this evening

[Rich Ellis]

Great transformation mate, well done!

I think either of the splits you’ve suggested you’re leaning towards can work really well for you.

Which one are you more excited about?

[Rich Ellis]

Rest day again today, and a busy one out here in Italy

Again, food and hydration have been where I need them, with an intentional step back a bit on food to just allow a little reprieve before a further push

Flying back tomorrow and excited to be back to training

[Rich Ellis]

Hi mate,

Much better from my perspective well done.

How did it feel?

[Rich Ellis]

Rest day today and a long day of travel. Over in Italy for a few days with work. Feeding and hydration went without compromise, very much ready to sleep now!

[Rich Ellis]

Clare and Oscar have done a great job of outlining the differences.

Provided you can do both without discomfort, I’d suggest taking one as far as you can, and then when you stall, swap it out for the other

[Rich Ellis]

Very happy with my leg session today

My knees are just getting better and better. I honestly have to put it down to four factors

1) Movement selection
2) Supplementation with Join-In and Cure Coming
3) High quality knee sleeves
4) Not being a hero and just having some patience with slowly returning loading

I’ve now got everything in a good spot, and it’s time for a few days rest

I’ll be taking three full days off training now, and I’m also going to cut food back a little as I’m sitting heavy and my digestion needs a little break

Already looking forward to getting back at it on Friday, but genuinely very pleased with where things are heading at the moment