[Rich Ellis]

Hi mate

Is there a particular reason you want to deload for 4 weeks?

[Rich Ellis]

Pull session today which went well despite the gym being disproportionally busy!

Rest day again tomorrow and then in for legs on Thursday.

Just finished meal prepping and getting down to my last meal before bed.

[Rich Ellis]

I’m echoing the guys here, you will fry yourself if you programme these on your upper day.

Please feel really welcome to share your sessions once you’ve crafted them

[Rich Ellis]

Rest day today gang and only just in from work so about to press on with meal prep and last feed before sleep.

I’m at it tomorrow, so a good sleep coming up.

[Rich Ellis]

Totally with Sas here, we’ve just had one in our gym, and if your foot placement is right, you can use this as a quad focussed compound.

[Rich Ellis]

Very good push session today

Started off with IS press and Y raises which have been such a help to my shoulder comfort

Then went

Kneeling cuff laterals
Standing DB laterals
Overhead tricep ext
Inc machine press
Dips
Narrow grip flat machine press

Food prep all done for tomorrow (rest day)

Just todays meals to eat for the rest of the day now.

[Rich Ellis]

I think you can do one of these due to the close proximity of your pull and leg sessions.

If you opt for SLDL, id edge towards pull, if you’re doing an RDL, id edge towards legs in this set up.

[Rich Ellis]

Calves and arms today and used my first ever serving of pumpage, which genuinely did make a difference!

Just had my penultimate meal, now a downtime until my last feed

First week back at work after the break has been good, but straight into long hours so I’m looking forward to shutting off

[Rich Ellis]

Absolutely with Claire here, there’s no good reason to be in a state of dehydration (in normal day to day life).

Make it a habit to stay well hydrated for both health and performance related reasons

[Rich Ellis]

Very very happy with my leg session this evening

I have to say I am SO impressed with the Slingshot GANGSTA knee sleeves.

Session ran

Seated calf
Standing calf
Prone leg curl
Banded quad press
SL leg press
45deg leg press
Ham hypers

Really nice to be able to just apply effort without primary thought being around discomfort.

Arms and calves tomorrow

[Rich Ellis]

There’s also a risk of it just messing your stomach up, so agree with the guys here, use it sparingly, but no need to get rid, unless it really does cause chaos with your stomach and disrupts the digestion of other meals too.

[Rich Ellis]

Good pull session in the bag, numbers have creeped up which is the plan session to session.

Just in the midst of food prep for tomorrow, then last meal, then sleep

Leg day tomorrow and I’m disproportionally excited to try my new sleeves. I’m expecting miracles, which inevitably won’t be met, and then I’ll be in a grump for the weekend 😃

[Rich Ellis]

Right with the team here mate. I know it can be tempting, but don’t be so eager to change things when it’s all going to plan.

Save the tools for when something needs fixing.

Keep it up mate

[Rich Ellis]

Rest day today guys and my new knee sleeves have arrived so I’m excited for legs on Friday

That said, big pull session tomorrow first

Meal prep is all sorted, one meal left to go this evening which I’ll soon be making, and then it’s time to rest

[Rich Ellis]

Sas and Marc have got this on track for you mate.

Especially with push as there is less room for momentum to assist a lift, we often see jumps in weight that are far too sudden and dramatic to sustain progress.