[Rich Ellis]

I’m one of those that uses CoR raw mixed with whey if I need an instant meal.

Never had any digestive issues, sits really well, and actually is my pre-workout choice 99 times out of 100

[Rich Ellis]

Yes push session today!

Completed my tricep work before pressing today , and shifted my grip a little narrower. Definitely need some arms so this will be a focus now

Cable Y’s
Kneeling cable laterals
IS Press
X-over

Tricep ext
OH Tricep ext
Mid grip incline machine press
Mid grip flat machine press
Dips

Food prep done, one meal left this evening

[Rich Ellis]

Big Joe,

Interested in your take this. Would you add volume anyway even during a period of sustained progression? Or wait to use it as a progression tool as more stimulus is required?

[Rich Ellis]

Rest day today after 3 good sessions on the bounce, and I’m going into my push session tomorrow

One meal left this evening and then sleep

[Rich Ellis]

How soon do you train after waking mate? Do you use something intra, or just prefer to go through your session fasted?

[Rich Ellis]

Thanks everyone that makes sense I will keep going with my current volume while progressing. And watched the video Rich some very good info in that thank you 👍

You’re very welcome mate

[Rich Ellis]

A really good leg day done and dusted, and I’m very much looking forward to a rest day tomorrow

Just one meal left this evening, a few minutes of chill before that

Happy with where I’m at, but cognisant that I’m just now in a position to go after it …..

[Rich Ellis]

Hi Jacob,

It’s a good question mate, and in all honesty will be a differ from person to person based on a number of factors

You’re operating with a very high frequency, which is working well for you by the looks with the volume you have set

There’s a good vid on Jord’s YouTube talking about the relationship between volume, frequency, and intensity. Give that a watch for a better understanding than we can write in a few paragraphs

In essence though, the three factors need to be balanced, and if you are in a place where you are progressing every session, I wouldn’t be in any hurry to change anything. Performance is a good (not the only) indicator that you are stimulating the muscle enough to bring about an adaptive response, but also recovering sufficiently to be in a place to perform on the next ask.

When this starts to drop off, an assessment needs carrying out of possible cause.

Hope that’s a helpful start point mate, and please, enjoy the period of progress, it’s the best place to be – good job.

[Rich Ellis]

Pull session this evening

Low pulley upper back
Rack row
Seated chest supported low row
Stirrup Pulldown
Chest supported high Pulldown
High cable curl
Low able curl

Just on with food prep and last meal, then it’s bed before legs tomorrow

[Rich Ellis]

Hi mate

DBs are interesting, especially when you get strong and the DBs become physically large and therefore difficult to manoeuvre around your chest cavity.

You do need to consider “safe” range, which your body can move freely in without being forced by a load.

For me, there is an honest assessment of what range is honestly right for you, and cutting a movement short to increase load/get out of the hard stuff

Hold yourself accountable to the honest answer

[Rich Ellis]

Push day today

Good session, but very weak on what used to be my strongest suit. Need to really sort this out

Kneeling laterals
Crossovers
Machine incline
Machine flat
Dips
Tricep ext
Overhead tricep ext

Food prep done, just sinking into last meal and then sleep before pull tomorrow

[Rich Ellis]

Hi Nick

Some of this will vary on your need, but my perspective on this has changed an awful lot over the last couple of years

Not in ranking order

Creatine
Love heart
K2 & D3
Omega Pro
Cure-Coming
Vital Support

I know that’s 6, but these are absolutes

For me, I also have as essentials

Join-in
Glutamine
Veggie-might
Performance protein

And as important additions

MPSmax
Sustain

[Rich Ellis]

In tht area, I do have to agree that muscleworks orpington is a very good option

[Rich Ellis]

Rest day today guys.

Just wrapped up my food prep and have my last meal in the oven

Early night tonight and a big push session tomorrow

[Rich Ellis]

Agree with Oscar mate, the second push day is not serving the areas you are looking to emphasise.