[Rich Ellis]

Rest today, I thought I could string together four on the bounce but my body was very clear that’s not happening!!

Away with work again now so not back in until Thursday

This should be the last disruption for a while, time to push!!

[Rich Ellis]

Both are fine mate, you probably won’t see a great deal of difference between the tike spent milking a rotation, or the time spent with back-to-back layouts.

I would urge tht you are patient with your progress though. Don’t try to make outlandish jumps session to session, that will lead to stalling prematurely

[Rich Ellis]

Pull session dusted

Low pulley upper back row
Chest supported upper back Pulldown
Smith RDL
smith BoR
SA chest supported row
Stirrup Pulldown

High cable curl
Low cable curl

Really good session, need to be much stronger, but it’s coming

Food prep is done, meals to eat, then a good sleep before legs again tomorrow

[Rich Ellis]

Agree, good decision mate, when they’re already hurting the bulk of the damage is done

Use them preventatively

[Rich Ellis]

Push day today

Cable “Y’s”
Kneeling cable laterals
IS press
X-over
Machine incline
Machine flat
Dips
Cable Tri ext
Cable OH Tri ext

Very good session. Finished with some decompressions on the lat Pulldown

Two meals to go this evening, and a bit of downtime

[Rich Ellis]

Just to add to Meg’s point, they can be used to take discomfort away, but also as a preventative, which is of course desirable.

[Rich Ellis]

Really good leg session today after two days off

Had very little sleep last night due to work, but everything moved up perfectly in todays session

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

Push day tomorrow which I’m excited for.

Just sorting my last meal and it’s time to crash

[Rich Ellis]

Hi mate

Assuming you are wanting to use them peri-workout, sink your EAAS (or better still MPSmax) immediately before you start your session, then sip your carbs through your first 2/3 – 3/4 of your session

[Rich Ellis]

I’m with Bish and the gang.

I never used to like sleeves, but the SBD 7mm are legitimately very very high quality.

I wouldn’t train my compounds on leg day without them now

[Rich Ellis]

It’s another rest day today due to travelling with work, but will be back in for legs tomorrow

Got my two days of meal prep with me – no excuses!

Off to London we go

[Rich Ellis]

Yep, either variation can work, just be cognisant of what you have in the sessions, and what you have around the sessions (eg, is it a good decision to hinge in pull day, if you are lower back loading with a squat variation the following day?)

That said, I think we can sometimes be a bit too cautious about load exposure, so understanding where you are in your development will be an important consideration. Something that might be cataclysmic for one person’s progress, might be beneficial to someone else’s depending on where they are at in development terms

[Rich Ellis]

Yesterday was pull day, which was pretty good in the end

Low pulley upper back row
Chest supported upper back row
Stirrup lat Pulldown
SA Low Row
Smith shrugs
Smith rows

High cable curl
Low cable curl
Standing calf

Today was a rest day, and tomorrow will be also, I’m then back in for leg day which I’m already looking forward to 🙌🏻

Food prep done for two days as I’m travelling with work, then last meal to come and bedtime

[Rich Ellis]

Hi mate

I’m with Louis here, you don’t need to over complicate things , and you haven’t

I totally empathise with second guessing decisions, but you need to consistently progress, and that means tht you need to consistently do the same thing

Set your sessions up, ask for a critique if it gives you comfort, and then go after it mate. No more overthinking, just get the work done session after session

[Rich Ellis]

Good push day today

Learned a few lessons along the way. Was hoping to implement rest pause sets on some of my movements but it’s not as simple as I’d hoped on the presses due to needing blocks for my start position. It’s workable, but less than ideal

Cable Y’s
IS press
Kneeling cable laterals
X-over
Inc machine press
Flat machine press
Dips
Cable Tri ext
Cable OH Tri ext
Standing calf

Just on PWO meal, then back for meal prep and last feed before bed

Pull session tomorrow

[Rich Ellis]

What about a modified supine rack chin to bias the upper back?