[Rich Ellis]

Hi mate

Definitely try to get this sorted.

Might be as simple as a cortisone injection under ultrasound to settle the bicep tendon down, or might require a sub-acromial decompression which is a relatively straightforward keyhole procedure

If it’s fixable, it’s worth the short time out to get it sorted mate

[Rich Ellis]

That depends where you’re trying to add thickness….

[Rich Ellis]

I’m with the team also. Obviously there will be a point at which you can no longer progress a lift, and you will need to think about making individual substitutions at that point, but you should have greater scope for progress than most given your age.

[Rich Ellis]

Hi mate,

What’s your rationale for this set up?

You’ve asked if it makes sense, and the answer will very much lie with your “why”?

[Rich Ellis]

Pull day today

All went well, everything moved in the right direction, but I’m going to start leaning back toward more free weight movements.

Just sorting my last meal and then a good sleep ahead of a push session tomorrow

[Rich Ellis]

Ace leg session today

Standing calf
Seated calf

Split stance banded leg press
Banded quad press
SL leg extension
SL horizontal leg press
45deg quad press
Prone leg curl

Sorted food prep and just waiting on my last meal before sleep time

Pull tomorrow

[Rich Ellis]

I’m with the crew here mate, don’t “save” it for anything, benefit from it year round!

[Rich Ellis]

Absolutely with the team here, opposite end of the day mate, no good reason to do it differently

[Rich Ellis]

Rest day today before legs tomorrow

Food prep is done and one meal left before bed

Got numbers to beat across the board tomorrow so ready to rock

[Rich Ellis]

I’m very similar to Louis in that my pre-WO meal just stays as is on a non-training day, but my intra and post come out.

[Rich Ellis]

Hi mate

It’s a good system, and as Oscar said, a lot of the foundational principles/philosophies underpin the way most of us (in this team) train

I think spending some time understanding the different iterations, as originally authored, is a worthwhile investment of time, and will help you make good decisions about how to approach your time using the set-up

[Rich Ellis]

Love this from Max. In too many cases, we see people over emphasising the “perfect” set up at the cost of intensity.

[Rich Ellis]

Pusssshhhhhhhhh

Cable Y’s
IS Press
Cable laterals
X-Over
Machine incline press
Machine shoulder press
Machine flat press
Cable tricep ext
Cable OH tricep ext

Really solid session today, have subbed the incline press in for the decline press and think it’s a better fit for me right now

Everything’s in a really good spot. Food prep is done. One meal to sink and then sleep

Resting up tomorrow and then in for legs on Thursday

[Rich Ellis]

Rack pulls can be quite different depending on the height that you work from

I lean towards Oscar’s thoughts, but in doing a SLDL you might not be able to work from the floor if mobility doesn’t allow, so it could be tht you SLDL out of a rack on low rails

[Rich Ellis]

Resting up today guys. Had legs and pull back to back over the weekend so grateful for the break today

Just sorted my meal prep for tomorrow and getting on with my penultimate meal.

Bit of rest and an early night before push tomorrow