[Rich Ellis]

10000000% PPL R UL R

By far the most sensible way to set this up mate.

[Rich Ellis]

Rest day today

Been a super busy week but happy with how it’s gone in the gym

Definitely feeling the bodyweight when I’m moving around. 4 weeks to stay on it, then some relief

Beef mince meal next, then sleep

Legs tomorrow

[Rich Ellis]

Morning update is no bruising or swelling but unfortunately there’s currently no pain-free range of motion in the hamstring whatsoever. I’ve been keeping blood flowing by walking where I can and gonna get it checked out soon. Again thank all of you for the advice, it really helped! 😀

Where are you at with this now mate?

[Rich Ellis]

Very happy with tonight’s pull session. Really feeling like I’m getting beyond the inhibition now and lifting with some freedom

Session went

Cable pullover
Nautilus pulldown
Neutral grip cable pulldown
Straight bar low pulley row
Chest supported row
Machine rear delt
Standing DB curl

Just getting my beef mince meal, then sleep

Resting tomorrow before a big couple of sessions over the weekend, and of course, an extra day of chill with BH Monday

[Rich Ellis]

Where did you get to with this Ben? Have you pulled their right sweeteners and seen a positive impact?

[Rich Ellis]

Very good push session tonight!

Body behaved very well, which meant weights could go up

Session went like this

Calf press
Pushdown
Overhead cable extension
Neutral flat chest press
Neutral incline chest press
Machine shoulder press
Machine laterals

Just getting my evening supps and final meal in, then sleep time

Pull tomorrow

[Rich Ellis]

Hi mate

For me, the good news here is that whilst you’re on shifts, it’s consistent week to week, and not really extreme hours – rather than a rolling rota, so you’ve got opportunity to put in place the structure that works best for you, and then stick with it.

You know where you’re at your best, and where you’re not, so you can build your schedule around that.

[Rich Ellis]

Decent leg session today – this session is now less knee taxing, with all of tht work moving to the weekend session where I will gym hop

That means today’s session went

Adductor

Hip Thrust

Hype

Seated Ham

Prone Ham

Leg Extension

Hip Press

Bicep (machine preacher)

Just getting last meal

Sorted, then sleep. Push tomorrow

[Rich Ellis]

Where did you get to with this mate? Have you seen any progress and/or managed to get a definitive diagnosis?

[Rich Ellis]

Rest day today, but the new clothing has landed !

Been a pretty good day, busy but productive

Just preparing my last meal and then I’ll be getting an early night. Lower tomorrow

[Rich Ellis]

Hi mate

Depends what your meals are. If they are rich in complete proteins, following your dinner with EAA is probably unnecessary

Similarly, pre bed might not be the best choice, I’d opt for a much slower releasing, complete protein.

The glutamine will be a really good addition for your gut health, I don’t see a need to change that.

[Rich Ellis]

Thanks for the feedback, really appreciate it.

I’ll start with minimum effective volume, focus on execution and progression on the main pressing movements, and keep chest first in the sessions. I’ll run it for a few weeks and update.

Keep us posted mate

[Rich Ellis]

Decent upper today. Worked well on everything, body was pretty well behaved, mind didt get too much in the way either

Resting now tomorrow and then back to lower on Tuesday

Just getting my last meal and then it’s sleep time

Remember the new clothing drop is LIVE, it won’t last long, so get it got!

[Rich Ellis]

If chest is going to be a focus, firstly assess your form on the movements you’re doing and put them first in your sessions so you’re hitting the set fresh and then after a while you’ll know if it was just down to poor form or programming as to why it hasn’t grown.

If you throw in more volume and you’re doing 3, 4, 5+ sets EOD you’ll run into a wall with it and this will also impact your sessions in general. For now, 1 intense and accurate set per exercise and take it from there.

Squats: if it was a one off and you normally don’t regress a lift then look at external factors that may negatively influence training. Were you stressed that day or the night before, sleep ok? any digestion troubles etc etc so I’d not worry yet, see how your next one goes. Having said all that, I’d prefer a chest supported upper back row if possible.

Rest looks good. The only thing I’d alter (which is specific to me) is I wouldn’t have as many pressing sets. Just preference. Give this a few weeks and let us know how you’re getting on with it.

Hi mate

To this point specifically “Do you think focusing more on execution and progressing the main pressing movements would be enough?” this should absolutely be your start point. If a need presents itself beyond this, it can be added, but minimum effective volume to start.

[Rich Ellis]

Lower session today.

I was really pleased with all the isolation bits, but the pressing was no good at all.

I tried some wedged heels and knee sleeves. They made it worse not better, so that was my last effort at not having to move gyms. That’s now got to happen for my second leg day.

Waiting for Corinne’s fight to come on – having my last meal as I wait.

Sleep time soon, then upper tomorrow