[Rich Ellis]

Rest day today after two big sessions over the weekend

In for a full leg session tomorrow which I’m well rested for

Meal prep is done, one feed left tonight and then sleep

[Rich Ellis]

Hi mate,

I think this is a really tough question to answer as essentially we can’t know.

You have noted that you feel well recovered, and that you are progressing your lifts consistently – you’re a smart lad, you understand the systems, and you know that these are good reasons to continue with what you are doing.

I’d be interested to understand how you would set your four days up?

I think sometimes when we see people improve from adding a rest day, it is because they aren’t sufficiently recovering on a five or six day run.

This is quite often (from what I’ve seen) when people get stronger over time yet don’t note the impact this has.

I think (if we heard the same anecdote) it was on RBP and they were referencing Luke’s progress dropping from 6 to 4 days. In that instance, I’m not surprised in the slightest as Luke was brutally strong, and running at that kind of output six days is unlikely to be recoverable.

I’m not sure if I’m being helpful, or just saying stuff you already know, but it’s interesting to talk it out.

[Rich Ellis]

Excellent pull session today

Low pulley upper back row
RDL
Dead stop rack rows
Machine low row
SA chest supported lat row
Upper back focussed Pulldown
Supinated stirrup pulldown

Very very happy with the session and feel like I now have everything lined up to progress sessions nicely and maybe get big and strong 😍

One more feed tonight, just finished my food prep

Oh, and the first UFC card in as long as I can remember that I’ve looked at and thought “well I’m not bothering with that”. Shame.

[Rich Ellis]

Agreed, I use this primarily for gut health

[Rich Ellis]

I think I’m inclined to agree with TA here. Your upper session isn’t packed with highly taxing movements.

Clearly you are feeling as though recovery is compromised, so I’m not telling you it isn’t, but it might not be training that’s the issue.

How is your sleep? Have you become significantly more active in the day? Are you in a calorie surplus? Are you getting sufficient protein? Are you getting sufficient micronutrients?

[Rich Ellis]

Loved todays session!!

Sole new kit to ply with in the gym, and my shoulders were happy, which is the best news!!

I hoped I’d have enough options to let me start running push sessions as a whole again, and I think I have

Standing calf
Cable “Y’s”
IS Press
Cable Laterals
Hammer Strength Shoulder Press
Hammer Strength Decline Press
X-Over
Narrow Grip Machine Press
Dips

Very happy, and very excited to progress these on.

Trying out the “pull” components tomorrow , one feed left and a good sleep

[Rich Ellis]

It sounds like it works well for you mate, so try it and see if it works consistently well for you

Remember to leave yourself enough time when you wake to hydrate well before you train in the morning

Let us know how you get on

[Rich Ellis]

Hi mate,

Help us with some context.

What’s your daily carb total? Do you consume an intra? What time do you train?

Do you consume protein with this meal?

[Rich Ellis]

Totally agree with Clare and Hilly here. This is just about moving your meal times around, and if necessary, reducing the number of meals you eat, but making some/all of them slightly larger

Don’t over complicate it mate

[Rich Ellis]

“Trial” leg session today on some of the new pieces

All in all a big fan.

I’ll get the final bits of sorting done and then share the sessions.

Rest day tomorrow and then trying some of the upper pieces on Saturday

Just finishing food prep and having my last meal before a good sleep

[Rich Ellis]

Hi mate,

I like upper back row movements (which we can kind of group this into), but as a part of a solution

As the group I’ve said, to work the rear delts directly, there are other options, but I personally would choose an upper back row and bias the set-up to your rear Delts, AND an isolation movement.

[Rich Ellis]

Rested up today.

Super excited to get in and try some of the new leg machines tomorrow. Hoping they are kind in my knees!!

Food prep all done, last meal in the oven, then it’s sleeps

[Rich Ellis]

I’m with Louis, 90% of the time I eat oats, it’s raw

Either as Louis said, or blended to fine oats and drank if I’m in a rush

No issues for me either

[Rich Ellis]

Upper day in the other gym.

Good session, but hard to compare it to anything.

All of the new kit getting loaded at the moment, and a rest day tomorrow, so I think it’s the last one up in the other gym

Very excited to get my new rotation sorted, and desperately hoping the new kit is kind on knees and shoulders 🙌🏻

[Rich Ellis]

Hi mate

Cream of Rice is a great alternative, and I often drink it as a shake which is easy for appetite and settles very quickly