[Rich Ellis]

Totally agree with Oscar mate.

Please make the most of the education section. It’s SUCH a valuable resource

[Rich Ellis]

Rest day today.

Ive been tired, so the day was well timed!

Got all my food prep for tomorrow done, I’ve got one meal left tonight and then early bed

Lower session tomorrow evening. I’ll be ready

[Rich Ellis]

Hi mate,

They’ve a versatile tool, and training in a hole set up will offer a practical solution to movement variation, especially so when you add in banded variations as you’ve suggested

For me this will be a case of trialling the set ups until you find one that feels right for your objective.

[Rich Ellis]

Another upper day dusted

Vertical Scap retractions
Corner bar row
Dual DB row
Low pulley upper back stirrup row
X-over tricep ext
Pushdowns

Mandatory conditioning

Curl
Lateral raise
Calf
Ab

I’ve got one meal left this evening. Then it’s sleep.

Rest day tomorrow, which I’m going to enjoy!

[Rich Ellis]

Hi mate

If you’re working legitimately hard in your sets, then it’s likely enough if you’re recovering well

Do you have a hip hinge on your pull session? Standing and prone leg curl are very similar movements, if you don’t have a hinge on pull day, I’d like to see one in here in place of one of the curls

[Rich Ellis]

Lower focussed session today

Long stride sled pushes
RDL
Step up
Split stance leg press
45deg leg press

Then the mandatory conditioning

Lateral raise
Curl
Calf
Ab

Just got my last meal in, and looking forward to a longer sleep tonight

[Rich Ellis]

What Sas said!! This will not be the limiting factor for your development. Just work hard

Tht said, I also agree with Phoebe, I think most of us rotate them out

[Rich Ellis]

Back to upper today, and another really good session. Right getting into this strength focussed stuff – like I’ve never been away…. Apart from the fact I’m weak as p**s 😂

Preparatory movements were IS Press and x-over press

Then moved onto primary press which was decline smith

Primary assistance movements were Smith JM and standing Smith OHP

Secondary assistance movements were overhand upper back focussed Pulldown and May grip lat focussed Pulldown

Then mandatory conditioning work which features every session. One curl movement, one lateral raise movement, one calf movement, and one ab movement

Just having my last meal and then straight to bed

Lower focussed session tomorrow

[Rich Ellis]

Totally agree with the gang, great choice if it sits well with you.

Perhaps unsurprisingly, I use the full fat version more than the 0% as it helps tick a calorie box for me as well.

[Rich Ellis]

Rest day today ahead of upper session tomorrow

Just finished food prep, on with cooking my last meal and then bed

[Rich Ellis]

Hi mate,

Consider lunges and split squats as options also.

I actually think unless you’re really strong, this is absolutely fine to run.

I think people can get too caught up and miss out on a tonne of work capacity/conditioning work.

If you can recover, go after it.

[Rich Ellis]

Leg day today

Watt bike sprints to warm up my knees

– Step ups
– Banded quad press
– Banded sumo leg press
– Ham hypers
– DB lateral raises
– DB curl
– Plank
– Toe press

Resting again tomorrow, food prep done, one meal left tonight

[Rich Ellis]

I think as long as you are aware what this movement is training, it’s fine, as the rest of your programme can balance any areas that require attention with focussed movement selections

[Rich Ellis]

Rested up today after yesterdays big session.

Legs on the cards for tomorrow. Food prep is sorted, I’ve got one meal left tonight

Hope everyone has enjoyed the BH weekend

[Rich Ellis]

The split looks sensible relative to your areas of required progress mate

How long have you been doing that split? Have you progressed during that time to close the gap between strong and weaker areas of your physique?