[Rich Ellis]

Back day today gang which was really good

Low pulley upper back row
Dead stop barbell row
Scap Pulldown
Neutral grip Pulldown
Upper back Pulldown

Just sorting food prep and last meal, then sleep ahead of quad bias legs tomorrow

[Rich Ellis]

Hi mate

Can you help us understand why tuna specifically?

[Rich Ellis]

Haha, we love Jord’s directness!

I agree with him. I think some people enjoy starting with the eccentric, so persevere with the walk out, but you have more controlled set up with a conventional pull to start

[Rich Ellis]

Unsurprisingly I agree with the gang

If you smash yourself to a point of heavy DOMS, you have to recover from that before you can start adapting

Don’t see this as your new set up being less effective, as the team have said, you’re set up to progress from here

[Rich Ellis]

Rested today guys which was very welcome.

I’ve just sunk my last meal and now it’s bed.

I’ve got arms tomorrow afternoon which is always a nice change of pace session

Another cool UFC card tonight so looking forward to catching up on that tomorrow as well

[Rich Ellis]

Is it sore only on the side that popped?

Regardless, I’m with Jord, don’t do anything to unduly stress it like stretching, but if it allows you to move as normal keeping blood flow to it is a good idea

[Rich Ellis]

Hams and calves today

Standing SL curl
RDL
GHR
Standing calf raise
Seated calf raise

Decent session, I’m weaker than I’d like, but I need to start applying myself to get strong.

I’m on my last meal and then bed

I’m resting tomorrow and then arms on sunday

[Rich Ellis]

I’m with the gang. I’ve routinely done this without issue mate

[Rich Ellis]

Fun push session today, and my shoulders liked me for it, so that’s happy

I went

Cable laterals
Cross over press
Machine dips
Machine close grip press
DB laterals
Seated calf

Also checked my weight today, which was 141.6, a little higher than expected given I’m really not trying to push it

About to make my last meal and then it’s bed before posterior focussed legs

[Rich Ellis]

I agree with Bish mate. Adding extra volume is a tool you can use down the line when you need to. You’re clearly in a purple patch, so make the most of it.

All too often people are over keen to move onto “the next thing”

There will be periods where the progress does not come easy. Stay on task and embrace it mate

Great job

[Rich Ellis]

I’m with the gang here mate. These are not a like for like so shouldn’t be put against each other when you’re looking for programme rotations or complete programming solutions

[Rich Ellis]

Totally with Oscar and Kam here mate

Follow the execution cues to bias the movement, but don’t expect to take your chest out of it.

Feel is important, but you’ll do well to get from the bottom of a dip to the top without putting some work through your triceps…. They’re getting hit!

[Rich Ellis]

Rest day today folks which after starting the week with a back and a leg session, was very welcome!

Literally about to sink my last meal and then it’s bed

Push tomorrow, which I’m looking forward to

[Rich Ellis]

Really good leg session today

Prone leg curl
Banded quad press
Split stance 45deg press
45deg paused quad press
Ham focussed hypers
Seated calf

Really good session, managed to move everything up

Now on with food prep and one more meal before bed

[Rich Ellis]

I’m with the gang here mate

I think you should start conservatively and build up if you’re recovering incredibly well.

Focus on session quality, progression, and then recovering.