[Rich Ellis]

High rep leg day. Gross.

Standing SL curl
Prone curl
Rear kick
Leg ext
Banded split stance press
Banded quad press
Seated calf

Really good session. Just dropped the loading back a touch to make sure everything was north of 15s. It’s kinder on my knees which I need at this point. They’re behaving, but I don’t need to antagonise them

I should have a push session tomorrow but I’m away working so will have an extra rest day. I’m on with it as it’s extra rest for my shoulders, which at the moment is a priority

Alllllllll prepped and fed. Now sleep

[Rich Ellis]

Well it’s probably too late now anyway given it’s in transit

Fortunately I’m very much with the guys I’m assuming you will like it, but even if you don’t, you can be happy in knowing you’ve got a premium protein source doing the business for you

[Rich Ellis]

Hi mate, I hate to be boring, but it’s hard to know what’s too much volume for anyone without knowing more about their life circumstances

At a glance, I would suggest it’s unlikely to be too high, but for all I know you could work 14 hour days, have 9 month old twins, a puppy, and insomnia.

I’m clearly being extreme, but you get the point

[Rich Ellis]

Rested up today guys. Lots of food prep done and supps all sorted or tomorrow’s high rep leg session

Very much enjoyed UFC 275, was not expecting some of that!

One meal left tonight and an early sleep for me

[Rich Ellis]

Hi mate

I actually like Clare’s input, and would recommend very similar.

If you do opt to just roll with your upper / lower split., maybe move away from seeing training happening in 7 day windows and just roll with alternating on the days that you choose to train on.

[Rich Ellis]

Good session today. First of my next phase.

Got my PREpare Pro on the go, which I absolutely love as a pre.

Also rocked some of the new clothing. I know it sold out quick but there are still bits left.

Just on with my penultimate meal now, rest day tomorrow and then a high rep go at legs on Monday

[Rich Ellis]

Hi mate

It’s definitely not silly, you’ve identified a very real problem with extended periods of weight gain.

You will notice that most of the gang on here will actively assess where they are, and at a point where BF looks to be getting too high (whatever that is deemed to be by the individual/coach) there will be a reaction. This might quite often be a tidy up phase to get things back in check

Have a run through some of the logs to find examples of how this is executed.

Hope that’s a helpful start point.

[Rich Ellis]

Extra rest day today guys which was planned as I transition into the next iteration of my programme

One meal left to go, and then sleep

[Rich Ellis]

I think the answer is “do whatever works for you to maximise the work sets whilst minimising injury risk”

The stronger you are, the more warm up sets you’ll likely need to do. If for example you’re benching over 200kg, you’ll probably be moving a chunk of weight on a tricep extension, so probably don’t want to disregard tht

[Rich Ellis]

Upper today, and it was another good one

Session went

Rear delt cable
Cuff laterals
JM Press
OH Pulldown
Low pulley row

I’m swapping low pulley row out now, I’ve exhausted possibilities to progress load.

Just on with food prep and last meal, then it’s tike for sleep.

I’m having an extra rest day tomorrow, so will pick up some heavy bits on Saturday

[Rich Ellis]

Agree, I spent way too long ignoring what started as niggles and turned into serious issues

That said, you can try different grip widths, and also experiment with how acute the angle at your elbow is at the bottom of a dip

The more you lean forward, as a general rule, the more chest you will engage, but the less stress on the elbow.

See how you get on

A dip machine might also be a good option as you can graduate the load and be very precise with RoM/line

[Rich Ellis]

Rest day today guys.

Just finished off meal and Supp prep for tomorrow,

Upper session tomorrow, just about to have my last meal and then get to bed

[Rich Ellis]

I’m with Haider on this one mate

[Rich Ellis]

Full house from me mate, totally in line with the gang

[Rich Ellis]

Legs today.

The horizontal leg press was out of order which was very sad as that ruined my pressing options for today.

The rest of the session went well though, and I was happy in my new TBJP OS Black Horizontal tee (plug for the sale on the 10th at 18:00).

Just done my food prep and waiting for my last meal.

Rest day tomorrow which I’m looking forward to, then I’m back in for upper on Thursday