[Rich Ellis]

Totally agree with Jord mate, doing three really big sessions on the bounce when you’re truly going after it is going to take its toll.

Get that extra rest day programmed in, and enjoy the added energy and progress in the gym!

[Rich Ellis]

Very good upper session this evening

Loaded my back movements and clustered my push movements. Set up went

Low pulley upper back row
Neutral grip Pulldown
Chest supported machine row

X-over press
Single arm overhead machine press
Deficit push-ups

Just on with food prep now and my last meal, then it’s time for sleeps

Legs tomorrow ?

[Rich Ellis]

I’d also add a corner bar row to that.

Get a daisy chain so you can work with a RoM that isn’t limited by plate diameter

[Rich Ellis]

It was a rest day today and I was glad of it.

I’ve done all of my food prep for tomorrow, and supps are ready for my upper session tomorrow evening.

Sad state of affairs when being a Utd fan means relying on City, but thank goodness that got taken care of!

[Rich Ellis]

I’m with Clare, I also run an AM and PM dose.

[Rich Ellis]

Arm day!

All the bicep work was clustered, my Tri work was straight sets as it acts as a GPP for them before I start pressing.

Rope hammer curls
Straight bar high cable curl
Supinated curl

Underhand cable ext
Fig 8 ext
Floor French press

Two meals left this evening then a rest day tomorrow

[Rich Ellis]

I totally agree with Meg, if you’re not competing, the trends of how you spend your time are what will get you your lifestyle goals.

I really wouldn’t let the possibility of a holiday derail setting out to do something that doesn’t have a definite end point.

Plan and execute a programme focussed around your desired goal, if something you really want to do comes up part way through, go and do it, don’t see it as a challenge to undo all of your effort, but enjoy it, then get back on track.

If you had 4 week long holidays a year, and the other 48 weeks are spent focussed around your training lifestyle goals, you’re very likely to make excellent progress

[Rich Ellis]

thank you both guys

Rich, I think you’re right as I have been doing the barbell SLDL for much longer than the trap-bar variation. I’ve recently bought some micro-plates to go with smaller increments, and if it keeps stalling I’ll switch it out like you suggest. thanks again for the help cheers

Sounds a good plan mate.

[Rich Ellis]

Lower day

Standing leg curl
45deg leg press
45deg leg press (alt stance)
SLDL (pause at knee)
Standing calf
Seated calf

Really enjoyable session, just on with last meal and then it’s bed

[Rich Ellis]

Agree with Oscar whole heartedly here mate.

You’ll often see massive attention given to pressing plane, and then have elbow path and RoM almost completely ignored, which have huge room for influence on a DB press.

Concentrate on a movement that you can perform consistently and progress on, then switch out once you eek every bit of progress you can from it.

[Rich Ellis]

I like it too mate.

Some lifts will stall at different rates to others. I’d hazard a guess that you had less “learning” to do on a BB SLDL so topped out sooner.

Reset the rep range, try adding a pause, add a band, or switch out for DB variation for a bit.

Alternatively, you could move that to an RDL.

[Rich Ellis]

Really nice upper session today

Cable rear delt (clusters)
Cable laterals (straight sets)
JM press (straight sets)
OH Pulldown – paused (clusters)
Low pulley row (straight sets)

Just on with food prep now and tonight’s last meal.

Heavy bits tomorrow ??

[Rich Ellis]

Hi mate, I personally would pay the extra for a good Supp here if it’s something you struggle with

It will literally be saving you a tonne of money that you ware wasting on poorly digested food

[Rich Ellis]

Just to be disruptive, and it doesn’t mean I’m right, I’m personally way less comfortable with rounding in the lumbar spine than I am the upper thoracic.

[Rich Ellis]

Rest day today before going back in for some upper work tomorrow

Food and supps are prepped, one more meal left this evening and then an early night.