[Rich Ellis]

Upper day!

Enjoyed this one. Looking forward to progressing things now.

Low pulley upper back
Overhand Pulldown
Bench row
High cable curl
Underhand Tri ext
Deficit push-up
SA overhead machine press
Seated calf
Standing calf

Just on with food prep, last meal is in, then it’s bed before going at legs again tomorrow

[Rich Ellis]

Hi mate

I like Oscar’s set up, although I actually like to start push sessions with rear Delts. I don’t think it takes away from anything at all, and helps with good shoulder posture when pressing (for me anyway)

I’d lose the double drop set on the shoulder press for now, and concentrate on building your strength up for now.

[Rich Ellis]

Getting exceptionally good at dips will make your whole arm very complete . I have never seen someone that is able to dip 60 + kilos for 10 + reps have weak arms . When I was 17 I was already dipping 80kg for reps , I was utterly obsessed with them

Technically this is incorrect. You know me very well ?

[Rich Ellis]

Seems the BH confused the hell out of me ?

Today is in fact a rest day.

Just finishing up food prep and getting the last meal on, then it’s bed for me

[Rich Ellis]

Yep, agree with the gang, although 5s really would be the very very upper In my view, I prefer 3s for most things

[Rich Ellis]

Legs done and dusted.

Put my SBD sleeves back on today and felt the difference (after the struggle of getting them on!)

Banded split stance
Banded horizontal quad press
Rear kick
Prone ham
Standing SL ham
Hammy hypers
Leg ext

High rep everything, which I sadistically enjoyed.

Meal prepping and feeding now, getting ready for tomorrow’s upper session.

[Rich Ellis]

Hi mate,

Genuinely have had phenomenal results from Vital Support + Love Heart.

This combo legitimately makes a significant difference.

[Rich Ellis]

Agreed.

Run it to ground one way, then flip it and go again to eek everything out of the movements the other way mate.

[Rich Ellis]

Rested up today guys, and very much needed it.

Spent a good bit of time asleep on the sofa (although that could have been due to a very average UFC fight night!)

Food shopping done, one meal left which I’m about to cook, and then Bank Holiday leg day!

[Rich Ellis]

Hi mate

Consider strapping your small plates (1.25’s, 2.5’s, 5’s) securely to your DBs

[Rich Ellis]

Good session this afternoon.

Chest supported upper back row
Neutral Pulldown
Lateral raise
X-over press
Rope extensions
Guillotine French press
Rope hammer curls
SA cable curl

Two meals left this evening and a rest day tomorrow

Weight has stabilised, I probably need to make a bit of an effort to drop it down for a bit, but it’s holding with very little effort what so ever.

[Rich Ellis]

Some good points above around energy balance, recovery, and form standardisation.

Also consider proximity to failure if your sets, programming, and volume.

[Rich Ellis]

Another upper session ticked off. Numbers nicely up but not sure I’m 100% happy with this one. I’ll give it some thought and see where it might be tweaked.

Looking forward to getting my last meal in and getting to bed. Been a long week!

[Rich Ellis]

I’m with Jord, high rep them mate. I can’t do them fresh and loaded either, but at the end of a session and high Rep is good.

Additionally, and something Jord prescribed to me, is banding them. Give that a go and add plate weight gradually

[Rich Ellis]

Legs today.

Prone ham curl
Rear kick
Split stance leg press
Banded quad focussed leg press
Leg ext

Standing calf
Seated calf

Really good session. Working through those higher reps at the moment which are really kind on my knees, but a whole different world of misery ?

Upper tomorrow. Just on with food prep and then last meal and sleep