[Rich Ellis]

Rest day today guys and another tomorrow due to work commitments

I’ll then be into my first lower session in the new sessions and looking forward to creating some hurt ?

Food prep done for tomorrow, one meal left tonight and then bed

[Rich Ellis]

Hi mate

I think it depends what your priority is…

[Rich Ellis]

Good first “upper” session ahead of two days off.

Cuff rear delt
Cuff laterals
Rope extensions
Guillotine French press
Floor skull crusher
Overhand Pulldown
Overhand chest supported machine row
Supinated DB curl

Good session, got on well with all the movements.

Looking forward to the first lower session which will be higher rep focussed for a while now

Food all prepped for work tomorrow, one meal left this evening

[Rich Ellis]

I think they pose the biggest value for those that don’t have the mobility to safely conventional pull hard (and that’s actually quite a lot of people!)

As Hilly says, that doesn’t make it an excuse to make it a 3” ROM!

I would add though, that if you don’t have the discipline to place the bar down with control (literally no one thinks it’s cool for people to slam the bar on the rails), be respectful of the kit and do a block pull instead (yes, there’s a difference, but if you’re going to bend all the bars in the gym doing rack pulls, do a block pull instead)

[Rich Ellis]

Good session wrapped up this afternoon.

One meal left this evening, and one more day off work tomorrow before the Easter break is over.

Shifting to the next phase of this block now, which will be back to an upper/lower style. Staring with “safe” movements before shifting into the big ones once I’m well conditioned.

[Rich Ellis]

Hi mate

Should we assume that quads are a very strong point for you, and that delts are a particular weakness?

Do you intend to rest again after the posterior session?

What will be programmed in posterior and upper?

In short, more info required please mate

[Rich Ellis]

Rest day today guys which falls nicely with some heavy work coming tomorrow

I’ve got one meal left this evening, no work tomorrow so will prep meals as I need them rather than doing that today.

Bit of down time this evening, I’m very tired today so am appreciating the rest

[Rich Ellis]

Totally agree with Clare mate, I think in practice this will seem a lot more simple to you as you become familiar with the movements and the loads you manage for each. You’ll be surprised how instinctive it is to know what extra room you have in reps of load.

[Rich Ellis]

Back and bis

Good session today, everything progressed and big emphasis on my shoulder health.

Cable rear delt (cuff)
Mid neutral Pulldown
Overhand Pulldown
Chest supported overhand row
Rope hammer curl
High cable curl
Supinated DB curl

On with a mass meat cook right now, then some feeds.

[Rich Ellis]

How do you think you’d set up a posterior / anterior split?

Have a go and ask for critique mate

[Rich Ellis]

Leg day today.

Single leg curl
Split stance leg press
Banded horizontal leg press
Leg extensions
Rear kick
45deg leg press

Trying to start getting my hips strong again, so starting out with a different foot placement on the 45deg

I’ve got a back and bi session tomorrow, but no lower back loading.

One meal later on still to go, but a bit of a rest now

[Rich Ellis]

Hi mate

If you are going through periods where you are inconsistent with your adherence, I personally would opt for a more grouped type split.

If you don’t like upper/lower, I’d consider PPL.

An extra day off here and there doesn’t have the same negative impact as everything is being hit more frequently in this style

Just my view mate

[Rich Ellis]

Nice push session this evening, with still very minimal shoulder stress

Extended pressing warm up, followed by

Cable laterals
X-over press

Rope pushdown
Floor barbell skull crusher
JM Press to chin

Pressing prep

One meal left this evening, but a short bit of relax tike before that

[Rich Ellis]

Hi mate

To strip this back to your initial question, it sounds like the muscle soreness wasn’t inhibitive to performance come leg day.

I personally would look to see if there are other areas of your recovery that can be further optimised. Peri WO nutrition, nutrition in general, sleep, activity are good places to start.

If there’s room for improvement there, I’d look to address those and keep your sessions moving as they were.

[Rich Ellis]

Rested today, with a push session in for tomorrow

Meals and supps prepped, one meal left still for this evening and then bed.