[Rich Ellis]

Hi Chris,

Please clarify for us. You’ve dropped from 4,200 to 2,800 in one drop? Or gradually over a number of weeks as required to continue loss?

As an immediate fix, I’d be shifting my PWO meal sooner.

[Rich Ellis]

Great job mate, I do mine more like you do also (I’m happy to be grouped with Corinne ?)

[Rich Ellis]

Really nice evening down at Perform X, looking forward to the event tomorrow

Rest day today, well prepped with my meals on hand for the travel

Quads and calves tomorrow when I get back, so now time to hit the sack

[Rich Ellis]

Rest day today guys, and same again tomorrow due to work commitments

Heading down to London but will be back up Friday for my quad session

Travelling means extra meals to prep. All done, and time for sleep

[Rich Ellis]

Hi mate

I really like Hilly’s point here. You can’t just indefinitely pile more volume in to “maximise” mechanical tension.

If you increase to a point that you can’t recover from, you’re not going to be optimising progress.

[Rich Ellis]

Hi mate

How do you interpret “powerbuilding”? What are you hoping to take from the programme?

[Rich Ellis]

Push session this evening. This will now be the session for the next 10/12 weeks or so.

Cable laterals
X-over press
CG pushdown
Rolling DB extensions
JM/French press hybrid
CG bar push-ups

I’ve got two rest days now due to work commitments, then it will be quads and calves.

Just cracking on with food prep, one more feed, and then it’s sleep

[Rich Ellis]

There’s obviously a distinct lack of information here, but ultimately, it doesn’t really matter where your deadlift is right now, it’s just your objective to progress it.

Adopt a similar approach to progressing other lifts. When you stall, substitute in a movement that will complement your progression when you get back round to the conventional pull.

As for a comparison with your squat, there will be a huge amount of individuality there. I’m not suggesting I’m any kind of barometer for progress, but when I was lifting well, my squat was way ahead of my deadlift. Ultimately, you’re looking to progress your physique. Progressing your lifts consistently will be a great tool in making that happen.

[Rich Ellis]

Rested up today, I have a push session tomorrow

I’ve got my food and supps prepped, last meal is sunk, tike for bed.

One episode of Drive to Survive left …. That’s tomorrow’s viewing

[Rich Ellis]

Agree with the guys, at this quantity, a HBCD would be ideal.

Fructose can be really helpful to balance your gut when the numbers climb, but 20-30g should be no issue

I would also stress that I would not be having anything rich in Vit C near my workouts where hypertrophy is a focus

[Rich Ellis]

I’m with the guys here. Quick measure will sort that for you mate.

[Rich Ellis]

Hams and Calves today (no idea why I wrote hams and bi’s!)

Standing SL curl
Prone curl
Rear kick
Hammy hypers

Seated calf
Toe press

Resting tomorrow, then back in Tuesday.

I’m just on food prep now, then a couple of feeds and another couple of episodes of Drive to Survive, then bed.

[Rich Ellis]

I suppose that depends how much you’re looking to increase volume by per week.

I’d probably be mindful of how you implement that, and how many streams of progression you attempt to make week to week…

[Rich Ellis]

Worked through my push session today, which is still very much focussed around “do no harm” to my troublesome shoulders

Seated calf
Standing SL calf

Rear delt (yes, that’s not push!)
Cuff laterals

X-over press
Narrow grip push ups

Close grip pushdowns
Floor JM press

Happy with this, but it will be tweaked again before I jump balls in on a final set up

Hams and bi’s tomorrow, bedtime now.

[Rich Ellis]

I’m with Bish, my best leg training days were Otomix Stingray clad!