[Rich Ellis]

Push today, and shoulders were a bit of a nob at first, but then settled

Seated calf

Paused decline bench
X-over
Deficit press-up
Flat machine press
Cable laterals

Couple of feeds still this evening and a bit of a quiet evening with the laptop ahead of a heavy back and hams session tomorrow

[Rich Ellis]

I would still encourage you not to be passive

Actively pulling your shoulderblades “back and down” is a good idea for pressing efficiency, and for opening the sun acromial space tht the bicep tendon passes through.

This active tightening of the posterior may solidify your shoulders

[Rich Ellis]

Totally agree with Nathan, you’ve stuck with this really well mate and it’s time now to shift.

Good explanation from Drew as well re initial strength gain on new movements.

Get set up and have another good crack at it mate

[Rich Ellis]

What has quickly become one of my favourites…. Quads and vertical lats!

Leg ext
Horizontal banded leg press
Split stance banded leg press
45deg leg press

Neutral Pulldown
Medium mag grip Pulldown

Knees are feeling happier and happier at the moment, numbers nicely up.

Just making last meal, then bed for a big sleep

[Rich Ellis]

They can be a good option mate but depending how you set them up will significantly shift the emphasis of the movement

You can skew it towards erectors, glutes, or hams, so this k about where it’s most appropriate to programme

Also consider Darren’s point, although the hypers will eliminate upper back/lat loading, which again, may be good or may be detrimental, depends what you need.

[Rich Ellis]

Calves, Delts, arms

Seated calf
Standing SL calf

Cable laterals

Cable curl

Rope overhead ext
Cable straight bar ext

Delts and bi’s were all rest pause sets to increase density of stimulating reps and fail points.

Tris were just straight sets as they (in my experience) fatigue wayyyyyy more dramatically than bi’s and medial delts

Food prep done, just in with last meal and then bed

Quads and vertical lats tomorrow ????

[Rich Ellis]

Hi mate

Can I just clarify, when you say “instability” and “shakiness”, do you mean your shoulders feel lax, or do you mean your body in general does not feel braced?

Clarification will be important to answer the question for you.

[Rich Ellis]

Rest dayyyyyyyyy

Really busy period at work just now so glad of the rest days to get myself recharged

Delts, arms and calves tomorrow which will be a good one

Just on food prep and then my last meal

[Rich Ellis]

Why don’t you do something like this if you feel you need the higher frequency on both your push and your pull

Just programme the movements smartly

Legs 1
Upper 1
Rest
Legs 2
Upper 2
Rest

Legs 1 can be heavy quads, higher rep hams
Upper 1 can be heavy pull, higher rep push

Legs 2 heavy hams, higher rep quads
Upper 2 heavy push, higher rep pull

[Rich Ellis]

Do you want to link us to a video or post a series of screengrabs mate

[Rich Ellis]

Yessssssss hams and back!!

Low pulley upper back
SLDL
Barbell row
DB row

Standing ham curl
Ham hypers

Really enjoyed the session, especially my SLDL set up

Rest day tomorrow which will be welcome, ahead of Delts arms calves on Thursday

Just on meal prep and final meal cooking, then bed

[Rich Ellis]

Hi mate

There are others better placed than me to comment here, but I’ll share my view

I think both of @Hilly points are important ones, I’d also add though that it may be influenced by what your daily totals look like

If you’re on 1,000g carbs a day, it’s a different prospect to you being on 200g carbs per day.

Hunger and compliance are also key, and often go hand in hand in my experience

[Rich Ellis]

It’s a rest day today for me team.

Shoulders feeling pretty good after yesterday which is happy.

Tomorrow I have horizontal back movements and hams

One meal left this evening and then bed as I have a very early start tomorrow

[Rich Ellis]

Hi John

Agree with Jord, movement familiarity will be the big one for sure

Also be really aware of your mobility capability. Not good movements to allow the weight to force you into positions your body doesn’t want to go into!

[Rich Ellis]

Really good push session today

Seated calf

Cable laterals
Cross-over

Deficit press-up
Narrow grip decline press
Swiss bar press

Definitely need to be careful not to rush this, I’m definitely in danger of blowing my shoulders out if I do, but one down, one good.

Rest day tomorrow, food prepped, one meal left, but now catching up on UFC