[Rich Ellis]

What is your interpretation of “band work” mate? Depending on what you are trying to achieve, and the band set-up to facilitate this, will determine the bands you need

[Rich Ellis]

Enter the Bish!! Contact Adam Bishop on here mate.

[Rich Ellis]

Push dayyyyyyyyy

Really happy with this as it’s typically as bad as it gets for me in terms of being restricted by discomfort

Only two sets across the whole session fell under 10 reps. Not exciting to me, but necessary for joint comfort

It went really well. I’ll see what happens as weight creeps over the weeks

Cuff laterals
Pec deck
V.High incline press
Guillotine machine press
Incline machine press
Decline machine press
Rolling rope Tri ext

Having to cram this week with gym being shut over the weekend, so on pull tomorrow

Done my meal prep with the exception of cooking my last meal this evening

Soon! Then bed

[Rich Ellis]

Additionally, you don’t want to just be “letting” that happen. You should have tension through the lower portion of your limb.

As simple as it sounds, “stop doing it”. Actively push outwards.

I’m not a massive fan of “spread the floor” for everyone and every style of squatting, but it will help you cue to not fold.

[Rich Ellis]

Second leg session and an absolute nob!

Knees were not letting me Smith squat so I just need to accept that’s a no go.

As a result, all movements will be bumped up to 4 work sets.

Not how I’d like to approach it, but I simply do not have the movements available to me to structure optimally

Calf raise
Adductor
Seated ham
Pivot leg press
RDL

Just finished off my food prep and have one meal left for the evening – then it’s bed

Push day tomorrow, let’s see if my shoulders are better behaved than my knees!

[Rich Ellis]

I agree with Pheboe, I’d look to put your training later in the day if it means you can feed around the session

[Rich Ellis]

Rested up today which was well timed. In for my second variation leg session tomorrow which I’m looking forward to

Hoping I’m going to be able to do a smith squat without my knees hating me – let’s see.

Just on with food prep now and then one more feed before bed

[Rich Ellis]

I personally prefer Clare’s approach

Not a massive fan of fractionals when it’s such a tiny percentage of the total load

[Rich Ellis]

Yep, Clare has nailed it

If anyone is doing them, it’s likely to acclimate to a new load rather than programming them as work sets

[Rich Ellis]

Calves, Delt top up, arms.

Toe press
Standing calf

Cable laterals
Seated DB laterals

Cable stirrup curl
Preacher curl
Incline DB curl

Overhand rope ext
Incline smith French press
Incline close grip press

Resting tomorrow, two feeds left this evening and still have meal prep to sort for tomorrow

[Rich Ellis]

Hi mate, any option to have a SA Pulldown? Or dual handle?

[Rich Ellis]

Hi mate,

No one is telling you what you HAVE to do. People are giving advice based on their experience, and collective experience of others.

Lots of people do train six days in a row. Not lots of people that train the way we do train six days in a row for any sustained period. It simply isn’t optimal.

If the most important thing to you is being in the gym when you want to be, and enjoying your sessions, crack on mate, no one is telling you you can’t.

Don’t though, think that it’s optimal for growing muscle tissue.

[Rich Ellis]

Leg dayyyyyyyy

Standing SL ham curl
Prone ham curl

Horizontal banded leg press
Banded split stance leg press
45deg leg press

Leg ext

3 sets of each. Knees were behaving very well today. Genuinely attribute a lot of this to Cure-Coming and Join-In. Highly recommend both.

3 meals left this evening, but of down time to look forward to as well

Back in tomorrow for arms, calves and delts top up

[Rich Ellis]

I agree that you can get away with higher frequency, but you need to be sensible with volume

Sas makes the good point that you need to monitor your recovery and progress.

If you’re starting with the high frequency, I’d minimise volume initially and titrate up as you learn what you can manage

[Rich Ellis]

Good to be back!!

The couple of rest days had me really refreshed and ready for today. Went in with a pull session

Three work sets of each, set one mid rep, set two loaded, set three high rep (will evolve into a rest pause over time)

Low pulley upper back row
Chest supported upper back row
Chest supported SA lat row
Overhand Pulldown
Neutral Pulldown
Vertical preacher curl

I will add a free row in here as fourth movement, but wanted to leave any lower back loading out this week

Food prep to do, one meal left to eat, then a good sleep before legs tomorrow ??