[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 ??

[Rich Ellis]

Another rest day today, looking forward to getting back to it tomorrow

Definitely needed the extra day, it’s been coming and I’m pleased to have had the recharge time

Back home tomorrow after being away with work. Looking forward to my “normal”

[Rich Ellis]

Hi mate

Is there opportunity to shift your sleeping hours so you go to bed earlier and wake up earlier?

If not, I think Clare has given a great response

[Rich Ellis]

Rest day today guys and really pleased to have two on the bounce.

Busy day of work but couple of nights away working. Some good food so far so I’ll be well fuelled

About to hit the sack and get a good sleep in

[Rich Ellis]

Hi mate

Great start point. I’d be spending some time working on adding some more muscle.

Don’t rush mate, enjoy the process, you’re doing great

[Rich Ellis]

Good session this evening, ran through at a good pace and felt really good on the movements.

I’m now having an extra rest day, so two on the bounce off which I’m looking forward to as I’m feeling the heavier sessions.

Food all prepped, meals all eaten. Time for bed!

[Rich Ellis]

I’m definitely with Oscar here mate.

Great opportunity to have one in each rotation and maximise both lifts.

[Rich Ellis]

I feel very stupid – what is a BOW?

[Rich Ellis]

Rest day today guys.

Other than work, I’ve not had chance to do much.

Just finished food prep and getting ready to cook my last meal

30mins chill time first , then food and bed

[Rich Ellis]

Joe Bennet has some really good reflections on this on his IG page. I’ve just had a look and it was 26th July so you’ll have to scroll back a bit, but worth it.

[Rich Ellis]

Heavy back and clusters for chest

Chest supported upper back row

Barbell row

Neutral grip Pulldown

Cable crossover

Guillotine press

Just on food prep. Rest day tomorrow and an busy week.

I’ll be taking an extra rest day this coming week and the following week. Definitely starting to struggle to be recovered for each session

It’s been an incredibly busy time with work and training hasn’t been the priority I would have liked, but I’ve held BW without issue and will soon be ready to go after it full bore

[Rich Ellis]

Hi mate

What’s the reason for adding it in? What are you hoping it adds?

[Rich Ellis]

Arms delts and calves today

Loaded work across delts and tris

Cable laterals
Wide smith upright row

Rope extensions
Barbell French press

Then cluster work on calves and bis

Standing calf raise
Seated calf raise

Cable curl
Vertical preacher curls

Good session, no discomfort other than the good kind!

One more meal to go in a bit and it’s ready for some heavy rowing tomorrow

[Rich Ellis]

Hi mate

If you’re forced to train at home, I’d suggest you don’t need to worry about this as you don’t really have an option so you make the best of the situation

[Rich Ellis]

Leg dayyyyyyy

Adductor still being a bit niggly so went exclusively ham focussed

Standing leg curl
RDL
GHR
GH Hypers

Good session. I’ve nailed my RDL set up so I’m happy. Just need to get some big boy weights on the bar now

I’ve got delts calves and arms tomorrow

On my way for my last feed as I type!