[Rich Ellis]

Yep, maverick bars with nut butter, whey and CoR, or ideally, as Clare suggested, just be prepared and get your meals made ahead of time

[Rich Ellis]

It’s an absolute shambles mate. Save your money, and to Jord’s point, maximise what you have.

[Rich Ellis]

Heavy back, cluster chest

Super happy with todays session, feel like I’m getting back to the old me

Chest supported upper back row
Barbell row
Neutral grip Pulldown

Cable crossover
Machine guillotine press

One more meal to sink tonight, and a big sleep. It’s been a hell of a week

[Rich Ellis]

Hi mate

“Micro” will be relative dependant on the lift, but essentially, eeking out the progression will be of benefit to longitudinal progress

For me I would look to use small progressions that can be more sustainable week to week

Aim to stay within your rep range, the lower end will be useful as the progressions come less easily

Thats great, cheers Rich. As always, I appreciate your feedback and will certainly take it on board.

[/quote]
Absolute pleasure mate

[Rich Ellis]

Hi mate

Definitely agree with the above advice in having this looked at. Being a hero rarely ends well.

That said, to answer the question, I personally think shrugs are best performed with a slight forward lean, pulling shoulders back and up. This may help

[Rich Ellis]

Hi mate

“Micro” will be relative dependant on the lift, but essentially, eeking out the progression will be of benefit to longitudinal progress

For me I would look to use small progressions that can be more sustainable week to week

Aim to stay within your rep range, the lower end will be useful as the progressions come less easily

[Rich Ellis]

Today was loaded delt and Tri movements, clusters for bis and calves

Cuff laterals
DB laterals

Rolling DB ext
Rope ext

Vertical EZ preacher
Cable curl

Toe press
Seated calf raise

Good session, shoulders behaved, numbers up. Ready for tomorrow

Food prep is done, last meal is in. Bit of food and then bed

[Rich Ellis]

Hi mate,

Depends how your meals are set up, but if you have an intra shake, you can be having your pre workout meal as much as 2hrs ahead of training.

Opt for something easily digestible, whatever that looks like for you

Most will opt for a lean cut of meat or fish with white rice, or maybe a cream of rice with whey – whatever digests smoothly for you

[Rich Ellis]

Hi mate

Agree with Clare, but to address your point directly, I would not expect to match reps when increasing load by as much as 5%. Dropping a couple of reps is wholly expected

[Rich Ellis]

Hi mate

Elite FTS have some neat band routines for pre-pressing

[Rich Ellis]

Hi mate

As Jord has eluded to, I’d spend this time educating yourself as to why you would make certain decisions about your programming

The education section is full of insightful, informative videos. Make the most of them, then use what you have learned to create a split, and then ask for feedback

[Rich Ellis]

Leg dayyyyyyyyy

Loaded ham movements and clusters for quads

Leg curl

RDL (I’ve tried DB, I’ve tried trap bar, I’ve today done barbell and that’s where I’m staying)

GHR

Leg ext

Banded quad stance horizontal leg press

Really good session, very happy, especially with the RDLs, and my knees behaved during the quad work so I’m happy

I’m just on with food prep and my last meal. Rest day tomorrow

[Rich Ellis]

Hi mate

With a standard set up, I personally like to go, adductor, ham isolation, press variation, squat variation, unilateral press/squat variation, quad isolation

[Rich Ellis]

Rest day today guys. I got home from work and was asleep in 3mins…. Very needed rest!

Food prep done, last meal in the oven, just picking up some emails

BIG drop is live, hope you all got what you wanted!

Hammy dominant legs for me tomorrow

[Rich Ellis]

I’d have said the same as Clare. Up the weight and work in a lower rep range for a bit, or switch the movement out mate and then come back to it in a few months