[Rich Ellis]

Rest day today guys.

Got a big leg session tomorrow which I’m well rested for. Just a couple of bits to tie up, then I’m on my last meal and getting to bed

[Rich Ellis]

Hi mate

Is there anything else that aggravates the hip?

If it’s as minor as a week without RDLs can let it settle, that’s a decent call, but I’d always be wary, for longevity’s sake, of ignoring something that’s causing you discomfort

Get yourself in to see a sports therapist mate

[Rich Ellis]

I would also agree with Oscar, but I would have a chest supported upper back row first in the order

[Rich Ellis]

Day one kicked off and happy happy.

Today was heavy back movements, cluster chest

Back

Chest supported upper back t-bar row
Corner bar row
Underhand assisted pull-up

Chest

Incline chest press
Neutral machine fly press

Loaded sets were two straight sets each. A set of 6 and a set of 9 were the targets.

The chest work was one, three part rest Ouse set, and one, three part 10% set.

I’m resting tomorrow and then on with session two on Thursday

Last meal is nearly ready, then bed

[Rich Ellis]

Absolutely with Bish. Don’t do them from the floor just because you want to do them from the floor. Work from a range tht you can maintain movement integrity in

[Rich Ellis]

Hi Yanni,

I personally put them second now, behind a chest supported upper back row.

[Rich Ellis]

Rest day done!

Looking forward to tomorrow. I’ve been really really poor of late at sticking to something consistently. Always second guessing myself and tweaking here or there

I’ve got a new plan laid out that is how I’ve seen my best results. Tomorrow it starts as I’m now in a position to have the intensity at a necessary level

Now food, then bed

[Rich Ellis]

Hi mate

I think Oscar’s point is valid.

You may struggle to recover from 3 big sessions on the bounce

On the rotation, I think it’s a good way to go provided you have enough good equipment at your disposal that you aren’t compromising your quality.

[Rich Ellis]

Push day.

Not disappointing, I was really hoping that I’d be able to low incline Swiss bar press, but it’s not happening

The rest of the session was really good, so just minor adjustments

Seated Calf

Cable pushdown
Low incline Swiss bar French press
Low incline Swiss bar press (NOPE)
Machine overhead press
DB lateral raises

Food prep done. One more meal left this evening.

Resting tomorrow, then back to pull on Tuesday.

For any UFC fans…. WHAT. A. CARD

[Rich Ellis]

Hi mate,

If you’ve run that style for a good block, I think now is a good time to switch things around and let your pressing be prioritised

Be sure to revisit your warm up given your are now starting “cold” on the heavy movement, but get some numbers rolling consistently and enjoy the progress mate

[Rich Ellis]

Leg day today and in all honesty, I’m not a happy bunny

I thought I had this session nailed with the exception of the belt squat, but definitely now need to revisit as my knees were screaming at me today

I’ve doubled up my Join-In and Cure-Coming, but a reassessment of the movements is required for a sustained push forwards

Bed now for me, push session tomorrow. Let’s see if me shoulders are happier than my knees ?

[Rich Ellis]

Hi mate

It depends what you want the end result to be.

If you’re using your training now to supplement performance rather than for aesthetic purposes, there are different approaches to take.

Essentially, as you would do with a physique, it’s crudely a gap analysis of your needs, and then programming accordingly

[Rich Ellis]

Calves and arms d&d

Standing SL calf raise
Seated calf raise

EZ Preacher curl
High cable curl

Underhand Tri cable ext
Rope extensions

Really good session this evening. I’ll never be excited about training arms, but this was a good one

By contrast, legs tomorrow, which is FAR more exciting ??

One meal left tonight, then a longer sleep

[Rich Ellis]

Hi mate

How about a stiff leg deadlift in rotation with the RDL, and then in rotation with the seated leg curl, either a DB leg curl as Clare suggests, or a GHR (this can be mocked up Eugene Teo style in a power rack if you don’t have a GHD)

[Rich Ellis]

Pull day today

Good session, enjoyed the movements. Left a couple out because of how tomorrow falls (calves and arms)

Standing calf (left out)

Upper back chest supported t-bar row
Barbell shrug
Barbell RDL
Assisted pull-up
Overhand Pulldown

Machine preacher (left out)

Good session, food prep done, looking forward to arms and calves tomorrow evening.

Off to cook my last feed, then bed