[Rich Ellis]

Hi mate

Obviously this depends how severe this is, but the lumbar musculature is going to carry a chunk of stress on a hip hinge.

If it’s not becoming a limiting factor, and it’s genuinely DOMS, I personally wouldn’t be overly concerned

[Rich Ellis]

Rest day today guys.

I’m on my pull session tomorrow , I’ve got my food and supps prepped so I’m ready to go

One more meal left this evening, then I’ll be getting to bed

[Rich Ellis]

I agree with Jord, some of this will be physical, some of it will be psychological preparedness for the set

Movements that have muscles which have already been worked will need less attention than those tht are untouched

Just remember, the aim of your warmup is to put you in the best possible position for your work sets , not to accumulate volume.

[Rich Ellis]

Push day done, and actually, it was a good day, shoulders played ball, let’s see if it stays that way….

Seated calf

Cable Pushdown
Incline Rolling DB Extensions
Incline DB Press
Narrow Grip Machine Press
Cuff Laterals

Just on with food prep for tomorrow, which is a rest day for me before I’m back to it on Thursday with a pull session

[Rich Ellis]

My personal opinion would be that you have room for growth across your physique mate, so a balanced, progressive programme at this point would be a good move

What does your training currently look like?

[Rich Ellis]

I was fortunate, I didn’t get any negative sides, so I just cracked on as normal

[Rich Ellis]

Rested up today gang and my legs are definitely feeling the novel movements added in!!

I’ve got my food sorted for tomorrow, and one meal left to go this evening

Push day tomorrow, which I’m genuinely really looking forward to, but also aware that it’s likely to be less enjoyable than I imagine it to be.

Let’s see if my shoulders let me do any pressing ?

[Rich Ellis]

I agree with Oscar mate, we are all different, so judge it by your own progress.

Stay aware of signs creeping in that you require a deload, but no need to add one if your body tells you otherwise

[Rich Ellis]

I agree with Sas.

I think if you’ve had a notable “tidy up”, this is a reset point. From here you aim to progress with the same excellent execution you have.

[Rich Ellis]

Leg day two!! First run through of the variation in the other gym. Session complete and numbers set

Prone leg curl
Leg extension
Banded hack
Belt squat
GHR

Really good session. Only minor tweak will need to be set up on belt squat. Really nice range , but annoyed my knees a touch.

Food prep is done, one meal left to sink, then it’s bed

I’ve got a rest day tomorrow, then push variation 2 on Tuesday to set the new numbers

[Rich Ellis]

I personally would at this point be taking this to a specialist medical clinic

Someone like Martin Speight at the Wharfdale clinic in Leeds, or Matthew Milner who holds a clinic in Muscleworks Orpington

[Rich Ellis]

Pulllllll dayyyyyyyyy

First time running the new session in the other gym so a little exploratory

Seated calf

Chest supported upper back row
DB shrug
Dual DB row
DB RDL
Neutral Pulldown

Vertical pad preacher curl

Really good session, numbers set after picking these movements up for the first time in an age

Two more meals to sink this evening

[Rich Ellis]

And what does session B look like?

[Rich Ellis]

Today was my push day.

I’m bouncing between two gyms now, but this one was at the usual gym I’ve been using, so in line with a normal session

DC Toe Press

DB Seated Laterals
Machine Shoulder Press
Cuff laterals
Rope Tri Extensions
Decline machine Press

Three work sets of each got the job done

Pull session tomorrow in the other gym so looking to add the new rotation in

One meal to go, then it’s bed

[Rich Ellis]

I recommend you writing the sessions out in complete format mate.

Exercise order and number of sets

In principle I dislike your suggestion, but I may be misinterpreting what you’re saying, so clearly laying them out will be useful