[Rich Ellis]

Good good good push session this evening! It’s obviously all relative, and I will continue to see low shoulder discomfort as tge biggest win in this session in allowing me to to progress my lifts. Not the lifts I’d like, but here we are!

DC Calf

Cuff laterals
Seated DB laterals
Machine OHP
Inc machine press
Cable x-over
Cable triceps

Really good session, shoulders behaved throughout so I’m happy as I can be at this point. Just finished food prep and now on my last meal before bed

[Rich Ellis]

Perhaps unsurprisingly I agree with Jord, but that’s been the case for the last 15yrs or so

I don’t see tge value in just increasing volume for volumes sake. Your recovery capacity has to be able to accommodate it otherwise it’s asking for regression after any significant period of time

Finding your maximal recoverable volume is a different story, but running volume just to run volume seems aimless

[Rich Ellis]

I think for most people it’s the mid range of the movement that is most heavily skewed to the delt. End range for many people see the traps doing a lot of the work, so falling short of height is still quite biased to the med delt (there are of course exceptions with people tht have excellent mobility around the shoulder joint)

I probably wouldn’t extend the set beyond a couple of partials, and try to keep that as consistent as possible from session to session

[Rich Ellis]

Rest day today gang, which is always boring, yet necessary

Been a good start to the week, a busy day but a good one

Push day tomorrow, but first it’s food prep and last meal before bed

[Rich Ellis]

Hi mate

Fats are more calorie dense, so you can eat less absolute food whilst still maintaining a positive energy balance

Having lower carbohydrate, higher fat days can also be employed to keep insulin sensitivity high

With regard to cooking, you can do either mate, just be consistent with tge method of cooking

[Rich Ellis]

Pull day today, and another really good one – happy meathead.

Chest supported upper back t-bar row
SA chest supported lat row
Corner bar row
Meadows row
Overhand Pulldown
Assisted pull-up
Machine preacher curl

Everything progressed, really comfortable with my movements and lokkkng forward to getting strong.

Resting tomorrow, then a push day on Tuesday

All food prepped for tomorrow, one more meal about to go down, then it’s sleep time

[Rich Ellis]

Hi mate

I think two works very well for most as it’s a good frequency to stay familiar with the movement, whilst having an elongated stretch of progression.

3 can work if you have an incredibly well kitted out facility so you aren’t compromising on the quality of each movement in the rotation. I would here be looking for a relatively high frequency split

4 rotations, if you’re beyond full body or upper lower I’d say it’s too stretched out to allow progressible movement familiarity

[Rich Ellis]

Leggggggggg dayyyyyyyyyyyy

Adductor
Abductor
Standing ham curl
Seated ham curl
45 deg leg press
Pivot leg press
Split stance leg press
GHR

Really good session, enjoyed it a lot and knees feeling super happy so nothing inhibiting effort

Pull day tomorrow, so it’s a big back to back couple of training days

[Rich Ellis]

It will be the same conditions week to week mate so you can still progress it

The point of emphasis is to prioritise your shoulders development, so accepting some pre fatigue on your chest pressing movements is just a part of it mate

[Rich Ellis]

Today was a rest day, with two heavy days following over the weekend, the first of which is legs tomorrow

I’m just now going to sort my last meal
Of the day out before it’s time to sleep

[Rich Ellis]

Agree with Kuba in that I probably wouldn’t add this in whilst dieting and whilst making progress

When you do put it in, I personally would shift the split to add the extra rest day

[Rich Ellis]

Well I forgot I’d put an arm day back in ? So it was indeed arms today, with legs on Saturday

Good session though, really enjoyed it, and the arms definitely need the dedicated attention

SL Calf Raise

Push down
DB French press
Dip machine

Preacher machine curl
Alternate DB curl
EZ curl

Resting again tomorrow, it’s been a super busy week with less sleep than I’d have liked so put them extra rest day in

Next week will be back to normal rotation provided recovery is allowed to return

Meal prep done, onto my last feed and then up to bed

[Rich Ellis]

I’m with Bish, if the loading is the issue rather than the hinging, I’d be using a ham dominant hyper extension as my primary choice

[Rich Ellis]

Rested up today guys as it was a particularly long day working, so threw the extra rest in before I tackle legs tomorrow

Food prep done. Supps prepped and all meals eaten. It’s time for bed

[Rich Ellis]

Perhaps unsurprisingly I’m really lined up with Bish here.

What is it you’re looking to do? Do you want to be fully back into powerlifting, or is your current 5×5 phase just a block to recover a base strength?