[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?

[Rich Ellis]

Push dayyyyyyyy

Had a late session today, but it was definitely a good one

Went as follows

DC Calf (toe press)
Cuff laterals
Seated DB laterals
Machine OHP
Incline machine press
Cross over
Rope kennellys

Only slight niggle was on the incline press when I tried to load, so I’ll just have to keep those in the 12+ range I think. Aside from that, really good session

Resting again tomorrow, and then leg session on Thursday

On with my food prep and last meal now , then it’s bed before a long day tomorrow

[Rich Ellis]

Hi mate

Depends entirely on your mobility.

If the elevation of the wedge is sufficient for you to perform the lift with the form you want, great. If you require more, add more.

[Rich Ellis]

Rest day today guys after yesterday’s pull session.

I clearly got my days mixed up when I said I was pushing on Wednesday…. It’s tomorrow!

Just finished my food prep for tomorrow, and my last meal is on for this evening.

One more feed and then bed

[Rich Ellis]

Hi Phill

I think what you’ve described above is absolutely fine

[Rich Ellis]

I think at the minimum try to keep it two on, one off mate.

[Rich Ellis]

Pull day today

– T-Bar Upper Back Row
– SA Chest Supported Lat Row
– Corner Bar Yates Row
– Meadows Row
– Overhand Pulldown
– Assisted Pull-Up
– Machine Preacher Curl

Really enjoyed today’s session and am looking forward now to taking these up a few notches

I’ve always done well with single arm row variations so the Meadows row was a welcome return!

Just about to get my last meal in, then it’s sleep time

Resting tomorrow ahead of push on Wednesday

[Rich Ellis]

Hi mate

Mid rep would normally be 10-12 exercise dependent

Load 5-8, again, exercise dependent

Back off 15-20 exercise dependent

For me mate, on a rest Ouse set, my priority would be the first fail point, everything needs to go into that or it’s not a true fail point… that said, if you match it and jump the others up, you’re still in a better spot.

[Rich Ellis]

Hi mate

Most of the athletes on the page will offer a coaching service

Check them out, see which resonate most with you, have some interaction and see if they align with what you’re looking for

[Rich Ellis]

Rest day today and made it down to the SSE to watch some boxing which was a change of pace

Looking forward to sinking my last meal and getting a good sleep in

[Rich Ellis]

Hi mate, just reinforcing some of the above really

It’s a good idea that you start moving to tracking your food, from there it will be really straightforward to manipulate your weight up or down depending on your goal at the time

I’d also agree with Clare and suggest that you don’t prioritise anything at the moment but rather focus on improving everywhere

[Rich Ellis]

Calves and arms today

SL standing calf raise

Overhead rope extensions
X-over extensions
Rope push down

Machine preacher
Standing DB curl
EZ curl

Resting tomorrow, which is most welcome after a long week

Just on with my final meal prep, then bed

[Rich Ellis]

Push push push

I was happy today, super long day so I didn’t train until about 20:00, but got the job done none the less

Almost entirely delts and tris this one, but no shoulder discomfort, and that’s all I’m aiming for at the moment

Limited movement selection meant more work sets of each. Four on each movement

Cuff laterals

Rope overhead tricep ext

Fig 8 pushdown

V.high incline press

Really good showing on the press (relative to previous weeks) might not be long until I can actually see it as respectable ?

I’m now on with food prep and last meal. Then sleep

Pull tomorrow ?

Hey Rich, Regarding the four working sets per movement here. How did you structure those Two top sets back to back then two back offs or was it top set and back off then keep stripping weight to hit your reps? Thank you!

[/quote]
Hi mate

First of all, I wouldn’t recommend this as a best way forward, I’m just very limited in what I can do

I went

Mid rep
Load
Load
Back off

I quite like the

Mid rep
Load
Back off

But wouldn’t recommend four for most

[Rich Ellis]

For me it depends where you are with your training, and what philosophy you bring to your sessions (as well as obvious recovery factors)

If you’re a relative beginner, you’ll probably be ok, if you’re already a proficient lifter and you work to a max deadlift every 5th and 3rd day, you may well run out of progress pretty quickly – just my view mate