[Rich Ellis]

I personally would not have the same hinge in both rotations mate – look for an alternative second time around, or, only have a hinge in one of the sessions if your corresponding leg session has lower back loading just two days later

[Rich Ellis]

Rest day today ahead of pulling tomorrow

A busy start to the week, I’m definitely looking forward to bed, but one feed still to go

Supps and meals prepped, now some wind down before I cook

[Rich Ellis]

Hi mate,

You don’t need to see things in a weekly timeframe

Look at it in understanding what the balance between stimulus and recovery is to illicit your desired results.

[Rich Ellis]

Absolutely continue with CoR if it’s more comfortable for you to digest, there’s no “must” eat foods for everyone.

[Rich Ellis]

Compounds today.

Warmed up on ski erg and rowing machine, then proper work was

Abductor
Deadlifts from the top
Box squat
Bench press – this was a sh*t show and is gone. Every now and then I think it will be healed and good to go, in the same way that about every 5 years I think to myself “I probably like olives now”, but still don’t. Ever.

Sorted all my food and supp prep, I have one meal left now tonight before I sleep.

Rest day tomorrow, followed up by pull on Tuesday.

[Rich Ellis]

Absolutely you can do this mate, provided you manage your lower back loading across the two sessions

[Rich Ellis]

Third Space Canary Warf is a stunning gym, totally agree with MD!

How far are you prepared to travel mate?

[Rich Ellis]

I’ve put in a day for all the stuff that typically doesn’t get enough specific attention. A “top up” session of you will, and with the way my training days fall, it’s one that won’t kick the crap out of me recovery wise

SL Standing calf raise
Cable rear delt
Incline DB curl
Aleknas
Plank
Hangs

A good session, although I’ve not done any direct ab/core work since c2005, so I’m going to feel it tomorrow for sure!

3 meals still this evening, and a walk, but hopefully some down time too as it’s been a mental week

[Rich Ellis]

Hi Zane,

I’m intrigued – How much playing around with your foot placement have you done?

I’d say the vast majority of people are more likely to be able to load a leg press with decent movement integrity vs a squat movement, so I’m surprised you’re encountering issues this way round….

[Rich Ellis]

Push day today, and pretty much all pressing work has been removed. I’ve got one OHP in, and on Sunday I will do one chest pressing movement.

Today went

Cuff laterals
Rope overhead tri extensions
Fig 8 tri pushdowns
Rolling DB tri ext
Machine OHP
Pec deck

Good session, no “grinning and bearing” it with my shoulders, and that’s what I need right now

One meal to go, then a good sleep

[Rich Ellis]

If it’s the case that you can execute either variation really well, I’d choose one and roll with it until you can’t get any more from it, and then sun the other in, or as Kamara says, if you have a session rotation, use them in the alternate sessions.

You’re in a great position if you can do both really well, so it’s a nice problem to have!

[Rich Ellis]

Well Thts me getting ahead of myself

Really innocuous and minor quad pull, but one that ceased all of my pressing movements this evening.

It made legs a bit of a non-event, but completed the supplementary work arounds the absence of compounds

Was due a second dose of leg stimulus on Sunday, so will see how it’s feeling

Before then is push tomorrow, which I’m ready to rock on

Steak now. Then bed.

[Rich Ellis]

Hi Sebi,

My immediate question would be, does your mobility allow you to execute both perfectly?

[Rich Ellis]

I like Ultimate Fitness mate

[Rich Ellis]

Rated today guys after my pull session yesterday.

I have legs tomorrow which I’m looking forward to as it’s a session that’s been going really well of late.

Just making my last meal, then it’s head down and sleep