[Rich Ellis]

There’s not a right or wrong here mate but I personally would have an interim if you’re currently on full body

Maybe

Upper (load pull, met push)
Lower (load quads, met ham)
Rest
Upper (load push, met pull)
Lower (load ham, met quad)
Rest
Rest

Just my opinion mate

[Rich Ellis]

Absolutely agree with Clare, rest days are a pivotal part in optimising progression and adaptation (there are some caveats around programming, but the vast vast majority of set-ups are augmented with rest from resistance training)

I wouldn’t count cardio or NEAT as breaking that rest, and there are many benefits to staying fit and healthy as you add body weight.

That said, if you want full days off everything in the off season, give it a go and see if it makes you feel and perform better or worse.

[Rich Ellis]

Push day, and another crap one. I’m not friends with my shoulders at the moment.

Changing the whole thing up next time out.

For now, feeding and bed

[Rich Ellis]

Agree with Dharv

I know it’s not the quick answer, and means you “have to” sit through the videos, but it’s such a good opportunity to understand the philosophies that underpin most of the thinking on here

You’re developing your knowledge, make tge most of it!!

[Rich Ellis]

Absolutely with Clare and Kamara.

Definitely look for performance progression across your sessions. Just be extra mindful of your recovery capacity.

[Rich Ellis]

Today was back day. A good one!

Upper back chest supported t-bar

Barbell dead stop rack row

Low pulley row (slight fwd lean)

Overhand Pulldown

Assisted pull-up

Rows felt really good today. Bar starting to feel light. I want to put 30kg on where I’m at over the coming months but I’ll try not to rush it.

Push day tomorrow, about to cook my last meal and then get a sleep in

[Rich Ellis]

Hi Kate

Actively pull your shoulders down/to a neutral position.

In another post, Bish suggested a cue of “bending the bar”

[Rich Ellis]

Rest day today. Just finished food and Supp prep for tomorrow

Back session on the cards which I’m really looking forward to

Just finishing off some work, then last feed and bed

[Rich Ellis]

No problem mate. Happy to take a glance at yours if you’re doing anything similar

[Rich Ellis]

Hi mate

I’ll assume your cables are not great so leave them to one side for now.

In this situation, I’d opt for more sets on fewer movements rather than trying to create top tier movements out of a limited selection.

I’d go with three sets of each, mid rep, loaded, back-off of the following

Chest supported upper back DB row

RDL

Chest Supported Lat DB row (seal row)

Rack pull-up (feet on bench)

You can then add additional rear delt and bicep if you want it to become a pull session (you stated “back” in your post)

If you go at it, 12 sets should be a good start point in my view.

If you’re quite underdeveloped, you might want to add a barbell row for movement proficiency and overall strength development.

Otherwise I’d leave that for a substitute for RDL when you eventually stall

Thanks you very much Rich,

3 sets so rep ranges can be like this

10-12

6-9

12-15?[/quote]
Looks good to me mate , I’d probably make it as close to 10/6/15 as possible so you have a nice variation

[Rich Ellis]

Absolutely that Louis.

“Big” is subjective, numbers are helpful to input.

[Rich Ellis]

Delt Top up & arms

Good session this evening. Really happy with my movement selection. Very “in the groove” now

Cuff laterals
Cuff ‘Y’ raises

Fig 8 cable Pushdown
Rope overhead ext

Preacher machine
Standing DB curl

Just prepping meals for tomorrow, then it’s last feed and bed

Rest day tomorrow, pull session on Thursday.

[Rich Ellis]

What’s “big meals” mate?

[Rich Ellis]

Hi mate

I’ll assume your cables are not great so leave them to one side for now.

In this situation, I’d opt for more sets on fewer movements rather than trying to create top tier movements out of a limited selection.

I’d go with three sets of each, mid rep, loaded, back-off of the following

Chest supported upper back DB row
RDL
Chest Supported Lat DB row (seal row)
Rack pull-up (feet on bench)

You can then add additional rear delt and bicep if you want it to become a pull session (you stated “back” in your post)

If you go at it, 12 sets should be a good start point in my view.

If you’re quite underdeveloped, you might want to add a barbell row for movement proficiency and overall strength development.

Otherwise I’d leave that for a substitute for RDL when you eventually stall

[Rich Ellis]

Rest today after yesterday’s heavy leg session.

Busy day at work, food prepped, grabbing a short sit down before last meal and bed ??

I’ve got arms and Delt top-up tomorrow, which are both crap areas for me!