[Rich Ellis]

Hi Drew,

I’m still in a position of recovering strength post lockdown so operating on straight sets with a little more volume at the moment

Once I’ve recovered to an acceptable level, the “top set/back off” will return, and that will be followed by reintroduction of clusters.

[Rich Ellis]

Hi mate

Fully with the team here.

Volume can be used as a progressive tool, but shouldn’t be increased “just because”.

It’s also really hard to draw parallels in movements. For example, if your progress halts on a hack squat, but you’ve added a leg extension, which is the greater net gain?

You end up creating problems you don’t need to fix!

[Rich Ellis]

Legs today – the heavier of my two sessions

Reintroduced smith squats for the first time since I pulled my adductor and had no issue at all. My knees let me play ball as well so now really looking forward to getting stuck into the movement over the coming weeks

Abductor machine
Pivot leg press
45deg leg press
Smith squat
Seated leg curl

I’ll rest tomorrow and then it’s arms and delts top up on Tuesday.

About to dive into meal prep so I’m sorted for tomorrow and the rest of the day

[Rich Ellis]

Hi mate

The principles are no different if the objective is to improve your look.

Clare makes good points both in, your training history will largely dictate where you should fall on split, but also in saying that you should enjoy it.

If this isn’t a competitive pursuit for you, you will perhaps lean more to bring process orientated rather than outcome orientated, so that should absolutely be considered.

Of course “good physique” is objective, but you could train one of many different ways to achieve what most would consider a “good physique”

It all depends on where you sit on the continuum.

[Rich Ellis]

Rest day today guys, and I really did welcome it. Got my heavier of the two leg sessions tomorrow, so I’m looking forward to that

About to cook my last meal and then it’s time for bed

[Rich Ellis]

I’m with Clare here mate. Sleeves and wraps I think we can see as pieces of kit that are preventative and kind to your joints.

[Rich Ellis]

Absolutely agree with Clare.

Volume can be used as a progression tool at various points

You want that minimum adaptive volume that allows you excellent recovery and performance progression.

You’ll get a sense of how different body parts are with various volumes and can adjust accordingly, but use it as something to add in mate

[Rich Ellis]

I’m not having a good week with knowing where my sessions fall ?

It was push today and my shoulders have completely checked out, which is less than ideal.

Going to have to revisit this completely.

Sad meathead. Food and bed.

[Rich Ellis]

Hi mate

My immediate suggestion would be that you look at solutions to remedy the arthrosis

There are some really smart specialist sports medicine clinics now that will likely have solutions for improving your situation

Aside from that, it’s so difficult to help advise as only you know what is comfortable and what’s a real trigger.

[Rich Ellis]

Back, day!

Really good session this evening.

Loving my movement selection at the moment.

Chest supported T-bar upper back

Barbell rack rows

Low pulley row

Pulldown

Assisted pull-up

Legs tomorrow, which I frickin’ love, but right now just want to feed and sleep

[Rich Ellis]

I think either a P/P/L or U/L/FB

If you opt for PPL, I’d probably lean on a little more volume than a regular PPL set-up as you won’t have the higher frequency that would come with a rolling set up

[Rich Ellis]

I’m with the gang, don’t see any issue here. See how it fits

[Rich Ellis]

Rest day today guys before two big ones

Back session tomorrow and then legs on Friday

Just sat down, prep done, one meal left in the next half an hour and then bed

[Rich Ellis]

The tough line would be “which do you dislike more, home workouts or not reaching your goals?”

Lockdowns are difficult times, maintaining an amount of structure to your day can stop the whole thing falling apart.

Use your nutrition, exercise, and training schedules as part of that structure.

[Rich Ellis]

It actually was delt top-up and arms today ?

DB Laterals

Figure 8 tricep pushdown
Overhead cable extensions

Machine preacher curl
DB curl

Simple but effective.

Rest day tomorrow, got all my meals prepped for tomorrow and my last meal for this evening on right now.