[Rich Ellis]

You’re in a generation that’s in a better position than any that has come before you.

There is so much information available to you in different mediums, and the fact that you’re on this site means that you’ve found some of the best.

Watch and re-watch the education section, then start to being tht information to life in more bespoke focussed questions to the community and you’re away

[Rich Ellis]

Well I got my days all mixed up didnt I!!

It wasn’t arms and Delts at all, it was legs!

Ace session,

Adductor machine
Split stance leg press
Split squat (put these in instead of walking lunges as I’ll find easier to load)
Leg extensions
Glute-ham focused hypers

Tomorrow actually is arms and delts ?

[Rich Ellis]

Hi mate

This is hard to answer, but I would suggest that if you are able to make such radical jumps, and your lifts are really well executed, it’s unlikely you’re at a strength level beyond your structural limit.

That said, it may from here be prudent to alternate rep increase and load increase as your perform of progression, so you are at least having two exposures to the same load

[Rich Ellis]

Absolutely agree with Kamara.

I’m one of the many that have got not very far with arm development, and it’s likely because of just moving weight around rather than finding movements tht really do what you need them to!

Also agree with Oscar, and a machine preacher will almost certainly be a movement you feel well!

[Rich Ellis]

Back day today and the adductor is fully fixed!

I’m on with my new upper back row variation, I’m preventing the 45deg handles on the chest supported t-bar over the regular chest supported row

Barbell rack rows were tested today, and whilst it didn’t feel light, the adductor was zero issue

Chest supported t-bar upper back row
Barbell rack row
Low pulley row
Overhand lat-pulldown
Assisted pull-up

Really good session, very happy with the structure

Arms and Delt top up tomorrow ??

[Rich Ellis]

Hi Leigh

What’s the rationale for a single set?

[Rich Ellis]

Absolutely agree with Clare, such a valuable resource and will give you a really strong foundation of knowledge, and an insight into the philosophy that runs through most of the members on here

[Rich Ellis]

Rested today guys. Well, rested from training, it’s been a busy day!!

Just resting up now, one feed to go, and a bit of down time

Very excited to see Corinne tear things up ??

[Rich Ellis]

Jeeeez that sounds heavy mate. I hope the surgery goes really well and you have a swift and complete recovery

[Rich Ellis]

Push day today, and it’s all falling down

I need to reassess this as pretty much everything was an issue today

I’m going to have to swallow the fact I can’t approach push how I want to and do what it will let me

Resting tomorrow and I’ve spanked the cure coming to get to work on my shoulders!

[Rich Ellis]

Not a massive fan of “shoulders back” as a cue for any deadlift movement. Down yes, but not pulled back in my view.

Looks decent mate, as Meg says, you can probably push your bum a little further back, but a good start point if the snapshot is representative of the whole movement

[Rich Ellis]

Yes leg day, and yes I think that’s the adductor ready to roll

That’s means Smith squats back in next week

Today went

Abductor
Pivot leg press
45 deg leg press
Seated leg curl

Single leg standing calf

Smith squats will drop in after the leg pressing

I’ve got push tomorrow and then resting on Saturday

One meal to go this evening ??

[Rich Ellis]

I think Clare has answered this really well.

The objective is to create enough stimulus to bring about adaptation, not bury yourself to a point that you spend all of your restorative capacity recovering rather than adapting

[Rich Ellis]

Rest today guys ahead of my heavy leg session tomorrow which I am very game for!

Food and supps prepped, one meal left tonight and then it’s time to sleep

[Rich Ellis]

Hi mate,

The foot position you adopt (high vs low, wide vs narrow) will heavily influence the focus of the movement

If you’re talking about an adjustable plate that either dorsiflexes or plantarflexes the ankle, I would choose the setting that allows you to safely get the most out of your chosen stance