[Rich Ellis]

Agree with Ryan, don’t jump into a new movement way passed your ability. You wouldn’t try to bench 5 plates at the first time of asking.

Find out where you’re at, be precise with perfect execution.

[Rich Ellis]

Rest day today guys following yesterday’s leg session

Long day of work, but food prep and Supp prep is done for tomorrow. For the first time in a long time I’ve got some STIM 2.0 to put back in tomorrow before my push session

One meal left just now and then it’s time to rest

[Rich Ellis]

I don’t think it’s at all uncommon to see people do split cardio sessions mate, and that means that at least one of those sessions will be fed.

As Clare has said, it’s about your input/output differential.

Cardio is a great tool, if you “need” more output, give it a go

[Rich Ellis]

I absolutely agree with Jord.

High frequency and a unilateral approach.

[Rich Ellis]

LEG DAYYYYYYY

Super happy. No issue with my adductor today, although I did leave out Smith squat for one more session just to be sure

Almost equally pleasing was that for as long as I can remember, I had zero knee discomfort on the presses. My knees have been getting better and better week by week, but to have no discomfort at all is a real treat!

Session went

Abductor
Seated leg curl
Pivot leg press
45deg leg press
*normally squat here*

SL standing calf raise

Really happy going into a rest day tomorrow ??

[Rich Ellis]

Hi mate

Unless you’re incredibly technically solid I imagine your squat might start to get ugly before you hit failure

If that’s the case, I’d stop a rep or two early, but keep that consistent and as your progress point. I’d also invest in a set of slings to save your bar on the spotting rails of your rack (Spud Inc do a good set)

I’d then use other movements to take all the way. DB split squat. Sissy squat. Lunge etc…

[Rich Ellis]

Rest day today squad

Leg session tomorrow which I’m hoping will allow me to work issue free.

Got my meals and supps prepped ready, one meal left this evening which I’m about to go and cook, then it’s bed time.

[Rich Ellis]

As the guys have said, he should reference the WADA list, and if he chooses to take any of the supplements, choose a brand that sits within the Informed Sport register.

[Rich Ellis]

Goooooood delt top up and arms session

Cuff rear delt
Cuff laterals

Fig 8 strap overhead extensions
Fig 8 strap pushdown

BW Hangs

Machine preacher curl
Standing DB curl

Rest tomorrow and then legs on Tuesday.

Happy with where things are going at the moment. Just need to tweak y push session a bit and should be all set

[Rich Ellis]

Hi mate

This probably suggests that you don’t have a good handle on how far you can push yourself

Maybe a good moment for you to reflect upon

[Rich Ellis]

Rest day folks, and I’ve been knackered all day so glad it came when it did to be honest

Looking forward to a restful day tomorrow, I have a Delts and arms session which I’m really enjoying at the moment so looking forward to that

Mostly though just looking to sinking this meal and getting a good sleep in

[Rich Ellis]

I’d be looking at specifics and trends mate

If there’s a specific movement that doesn’t progress week on week, that needs addressing

If as a whole, your session doesn’t progress, that also needs addressing

The former may be as simple as substituting a movement, the latter may require a deload

Look at all of it mate, but you should be looking for progression of sorts every session.

[Rich Ellis]

Leg day back in the game!!!!!

Lighter of the two sessions, but zero noise from my adductor, so I’m very very happy

I’ve swapped out the rear kick machine for glute/ham focussed hypers

Adductor machine
Split stance leg press
Shirt stride walking lunges
Leg extensions
Glute/ham focussed hypers

Calves

Really pleased to be able to go after it, knees continue to feel better by the week. I’m excited

Rest day tomorrow, one meal left this evening

[Rich Ellis]

Hi mate

If you’ve got good experience with chains, and you like using them, I don’t see an issue

For me, they are a pain in the backside to lug around, and they often gather unevenly which can cause an annoyance with a feeling of unbalance.

They are a more steady onset of resistance compared to bands though, which can work really nicely for free weight movements

In short, in my opinion, they are another tool to change the resistance profile of your movements.

If you are experienced in using them, and you like them, go for it.

[Rich Ellis]

Back session today guys and went off piste in an effort to allow my adductor a full opportunity to recover

Without wishing to tempt fate, I’ve not “felt” it at all over the last couple of days so I’m hoping my leg session tomorrow gets close to where it should be.

I will act prudently and make a couple of adjustments, but I’m hopeful next week will allow me to let fly

Food prepped, supps prepped, last meal sunk

Lights out