[Rich Ellis]

I agree with Clare, if you’re prepared for your upper to take less specificity and really focus on pulling your legs up, that’s a great split

The fact you have an arm only day currently might though suggest tht arms a weakness also?

[Rich Ellis]

Back to it!!!!

– Toe Press
– Kenellys
– Floor French Press
– Stirrup Push-down
– Cable Curl
– Incline DB Curl

Going in for a new look pull session tomorrow

[Rich Ellis]

Totally agree with Clare.

Start with a training day diet and a rest day diet. Progress with that method until you really have a good understanding of your recovery and progression. At tht point you will be better placed to recognise any benefit derived from targeted elevations in kcals

As Clare has also eluded to, there’s no point having a “perfect” anything if it’s inhibitive to adherence

[Rich Ellis]

Hi mate

Very much depends on your strategy.

You’ll have picked up that some people like to train on fats and protein, others like to keep the whole peri workout “window” as very carb and protein heavy.

What’s your whole meal?

[Rich Ellis]

Another rest day for me today team. Again, I’ve done very little short of taking the dog out, so very much looking forward to getting back into the gym tomorrow ??

[Rich Ellis]

Totally agree with Clare. No reason at all to avoid your upper session. Get it done!

[Rich Ellis]

Hi mate

I genuinely don’t think any one movement is worth injury, be it acute or chronic.

I would look for a different variation, but also keep close attention paid to your shoulder. Is it aggravated by anything else? Is it an early warning sign to start doing some mobility/prehab work if they’re not already part of your programme?

Don’t be a hero with it mate, not when there’s no need.

[Rich Ellis]

I rested today gang. Same again tomorrow. The physical break is welcome, but that’s factored in, it’s more the mental switching off I’ve really valued, not something I ever really manage to achieve , so it’s been very welcome

[Rich Ellis]

Similarly to Oscar, I’ve not trained my neck directly, but as he’s also eluded to, that’s because I have no cause to. If you do, implement it.

I would stress though, whilst neck training can of course be perfectly safe, do be sure tht you’re training with excellent execution. Both acute and chronic neck injuries are definitely on be avoided!!

[Rich Ellis]

Hi mate

My initial thought is (and I know I’m boring) “need more information”.

How long have you been training? What splits have you been running?

What have you been doing to this point/do you know your minimal adaptive volumes?

How do you train – execution, intensity etc?

[Rich Ellis]

Hi Phil

Seems a good solution mate. I’m not sure it’s ever really wise to persist with something that’s creating discomfort, especially if there’s an alternative way.

Looks like you’ve got a good balance there tht won’t aggravate your knee.

[Rich Ellis]

I trained legs today before two days off now

It was a good session, with less variation as I’m taking advantage of the movements I can

Session looks like this

Seated leg curl – 1 x straight set, 1 x 3-part 10% set

Leg ext – 1 x straight set, 1 x 3-part 10% set

Pivot leg press – 1 x high Rep set. 1 x mid rep set. 1 x 3-part 10% set

Smith hack – 1 mid rep set, 2 x loaded sets, 1 mid-rep set

Looking forward to a rest now and getting ready to hit things hard when I get back to it on Sunday

Have a very happy Christmas everyone!

[Rich Ellis]

Push today guys, think I’ve settled on a good structure for now.

Lateral raise
Pec fly
Machine press
Rope overhead Tri ext

Working with more sets per movement than I normally would as finding a way without discomfort is the biggest win for me here

[Rich Ellis]

Agree with pretty much all of the above

– microload
– substitute
– intensify

All good options mate.

[Rich Ellis]

Yeah I really dislike these, BUT, you should judge a movement on how it feels for you.

Give it a go unloaded, see what range you can achieve, what positions it puts you in, how it feels, then make a decision.