[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.

[Rich Ellis]

Pull session today, same format as it has been, although now I’m at a level of strength on the fixed movements, I’ll look to reintroduce some bigger loading movements going forwards

Very much looking forward to push tomorrow, hoping to make a bit of ground – let’s get serious ??

[Rich Ellis]

Hi mate

Very difficult to understand much at all from such limited information.

Some pics would be really useful, as would an outline of your goals, and a bit of training history.

Thanks mate

[Rich Ellis]

Rest today guys, got three on the bounce coming up before a two day break over Christmas

Pull tomorrow which I’m looking forward to getting after

[Rich Ellis]

Hi mate, Jimmy makes some good points, but as a more general, don’t be so wedded to any single movement tht it becomes indispensable. Unless you’re a strength sport athlete that has to perform a lift for competitive purposes, there’s no one movement that MUST stay. Do what’s best for the overall programme

[Rich Ellis]

Hi mate

Don’t worry about the exact movement. It’s a philosophy. As long as it’s a like for like, it’s fine.

I encourage you to take a look through the videos in the education section.

The programme templates are great, but it’s so good for your own development to understand the “why” rather than just the “what”

[Rich Ellis]

Leg dayyyyyyyy

Abductor
Seated leg curl
Pivot leg press
High bar smith – hack set up
Ham focussed hyper

I’m tired now. Very much ready to rest tomorrow ahead of a three day bounce to fit a good chunk in before a couple of days off for Christmas Day & Boxing Day

[Rich Ellis]

Hi mate

I think you’d do yourself a lot of favours going and watching the series of videos in the education section

We could answer these for you, and indeed we will if you’d prefer, but I think for your development and understanding, getting a good understanding of the philosophy behind these systems is valuable

[Rich Ellis]

Arms and calves today

Toe press

DB Curl
BA rep focus assisted pull-up

Stirrup pushdown
Kennellys
DB flat press

Pressing is coming along which is really nice, but I’m under no illusions that it could quickly go south as soon as I start using heavy loads. For now I’ll be patient

[Rich Ellis]

I’m probably a bit late to the party mate, but if it’s recovering quickly and looks like it will only be this session that requires modification, I really wouldnt even bother looking for substitutes, just press on with the “safe” options, maybe push a little harder in terms of intensifiers as overall recovery will have more capacity

If of course it looks like this could go on and on, there’s value in lining up a whole new session structure

[Rich Ellis]

Had to train in a more restrictive setting again today

Ended up really just trying a few variations of pull which was useful and may feed into some of my other sessions now

Not much to report, will be back on the proper plan tomorrow

[Rich Ellis]

I’m with @hilly

[Rich Ellis]

Agree with Jimmy mate, 20g of whey is low, so the amendment is a positive one