[Rich Ellis]

Push today, which was pretty good, happy enough with how it all felt, but in a bit of a hinterland whilst waiting for the longer sessions

Shallow decline smith press
Machine OHP
Machine incline press

4 work sets of each, followed by an accumulative 2mins of hanging

Got my sessions figured out for the longer format training. I’m ready for it now!

Just doing tomorrow’s food prep, then two more feeds and chill

[Rich Ellis]

Hi mate

For de-volume/de-load I’d leave your diet the same

If you’re having a full week off, I’d sit it a touch above maintenance

[Rich Ellis]

Agree with Clare, if you have enough high quality options, then a rotation is desirable, especially if you’re operating on an increased frequency

[Rich Ellis]

Leg day, and a final run through to make sure everything was “good” for my movement selection for the upcoming split change

Adductor
Split stance leg press
Leg ext
Walking lunges

Got a rest in this evening, think I’m going to watch the fight card live with it being earlier

Push day tomorrow before a rest on Monday

[Rich Ellis]

As many as you can recover from to allow progression

There’s not a “one number fits all”, it depends on so many recovery variables

[Rich Ellis]

Hi mate

I add the whey as a powder with the oats, mix them together dry, and then add water until it’s your desired consistency

[Rich Ellis]

Back day, and last “tweaks” to finalise movement choices

Neutral Pulldown
Barbell Row
RDL
DB Row

Food in cooking. Very much looking forward to a weekend of training and rest

Have a good one gang

[Rich Ellis]

Executing the movement perfectly

[Rich Ellis]

Delts top up and arms

DB Laterals
Machine preacher
Rope hammers
X-Over Tri ext

Got a back session tomorrow with my free weight moves in there.

Just about to go and sort my food and Supp prep, then I’m cooking before bed

[Rich Ellis]

Unless you have run into a recovery issue, and/or you are finding it very hard to progress, I’d carry on as you are mate

Stay vigilant on the progressive principles and keep working hard, you’re doing a great job

[Rich Ellis]

Great job mate, 12kg down is a really good chunk!

You may already be doing so but you might want to start taking some more structured full physique images

You’ll have seen the guys on here just set up a video, run through the mandatories, and then screen grab from there.

Was there anything specific you were looking to ask?

[Rich Ellis]

Rested up today gang. Feeling good after yesterday’s leg session

Just got my meals and supps prepped, waiting for my last meal and then bed

Arms and Delt top up tomorrow

[Rich Ellis]

I don’t disagree with Jord, but would say that I think some of this balance depends on how far you are with your strength development

We need to recognise that all damage is not equal regardless of effort.

Two people can go to absolute failure, the recovery is not equal if one person RDL’s 60kg for 6 reps and the next person does 300kg for 6.

Too many people fall into the misunderstanding that effort applied results in equal recovery requirement.

In short, the stronger you get, the harder it is to balance

[Rich Ellis]

Leg day, and it’s coming!!

Body is starting to get accustomed to higher loads, knees are really starting to play ball.

Definitely got some work to do, but edging into a position where I’m able to just go after the movements

Adductor
Pivot leg press
Leg ext
Smith squat

Resting tomorrow, then back in on Thursday with Delts and arms

Just about to sink my last meal – then bed!

[Rich Ellis]

Do you have a glute ham developer (GHD) that you can perform Glute Ham Raises on?