[Rich Ellis]

Hi mate

You’re right to flag tht flat barbell pressing can play havoc with your shoulders. That said, plenty of people manage to mitigate injury risk and do really well from the movement.

They’re both good movements for chest development. Bar path and humerus angle will impact where the stress is focussed.

If you get on well with both, and you’re meticulous with your form, there’s no reason you can’t interchange in my view

[Rich Ellis]

Rest day for me today. Shoulders feeling ok after push yesterday and looking forward to legs tomorrow

[Rich Ellis]

I do this often mate as I have little time to sit and eat through the day. No issue for me, but obviously see that they digest well for you

[Rich Ellis]

Agree with Jimmy, they shouldn’t be over utilised, but RP sets are a method of increasing the number of stimulating reps you achieve. In short, if you can recover from it, it’s desirable, but overcooking it will hinder progress.

[Rich Ellis]

I’m there with Jimmy mate

Definitely don’t use DOMS as a measure of progress!!

If you’ve programmed well, your lifts are progressing under well executed, standardised form, your nutrition is on point, and your recovery markers are in line, stay patient and progress will come

[Rich Ellis]

Good push session today gang

First time back round since gyms opened and sessions changed as a result, so first opportunity to hit numbers up, and that happened.

DB Lateral raise – 3 x RP sets
Pec deck – 3-part 10% set
Rope overhead Tri- 1 RP set, 1 3-part 10% set

Low inc smith press – 4 straight sets (won’t keep this in. Didn’t feel as good as machine press or DB press but wanted to try it to see if it was a feasible option)

I’ll rest tomorrow to allow maximum recovery for my shoulders, then a weekend of it ??

[Rich Ellis]

In previous videos ‘how to program a push session’ and from athlete logs the general concept seemed to be a chest focused compound, delt focused compound, tricep focused compound the move on to more iso focused work – I could be wrong but that’s the way I have traditionally programmed it

Hi mate

It’s really hard to comment without k owing you and your individual circumstances, so please don’t take this as targeted.

I think a lot of people end up measuring themselves against really strong folk like @jordan-peters when the loads they are managing just aren’t comparable to start discussing neural fatigue in the same way (you may well be super strong, so again, if it applies to you, great)

Always though you should use these templates as a guide. If you know yourself well enough that it’s legitimately too much to recover from, just remove it. The whole foundation is balancing stimulus and recovery. Don’t take anything literally unless it’s specific1:1 work with all the variables known.

[Rich Ellis]

Rest today guys after pull yesterday. I’ve got push tomorrow so looking forward to seeing how my shoulders are going

[Rich Ellis]

I don’t like that mate to be honest
You will be compromising load SO much on a movement tht you should absolutely be driving strength progress (under standardised conditions). If you see barbell OHP as a risky movement, change it.
Don’t start compromising your fundamentals mate

I just see that many compounds negatively affecting my recovery; I just think for me personally it’s going to be overkill for my CNS considering the load requirements of all 3 of the other compound movements. Surely as you get stronger this is not possible? In all the athletes I have followed using JP training methods (the video workouts) they never seem to complete as much volume in terms of compounds as is in the ebook – I have taken this to mean as you get stronger, you may have to drop a compound to ensure recovery capability[/quote]
Hi mate

If I take your description, you cite one compound each for chest, shoulders and triceps. Have I read that correctly?

[Rich Ellis]

Congratulations mate

Yes of course. Literally no amount of expectation can prepare you. You’ll find a way that works for your family. Great news mate

[Rich Ellis]

Pull day today. First one back in the gym and that’s now all of the sessions done

Chest supported upper back row – 1 mid rep set, 1 loaded set, 1 mid rep RP.

Chest supported SA row – 1 mid rep set, 1 loaded set, 1 down set

Pulldown – 1, 3-part 10% set

Smith row – 3 loaded sets

DB curl – 1 RP set, 1 3-part 10% set

Rest day tomorrow and then push on Thursday

[Rich Ellis]

Definitely have CureComing as a staple mate (for joints and lots of other benefits)

[Rich Ellis]

For me I’d get straight back into your schedule. You’ll need to reset numbers, so Friday shouldn’t be a day that you’re looking for personal bests, but a good opportunity to check your movement selection and gauge where you are. That for me would be true for the completion of your entire first rotation

[Rich Ellis]

Another rest day today. Going into pull tomorrow which will be the first one since being back at the gym.

[Rich Ellis]

Rested today gang, same again tomorrow. Was hoping for a quiet day but it’s been busy. I’ll get some downtime now with last night’s UFC card ??