[Rich Ellis]

Rested today folks.

Monday will typically be a training day, but not this week, so I will rest tomorrow also, and then a much anticipated leg session on Tuesday.

Leg training has been the biggest miss for me , and my legs have suffered as a result, but I’m hopeful tge new split will get a bit more size on them ready for when I come around to the next push on them.

Weighed in today at 306 (5’ 10”), which makes me 10lbs down, and feeling really comfortable with that.

BP was at 122/73, JP Love Heart is the real deal and has kept my BP good even when I was right up at a top weight (for me).

Made a few dietary changes, I’ll be really interested to see how they go this week. If they’re about on the money, I’ll share, if not, I’ll adjust and then update.

For now, looking forward to catching up on last nights UFC.

Have a great first day back in the gym tomorrow. Please don’t try to be a hero if you’ve not been able to train hard for the last few months!

[Rich Ellis]

Hi mate

Can I ask if you use dips predominantly for triceps or for chest?

If the answer is triceps, try taking a narrower grip with a more upright torso, this will put less stress on your chest.

It won’t definitely fix it, and I’m afraid I can’t pass intelligent judgement on what is causing the pain, but it might be an adjustment that allows you to comfortable keep dips in.

[Rich Ellis]

Hi mate

This can be quite a common occurrence with PPL and UL style systems.

The beauty though is that you have the ability to programme to your needs. It sounds like you’ve given the original split a decent run, and that’s absolutely the right way to approach things, but if it doesn’t fulfil your needs (no one else is you!) modifying your programme is within your gift.

[Rich Ellis]

Ok, I nearly started my new split, but not quite, so it’s a modified start

I did a lot of delt work yesterday, I’d normally have had some of that as part of this session, but omitted it given it was done yesterday

This would ordinarily be my Monday session, but with the addition of some lateral raise volume

Standing DB Curl
Standing cable curl
Overhead stirrup tricep extensions
Parallel bar dips

Three work sets on each, mostly working through a mid rep range for the first two sets, with a back off to end

Eg

1) 12-15
2) 10-12
3) 15-20

I’m resting tomorrow and will see what my start point stats are for this run.

One more meal left this evening, but just now sitting for a bit of down time first

[Rich Ellis]

Hi mate

Good question.

For me the answer depends on how you’ve been training previously, how good a handle you have of your recovery capacity, whether you’re going to be training with a completely new philosophy etc…

If you’ve largely followed this style of training and are a meticulous individual with variables, you may be in a position to understand where you are with recovery capacity

If you’re sat there totally unsure with how what you’ve previously done translates, I’d always encourage stripping back and starting with a minimum effective volume

Hope that’s a little helpful mate

[Rich Ellis]

Small one this evening gang, just some calves and isolation delts

Having a light touch ahead of new split next week

Calf raise
DB laterals
Cuff laterals
Rear delt cable
Rear delt supine DB

Might do a small arm session tomorrow, or might go the whole weekend off

Frustratingly my diary is full for Monday so there won’t be any training, so I may start tomorrow and move on from there

Last meal coming up, my bed is calling!!

[Rich Ellis]

Hi mate

You’ll get a host of different opinions here

I think there’s merit in single ply and neoprene style sleeves as a preventative tool.

My stock answer to “when” for supportive equipment would typically be “when it’s omission becomes a limiting factor to the lift”.

Just my take on it mate

[Rich Ellis]

Agree with Clare mate, for these very strong movements, I’d be getting tge heavy bands.

You can manipulate how much tension they add/take (depending on conventional or reverse set-up) with how and where you set them up on the frame.

[Rich Ellis]

Rest day today guys, back in tomorrow

Another busy day, but most excitingly, my TBJP supps order turned up so I’m a happy meathead

Currently on meal prep duties, then a bit of a chill before last feed and bed

[Rich Ellis]

Agree with Jimmy mate

I wouldn’t make it a drastic deficit, I’d say this is one situation where if you programme training, diet and recovery intelligently, you could well see a return of some of your muscle tissue that has dropped off through inactivity.

Should be very motivating mate. Enjoy it!!

[Rich Ellis]

Blackout blinds, cool bedroom, blue light blockers or better still, eliminate screen time. Hold a pad by your bed so if you need to jot something down to free your mind, you can. Keep phone out of reach after a certain time.

[Rich Ellis]

Rest day today guys and a very very long day.

I’m just now shutting down to cook my last meal and get my meals sorted for tomorrow

Resting again tomorrow, then just one more before starting back at the gym next week.

[Rich Ellis]

Hi mate

I think you know the answer to this, you’ve said it yourself, you’ve got all the tell tales that there’s a deload needed.

Try to see it as an important and integral part of programming. You want to shed this bit of fatigue that will allow you to get back to progressing weekly and feeling hungry for your sessions

I’d leave calories up mate, you want an optimal environment for recovery, so keep that surplus.

[Rich Ellis]

Trial back day for starting up new split next week.

Not all kit is the same but movement patterns are

Went….

Chest supported upper back row
Chest supported lat row
Corner bar t-bar row
Neutral Pulldown
Underhand pull-up

Happy with it, was a good flow to the session and felt about right on volume

Rest now for a couple of days and then just one more session this week before resting up for the new split next week

Last meal now, then bed

[Rich Ellis]

Welcome to the site Christopher

Great time to be working through the education section and getting everything on point for gyms opening next week

Lots of athletes logs to look at as well to help bring some of the education videos to life for you

Also very likely that a lot of your questions have previously been asked, so whilst personal interaction is a great perk of this community, also make use of the search function to help you with your development.