[Rich Ellis]

Push day done

Cuff laterals
Overhead cable extensions
Parallel bar dips
Cross over tricep ext
Seated DB lateral raise

Good session, shoulders pretty happy, but I’m looking forward to putting some pressing through my delts and chest as machines become available on gym re-open

At that point it looks likely that I’ll shift to a “pro-split” whilst access is restricted to 60min sessions

For now, I’m persisting as I can.

Rest tomorrow, one meal left this evening – then sleep!

[Rich Ellis]

There’s no attachment mate

[Rich Ellis]

Agree with Alistair mate, will depend on daily totals

[Rich Ellis]

Hi mate

Do you have a DL derivative anywhere in your programme – upper or lower?

[Rich Ellis]

Rest day today after legs yesterday, but also importantly, ahead of push tomorrow

Giving the shoulders every chance to behave!

Just about to sink my last meal, then it’s bed.

[Rich Ellis]

Absolutely agree with Oscar here mate. You are progressing and recovering- it’s a great position to be in, make the most of it!

[Rich Ellis]

Leg day done and dusted

Again, this is by far the most compromised session without access to a gym, and it’s definitely shown on a visible reduction, but it’s damage limitation

Very limited with movements, so higher volume

Leg curl
Leg extensions
Bulgarian split squat

Seated DB curl

I’ll rest up tomorrow, and then a push day on Wednesday

Got my last meal cooking, then bed

[Rich Ellis]

I think it’s important to keep the eccentric as a controlled phase of the movement, but overly elongating it is probably unnecessary

I think you’ll typically fall into tht circa 2s range if you actively control it.

Worth noting that the eccentric is considerably “stronger” than the concentric, so real benefit can come from overloading IF it’s done sparingly and within recovery capacity.

It should also be done with a measurable load, on “safe” movements.

The safer way is probably to artificially overload this phase by elongating a set. Ie, once you’ve exhausted the concentric phase, have some assistance to complete the concentric and then control the eccentric. This will be VERY neurally taxing, so should be used sparingly

Just my take, and certainly not appropriate for everyone – particularly overloading the eccentric with physical load.

[Rich Ellis]

Rest day again today guys

Had some work to do, haven’t really moved for most of it.

Meals and supps boxed up, now just watching a bit of TV before bed

Looking forward to this training week , rested and ready to roll ??

[Rich Ellis]

It’s a pretty close miss, and we should assume that it’s been a small increase since the last session, maybe 2.5kg, less if you have the fractional plates, so this shouldn’t be a load that is way out of hand.

In this case, I’d go after it again next time, and if it stalls again, look to substitute the movement if there’s no obvious reason you’ve under preformed

[Rich Ellis]

I’m the same as Rhea, Cherry and Blue Slushie respectively for Join In and Prepare.

Genuinely though, the taste is excellent so it’s down to preference, there’s no “avoids”!

[Rich Ellis]

Rest day today guys. Had some work to do, but in terms of physical activity, I’ve not done much other than a walk which was a touch under an hour

I’ll rest again tomorrow ahead of going into next week strong and well rested

About to eat my last meal, and then it’s lights out

[Rich Ellis]

Hi mate

I think it’s great to be able to get feedback from the group on this, but I find it a bit odd.

The one person I would want to “ok” this would be my coach.

I understand you’ve been given macro targets to hit, and relatively free license to build your diet in line with that, but I woukd hope that meal frequency, structure etc… would be something they are keen to give feedback on if you request it.

[Rich Ellis]

Pull day today gang, and that’s a wrap for me this training week.

Weekend off to fully regroup

SA Chest Suppirted Row
Upper back chest supported row
Dorian deadlifts
Barbell row
Wide grip Pulldown
Cable preacher
Incline DB curl

Really good session, very pleased with how I’ve wrapped the week up

Feeling like I’ve dropped a few lbs and as a result feel better when I’m training.

It’s been a very busy period, really long days, and I’m ready for some down time this weekend

[Rich Ellis]

Not uncommon at all mate, and makes logical sense doesn’t it.

If you know this is a common theme for you when you have excellent performance on the preceding movement, give yourself an elongated period before your work sets on the next movement. Extend your rest between your warm-ups, give yourself every reasonable opportunity to recover and perform