[Rich Ellis]

Depends what you’re trying to achieve, but agree with the group, a rack chin is the second pic

[Rich Ellis]

Rest day today. I definitely paid for the forced time in the sun yesterday. I’m an interesting colour and have felt tired all day

Arms and delts top up tomorrow. Got all my food and supps prepped, one more meal to sink and it will be bed time

[Rich Ellis]

It’s ok if you got everything done you’d planned to do with the rest periods that you’d planned to programme

[Rich Ellis]

LEG DAY!!

Heavier, more compound focussed of tge sessions.

Happy with it. They’re not perfect but my knees are definitely improving

Long day working today, too much sun which has resulted in patches of “colour”. Enjoyed my session, happy with my session, but definitely tired and ready for a rest day tomorrow

I hope everyone has had a good BH Monday

[Rich Ellis]

Absolutely agree with Clare. It sounds as though you are operating with familiar stimuli, and with a good recovery process in place. That’s excellent news!!

[Rich Ellis]

Cant add anything more sensible than Clare’s suggestion….

[Rich Ellis]

Push today, and whilst I didn’t set the world alight by any means, I did have a couple of wins

Managed to get back on the smith and work a couple of movements on there

Inc smith press
Flat smith close grip
Rope overhead Tri
Laterals

Lots of strength needs bringing back here, and patience will be critical in not upsetting my shoulders, but really happy they let me do this today

Getting ready for my last meal. Working most of tomorrow, then a leg session before resting Tuesday

[Rich Ellis]

I literally haven’t moved on for the past god knows how many years mate. Still the same few for me

Eminem – Til I Collapse
MGK Ft Kid Rock – Bad Mother f’ker
Kid Rock Ft Eminem – Fk Off
Meek Mill – Ima Boss

[Rich Ellis]

I’m with Meg. Bracing would happen immediately before initiating the movement, and then maintained for the complete rep of there is opportunity for a reset. If not, maintained for a number of repetitions until a reset is forced

[Rich Ellis]

Back day today with a chunk of lower back loading

Neutral grip Pulldown
Dead stop barbell rows
RDL

Really happy with this set of movements. A lot of strength to make up, but it will come

One meal to go this evening and then hopefully a relaxed day tomorrow

[Rich Ellis]

Hi mate,

I’m not sure if you forgot to attach the sessions, or whether you were just being polite in asking first.

Definitely put it in here mate, you’ll get some feedback.

[Rich Ellis]

If you’ve just stalled the movements, it might not be the split that needs to change, but a rotation in the movements. This should stimulate a new phase of progress in the movements, which will hopefully translate to your physical development also

[Rich Ellis]

Leg day

The less taxing of the two in an effort to spare my knees, and recovery

Four work sets of each, with the final set being a 3-part rest pause

Seated leg curl
Adductor
45deg leg press (narrow quad stance)

It’s getting repetitive, but I’ll be looking forward to tge sessions where I can have long enough to put in the volume and variation i would like

Back day tomorrow ??

[Rich Ellis]

There’s a balance isn’t there, and the answer will not be the same everyone

Where are you in your training life?
What are your current goals?
How well are you on top of recovery factors?

[Rich Ellis]

Agree with all the above

It’s obviously ok to skill care about it, but don’t compromise a life changing experience.