[Rich Ellis]

Hi mate

I wear SBD sleeves for any pressing or direct tricep work

I don’t have elbow issues, but they make my elbows “feel good”.

I’m not sure if there’s much literature to support them being a preventative measure against various elbow issues, however, they feel as though they are keeping my joints in a good way

[Rich Ellis]

Clare nailed it in my view!

It’s not just the exercise interventions, it’s your every day!

If you struggle to stay conscious of this, there are some aids tht might be helpful for you, like tge Donnie Thompson “Bow Tie”.

I personally feel tht it’s better to not be reliant on external cues, but we need to be realistic with ourselves sometimes, and if something can help, it’s no bad thing.

[Rich Ellis]

Pull day today, and it was a good one!!

Body feeling good, happy with the movements, weights went up – win win win

Braced SA Pulldown
Chest supported upper back row
Barbell row
SA Pivot row
Chest supported lat row
Stirrup pulldown
Cable preacher curl
Standing DB curl

A lot of work done, but felt good and strong throughout

Tike for a feed and then bed. Glad it’s tge weekend!

[Rich Ellis]

Rest day today guys.

Body feeling pretty good, food is set for tomorrow, supps are lined up, one more meal to sink tonight and then I’m sleeping.

Big pull session tomorrow, but a long day before it, so STIM at the ready!!

[Rich Ellis]

Hi mate

For me that really depends how far you’ve come in the time that you’ve been training.

It’s perfectly possible that you’re now at a point of strength and physical development that would make a full-body set-up sub optimal for you.

Some of that will be dictated by how you’ve been training and the philosophy that you’ve followed.

I’d certainly see value in picking up at an upper/lower to get into the set and rep structures if you’re unfamiliar with them.

That said, if you’ve had two years of “exercising” rather than training, it might benefit you to start at “Point A”.

Just my view mate .

[Rich Ellis]

Sounds like you’re on top of it mate. Good news!!

[Rich Ellis]

Hi mate,

I think you’re probably right to step away from a full body session with the time constraints you’re working with

For me, the answer to Upper/Lower vs PPL is again, dependent on whether the time allows you to complete what you need to.

Whilst it’s good you’re liking to work through the suggested stages of progression, if the format doesn’t fit your lifestyle, it’s not the best option for you.

You’ve recognised that with stepping away from full body, now ask yourself the same about Upper/Lower

[Rich Ellis]

Good push session this evening following yesterday’s rest day

Cuff laterals
Overhead tricep extensions
Barbell press
Cross over tricep ext
Seated DB laterals

Going to move my pressing back to DBs, and on varying degrees of incline depending on shoulder feel

Resting tomorrow as has become the norm to help give my shoulders every chance to recover. It seems to be working to point, so I’m going to stick with it ??

[Rich Ellis]

Rested up today guys ahead of pressing tomorrow

Just doing my food prep for tomorrow and I’ll get a bit of down time before meal and bed

Knees are feeling pretty happy after legs yesterday which is positive

Hope it’s been a good start to the week team

[Rich Ellis]

How much is the angle mate? Do you have a pic or a video?

[Rich Ellis]

Hi mate

Really good for anything requiring an amount of play, but still demanding stability/balance components. Think lunges, split squats etc…

[Rich Ellis]

Leg dayyyyyy

Felt really good after the extra rest day over tge weekend

Session looked like this

Calf raise
Seated DB Curl

SL Ham Curl
Leg ext
Split squat

Managing my knees at the moment, which means limited movements, with more volume on each

Resting up tomorrow ahead of pressing on Wednesday

Food all cooked and sorted for tomorrow. Little chill time now before food and bed ??

[Rich Ellis]

Hi mate

What’s the purpose of the meal after meal 2? The pro-fat meal?

Personally I would take that and drop it into the last meal – that needs more protein in it for my liking

[Rich Ellis]

If you have adjustable benches to alter the pressing angle, and if you get on well with a straight bar, my personal opinion is that you can make a great foundation with what you have

Do you also have parallel dip bars? That would be a potentially strong addition.

[Rich Ellis]

Hi Alec,

No right or wrong here mate as the team have already suggested.

Barbell, Smith, DB, Bilateral machine, unilateral machine…. all can have their merits

For me Oscar touched on a really key point. Shoulder health.

Pressing can be an absolute disaster for shoulder health if you try to force positions, so use the modality that suits you best.