[Rich Ellis]

What will change if frequency stays the same mate? What’s the rationale?

Do you intend to increase volume for each respective muscle group?

Do you feel the muscle groups at the end of the session are given less effort?

[Rich Ellis]

Back day, which is another frustrating one with the time limit, but today’s went as well as it can in a short time period

4 work sets each of

Chest supported lat row
Low pulley row
Assisted pull-up

I actually for the first time since lockdown felt a bit more “me” in there today. A bit of an edge to my mood and an attitude with the weights.

See what I weigh in at tomorrow ??

[Rich Ellis]

In which case mate, I’ll step back.

I’m not in a position to offer intelligent advice when I don’t have a good understanding of your spinal injury.

Stay well bud

[Rich Ellis]

Hi mate

My view is that you aren’t really changing a lot, other than accelerating your stall with this movement

You’ve acknowledged that you will have to live away from your favourite movement when you hit a wall, so you either reduce its frequency now and prolong how long it stays in your programme, or you saturate yourself push sessions with it and accept you will lose it earlier

Either way you will end up with less sessions using it

I would be looking at why the other movements aren’t up to scratch, and either looking for a new option, or looking to optimise the ones that you currently see as less favourable

[Rich Ellis]

Hi mate,

How did you injure your back, and is there anything lasting that suggests you are susceptible to re-injury?

If not, I don’t see a reason you couldn’t start from scratch with lower back loading movements.

That said, I do think hypers are a great place to start. They are very easy to manipulate loading on be it through positioning or added resistance.

If I was using them to start out, I’d programme them as if I was using an RDL, just so you build a level of normality should you progress to more taxing movements

[Rich Ellis]

Arms and Delt top up

Actually really enjoyed this, which is rare as there’s no big movements

DB Laterals (5)
Machine Preacher (4)
Standing DB Curl (3)
Pushdown (4)
Overhead extensions (3)

Just about to cook my last meal and I’ll be early to bed. Looking forward to a bit of a rest over the weekend.

[Rich Ellis]

EAA is not a substitute for a complete protein.

I’m with Clare. Utilise the intra shake and then consume an easily digestible whole food meal post training

[Rich Ellis]

Sorry , for clarity, you’ve previously been coached by Jord, and you’ve now replicated the process yourself?

[Rich Ellis]

Leg day today gang

Focussed on hams, adductors, and had a thigh move in there to finish also

Definitely the biggest casualty of the short training slots, but equally a step up from the lockdown options, so it’s forward motion

I’d like to have more volume in there, it will have to wait, but I’m building a library of movements I can get stuck into without ending my knees!

Back in tomorrow for arm and Delt top up ????

[Rich Ellis]

Hi mate

Rear delts id go with a chest supported row with a high line of pull and a relatively wide grip

Nothing wrong with doing an isolated fly movement before if you struggle to “feel” them

[Rich Ellis]

Rest day folks

Very very long day but a really good one and I’m feeling excited to get stuck into legs tomorrow

Sorted all my meal prep, I’ve got one meal left this evening, then I’ll be hitting bed

[Rich Ellis]

There’s just not a right and wrong here mate

It’s really hard to guide you any further than , choose the movements that you “feel”, that excite you, that target the areas you want to develop. Choose movements you can progress with minimum risk

Sorry, it’s a bit wishy washy, but it’s so down to the individual that if you can consider tge above factors, you’ll hopefully arrive at a good space

[Rich Ellis]

I think it makes sense mate, but don’t be afraid to put a rest day in the middle of it if it does start to hit you.

[Rich Ellis]

Back day, and a simple one at that!!

Barbell row
RDL
Neutral Pulldown

Good session, 10 work sets in total.

Resting tomorrow ahead of legs on Thursday

Meal prep done, just finishing off a bit of work and it’ll be time for my last meal

[Rich Ellis]

I do this mate, and it’s absolutely fine with me.

If you have any gut disruption, react accordingly