[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

[Rich Ellis]

I’m with Jamie mate. 2-4hrs depending on what the meal consists of

[Rich Ellis]

Very annoying session today. Couldn’t get any of the kit if planned to use, and with there being time constraints on sessions, waiting wasn’t an option so I had to go off plan and do what I could.

As a result, not worth recording as it won’t be repeated as a session, but chose as many “close to” movements as I could so as to provide some similar stimulus

Back session tomorrow which I’m anticipating to be much easier to access as there’s largely free weight movements in there

Onto my last meal now, then bed

[Rich Ellis]

Hi mate

When you say you can’t recover, does that mean your lifts have now stalled and you’re unable to progress with a goal appropriate volume?

[Rich Ellis]

Hi mate,

Unless you’re an absolute super freak in the gym, I would opt for the stimulus.

If the rest of your recovery markers are on point, you may find 7hrs enough.

It’s really good you’re aware of the recovery, and I’m not grouping you in with this as I know nothing about you, but so many people now are prioritising everything over the actual training, and the vast majority just aren’t in a position to do that.

If your training suffers, you’ll have a decision to make, but it will be an informed one

You could of course try to get to bed a little earlier, but appreciate life gets in the way sometimes and not everyone can dedicate every aspect of life to training

[Rich Ellis]

Very welcome rest day today. Nipped into work for a couple of hours, did some stuff in the garden, prepped food and supps.

Going to have a bit of a chill for a couple of hours now. Managed to totally avoid results from last night’s UFC card so that’s my viewing sorted

In for my second rotation push session tomorrow which I’m looking forward to.

Two meals to go this evening, and a not too late bedtime is the plan

[Rich Ellis]

Episode 14 is focussed on Push day mate.

Use that and a combination of some of the logs to get a base, then bring it for review

[Rich Ellis]

Leg day done

Just three movements here but 4 work sets of each.

I’m putting legs every third workout for increased frequency whilst volume is hampered by time restrictions

Leg press
Squat
Adductor

I wanted to see how squats were. Ok but not perfect is the honest assessment

I’ll switch out for box squats I think and see how that works

I’m going to rest tomorrow, just about to drop my last meal now and then bed

[Rich Ellis]

Very much with Clare here mate. I’d not be looking for “one offs” to see if you can survive, but rather be looking to embed a progressive philosophy to your training

Have a good look at the logs, but also spend some time in the education section watching and digesting the video content.

[Rich Ellis]

Oscar has really nailed it for you mate

[Rich Ellis]

Arms and Delt top up today

All iso work

Stirrup pushdown
Stirrup overhead extensions
Cuff laterals
Dual cable curl
DB curl

I’ve really enjoyed this week’s sessions. Next rotation starting tomorrow

One more meal to go, then it’s bed

[Rich Ellis]

Adjusting the seat to an upright position will likely help

Ankle and hip mobility should be assessed and if necessary, addressed

[Rich Ellis]

Rested today guys which was welcome actually. Been a very full on day though so I’ve not felt well rested!

Just sunk my last meal and got everything ready for tomorrow. Time to crash now, I have arms and Delt top up tomorrow evening ??

[Rich Ellis]

I agree with Oscar, dead stops can definitely stop creep in your sets, just be mindful of how much you use them though as it does release tension from the working muscle(s)

With regard to “when”, the variations can be useful if you’re running a rotation of your sessions, but don’t want to step away from a movement completely

Some people do really well with having total disconnect with a movement for a few weeks, others suffer badly performance wise.

If you’re in the latter group, it might be a good option for you