[Rich Ellis]

Very strongly recommend Vital support and Love Heart combo mate.

Genuinely couldn’t be more impressed with it.

You can then of course do other bits like hibiscus tea, beetroot juice, fish oil etc…

[Rich Ellis]

There’s a difference mate between elevating the bar because you can’t safely move through the full range, and elevating it because you want to avoid a segment of the lift

As Oscar has said, always operate within what is a safe range for you.

[Rich Ellis]

Pull day

Switched this up as with the rest of the split for a while

This is the less demanding on the lower back of the two pull sessions

4 work sets of each

Meadows row
Low pulley row
Assisted pull-up

Resting tomorrow and then arms and Delt top up on Friday

Just got my last meal cooking, little bit of downtime whilst I wait, then bed

[Rich Ellis]

I’m with the gang here mate, I struggle when people have 4 days on the bounce, even if it is a lighter session

I think try the increased frequency, once Thts had a fair shot, you can look to increase volume slightly if required

[Rich Ellis]

Legs today gang and whilst it was only three movements (4 work sets of each) it got the job done

Pivot leg press
Smith squat
Seated leg curl

As things open back up and time restrictions lift, I’m confident I will make good progress with leg training

This set up will give me a solid base, and an opportunity to regain some strength ready for the additional movement variation

One meal left this evening, pull session tomorrow, so a good sleep needed

[Rich Ellis]

Hi mate,

My personal view is that with an isometric tension movement (for upper back) like a DL variation, you’re not going to achieve a mind-muscle connection in the same way you woukd on the Vince trip phase of a row.

I would start with an upper back focussed row. Chest supported or low pulley. The upper back variation won’t be heavy enough to trash your eractors on the low pulley variation, but it will wake them up.

[Rich Ellis]

Much needed rest day today!

Got a leg session, first in this series, tomorrow which I’m looking forward to

Just sat down, I’ll have an hour, feed, and bed.

All set for tomorrow, let’s see how my body likes it!!

[Rich Ellis]

Definitely don’t persist if it’s causing you issue

Depending on how you’re set up, there are massive shearing forces going through your knees on an extension

The beauty of the Prime is that you can manipulate the loading profile to eliminate pain

[Rich Ellis]

With Hilly here mate. Try swapping the oats out for CoR, if that settles it, problem solved!

[Rich Ellis]

Shifting things more towards a strength emphasis for this next block

I’ve made a lot of fuss about the restricted training window, so that largely means I’ll have limited movements with greater number of work sets, which will mostly be repeat load exposure.

Today was push, I’ll rest up tomorrow.

Machine OHP
Neutral CG press
Parallel bar dips

Hangs

Got my numbers set for next time out, I’ll be doing the same on Tuesday

Food prep all done, about to jump into my last meal now, and then bed

[Rich Ellis]

Absolutely echo Clare’s thoughts regarding getting to the bottom of the issue and prioritising joint health.

That said, I think sleeves can play a part in that, and again, as Clare said, the neoprene style are the ones I favour.

SBD are excellent quality, can’t recommend them highly enough (I’m not at all affiliated to them)

[Rich Ellis]

Delt top up and arms today.

Really good session, everything felt good where it was supposed to, no niggles!

DB lateral raise
Tricep ext
Overhead ext
Cable curl
DB curl

About to cook my last meal and get a relatively early sleep.

It’s been a good and fairly restful day, looking forward to similar tomorrow

[Rich Ellis]

What in particular are you looking for from this mate? Is there something that makes you uncertain of either federation?

Is there a definite direction you want to go? (Eg you’d love to compete at the Universe)?

[Rich Ellis]

Legs today gang, with a heavy quad emphasis

Leg ext
Horizontal leg press (quad stance)
Smith squat
Adductor

I’ll stop bleating on about it, but time is not my friend in these sessions so that’s why we have so few movements in here. More sets than I’d normally like in an effort to make up the volume though.

Arms and Delt top up is next on the cards, but right now – steak!

[Rich Ellis]

I agree with Ryan here mate. Rest day foods, as much rest as your schedule can allow.

Depending on your own personal feel, if getting out for some air and doing some steps helps, great, if it knocks you back, get rid of it.

Ultimately you want to get yourself better ASAP, anything that stretches this out is a hindrance to progress.