[Rich Ellis]

I’d shift exercises as they stall and you’ve maximised them, but replace them with a “like for like” so you are still working that movement pattern

[Rich Ellis]

I log warm up and working sets. There’s not a right and a wrong, but it’s often a useful reference point

[Rich Ellis]

Take the set all the way, being mindful tht form is standardised

[Rich Ellis]

Legs this evening guys and my knees are feeling a lot better which meant I was able to add an additional thigh compound

I started with hams

SL Curl
RDL

Then shifted to quads

Leg ext

And then put in a slightly quaddy stance thigh movement

Bulgarian Split Squat

I really wasn’t expecting to be able to do this so I’m very happy to have been able to add it in

Finished with a top up on biceps

Resting tomorrow and then push on Wednesday ??

[Rich Ellis]

Exactly as the gang have said. Don’t just bounce into the biggest surplus you can manage, that’s leapfrogging 20 stages along the way!!

[Rich Ellis]

Hi mate

I would start with it as is in the ebook and see how you are.

Life factors will determine your recovery capabilities, and in turn, training frequency.

I would though be focussing heavily on performance and training quality, so with this in mind, woukd rather err on the side of caution, give everything to your sessions, and recover hard

I worry about instinctive training unless you are VERY in tune with your body, and have the ability to be objectively honest with yourself. Harder to do than it sounds!!

[Rich Ellis]

Rest today folks.

Done the usual – food prep, washing, all the boring bits. About to go and sort supps for tomorrow and then not do much else for the rest of the day. Looking forward to some more UFC tonight catching up on the Blaydes Lewis card.

For anyone that cares, I was 313.2lbs this morning, but feeling ok with it. The old me would have fixated on a number to reach, I’m a bit more focussed on trying to get some performance back in this block, the size will come – hopefully!!

[Rich Ellis]

Agree with Jamie and Clare mate, you shouldn’t need so many warm ups later in the session.

If you’re very strong, things will typically take longer as you will likely need more warm up time on the compounds.

As Clare mentioned, there’s not a right and a wrong, your preference may be different to mine and different to the next person’s.

[Rich Ellis]

Hi mate

Very much depends how you squat

If you’re a narrower stance and struggle with ankle mobility, some Olympic lifting shoes could be really useful

If you’re a wider stance, more hip dominant squatter, I’d probably steer more towards flats. As Hyacine said, wrestling boots are often a great choice as they are typically perfectly flat soled and have some support around the ankle

[Rich Ellis]

Quad top up and arms today guys

Recovery at the moment seems to be right on. Rest days are coming at exactly the right time it seems

Really happy with the session. Arms are a serious weakness for me, both from a strength and size perspective. I feel like I have a good set of movements in now to help them develop – let’s see!

Leg ext
Incline DB Curl
SA DB Preacher
Cable Pushdown
Narrow Grip Floor Press

I’ll rest tomorrow and then get back in with legs on Monday ??

[Rich Ellis]

Hi mate

Once you’re back into your flow and are comfortable that you can have a sustained period of consistency, I’d probably look to bring your body fat down a little

It is likely given your period of absence from “proper” training, that if you plan training and nutrition optimally, that you will be able to enjoy a good period of performance increase as your body composition returns to a more favourable state

[Rich Ellis]

Yes team!!

Pull day today and a good strong session

SA Braced Cable Pulldown
SA Chest Supported Row
Upper back row
Barbell row
Overhand pull-up

Strong set of movements, everything felt good, shoulders feeling happy

Arms and quad top up tomorrow, then a rest on Sunday

[Rich Ellis]

Hi mate

I won’t pretend to be an expert on the system, but have a reasonable grasp.

MRV is the maximum volume you can tolerate whilst still recovering to a point that allows optimal performance. The point at which performance goes backwards, woukd be the point at which you have exceeded your MRV

MAV is more fluid and assumes that you use an increase in volume as a progressive tool. With this in mind, your volume would increase week on week from your Minimum Effective Volume up to the point you reach your Maximum Recoverable Volume.

Given that most of us here would look to use increase in load as the variable of progression, I would argue that you would want to operate at your Minimum Effective Volume, and use increase in performance (load moved with standardised variables) until this eventually becomes your Maximum Recoverable Volume (the volume won’t shift, but the stress on your system does because of the increase in strength, meaning that stable volume still becomes more taxing)

I’d be really interested to see if Jord agrees/has anything to add.

[Rich Ellis]

Hi mate

You’ll likely find it develops quite a hard “skin” if you leave it to cool, which for me is the least palatable part of CoR

I personally typically drink mine as a shake, I’m fairly confident I’ve seen this advocated bu the CSN product also so should be fine

[Rich Ellis]

Rested today, shoulders feeling good which is happy after push yesterday.

Starting to feel like I’ve consolidated the initial weight gain.

Expecting performance to be up on pull tomorrow, but that doesn’t mean going into the session complacently

Just have my last meal cooking, then it’s bed ready for tomorrow