[Rich Ellis]

Hi mate

First of all, appreciate the huge hours you put in to look after people that need your expertise.

I’d put a positive spin on this, yes, you’re starting in a position that isn’t the best you’ve been, but let’s look at that as an opportunity to make some really quick and significant progress.

I think you’re right in saying tht flexibility is the key, and for that reason, I think full body or upper/lower will be your best choice.

If you’re only likely to get two sessions in a week, I’d go with full body. If you think it’s likely to be 3+, I’d lean towards Upper/Lower.

With your nutrition, first of all find out where your maintenance sits, find meals that you are likely to be able to consume quickly during short breaks in your long days.

Hope this is helpful

[Rich Ellis]

Push day today

Started with calves and more leg ext, then moved onto the normal session

Cuff laterals
Supine cuff laterals
Overhead cable ext
Parallel bar dips
Paused press

Finished with some hanging for general shoulder health, which I’ll push further by having the rest day tomorrow to allow every opportunity to recover ahead of pull on Friday.

One meal left this evening , then sleep

[Rich Ellis]

Hi mate

I think this depends how you structure your other feeds.

If you have a post workout shake immediately on finish, I’d be looking to have the intra wrapped up in the first half/two thirds of my session

If you’re a “wait an hour for a meal” kind of guy, you can probably evenly consume the intra throughout the session

On a separate note, be sure to have “enough” water mixed with the carb to prevent stomach issues

[Rich Ellis]

I’m with Louis to a point here mate.

Not everyone will be able to achieve the same positions, and mobility/mechanics will dictate how low you go with this

For me you have too much knee bend for a SLDL. It looks more like an RDL at the bottom point.

Take the movement to the point that mobility allows, not to where others take it.

[Rich Ellis]

Rest today guys. Push tomorrow and then rest again. I’m persisting with the rest either side of push to give my shoulders the best chance of being in good shape.

Been a busy day today, just now sitting down for half an hour before my last meal and then bed.

[Rich Ellis]

Hi Kai

I can’t see an attachment

[Rich Ellis]

That’s very vague mate

Shall we start with you throwing a few videos of movements on here? Anything you are particularly unsure of?

[Rich Ellis]

Have you tried using a wedge for the smith squats mate?

[Rich Ellis]

Leg day today, new look set up, very ham focussed with quads being spread out across the week to accumulate some volume without destroying them any more than they already are

This is how it looked

Single leg curl (4 sets)
RDL (4 sets)
“Teo ham focus hypers” (3 sets)
Leg ext (5 sets)
DB bicep curl (5 sets)

Really good, tough going but now looking forward to progressing all movements

Resting up tomorrow ahead of push session on Wednesday

[Rich Ellis]

Is there a reason for the split sessions? Is it lifestyle necessity, strategic planning, perception of being “optimal”, or simply preference ?

[Rich Ellis]

Hi mate

For me wake up time depends on bedtime

If you’re early to bed and like to get up early, you could do it all in the morning, but I’m assuming from your post, you prefer a bit of a lie in – if that’s the case, I agree with Jessy, get those bits done in the evening.

[Rich Ellis]

Rest today guys

Not had as much down time as I’d have liked but sitting down now to catch up on UFC 258

Starting the week off with legs tomorrow which I’m looking forward to. Whole new set up, very hammy focussed with the state my knees are in, but an opportunity to rebuild some meat there

Hope everyone has had a good weekend, ready to rock the week!

[Rich Ellis]

In addition to Clare’s suggestions, you might have seen Eugene Teo prescribe this ham focussed hyper

[Rich Ellis]

Google is your friend here my man

“DC training templates” will yield plenty for you!

[Rich Ellis]

Arms today, with Quad top up

Because of how badly I’m struggling with my knees, the only option I have unless I want to really trash them, is to take a high frequency approach to leg extensions

Leg ext
Incline DB Curl
Preacher Curl
Cable Pushdown
Narrow Grip Floor-press

One of my best sessions today in a long long time. Every set of every movement felt like it was really doing what it was supposed to

Very much looking forward to doing not a lot tomorrow, and to catching up on tonight’s UFC!!