[Rich Ellis]

Yes, you can shift the centre of mass more with DB’s

A barbell will always be in front of you, you can manipulate the position of DB’s to alter the line of pull

[Rich Ellis]

Pull day today!!

I was very game for this, and I’ve fallen on a group of movements I’m now really happy with

SA Braced Cable Pull
Braced Meadows Row
Chest supported Upper Back Row
Straight Bar Corner Row
Neutral Grip Pull-Up
Calf Raise

Quad top up and arms tomorrow. Hopefully a restful weekend ahead after another busy week. See if weight has moved on Sunday and adjust accordingly

[Rich Ellis]

Echo Clare’s words mate

Take advantage of the education resource to help you understand the philosophy behind the full body set up.

Then have a go at putting something together for us to critique

[Rich Ellis]

Look pretty good to me mate!

[Rich Ellis]

Rest day today guys which is now the way after a push session to give my shoulders the best chance of feeling “happy”

Busy day, just sitting down now to chill before last meal and bed

Pull day tomorrow which I’m very much game for, getting those extra lbs added!

[Rich Ellis]

Hi mate

I’ve trashed my shoulders over the years so really keen to see you avoid that

I’d double dose cure-coming as a good anti inflammatory as a base

I would get it looked at and assessed, it might be that you need an MRI

Let’s hope not, but it’s fairly common that a subacromial process grows and rubs on the bicep tendon

In some cases, you may need a decompression (having it shaved down surgically) but if it’s not as bad as that, mobility and postural drills to increase the subacromial space and allowing the bicep tendon freedom of unimpinged movement

It may also be that local anti inflammatory injections can help with complementing this process

Good luck !

[Rich Ellis]

PUSH. DAY!

I was really psyched for this, and it went equally well.

I’ve refined the movements down and added more sets, this is a group that cause me no issue at the moment, and for me with push sessions, that’s the biggest win – being able to consistently progress without running into discomfort

Cuff laterals
Overhead tricep ext
Paralllel bar dips
High inc DB press

I will rest tomorrow and then go into a pull session on Friday

[Rich Ellis]

Agree that the wall hack is a great option. If you have some webbing you can also fashion a sissy squat

How are you progressing along mate? The volume looks quite low to me, but if you’re making good progress, roll with it

[Rich Ellis]

Agree with Oscar. Unreal figure ??

[Rich Ellis]

Rest day today guys. Knees are mad at me so I’m right in making the decision to shift things around.

I’ll report in about the appointment with the doc as I get to it

Push session tomorrow and I’m already very ready to roll

[Rich Ellis]

I am very much the similar to Jimmy here. My pre is 2hrs before training and I’ll look to have the intra shake done 20-30mins before the session finishes

[Rich Ellis]

Absolute sh*t storm of a session. Knees have given up, it would now be foolish to push them any harder

Going to adopt a hammy dominant approach to leg training until I’m back in the gym with some kind machines

I’ll also look to go to the sports doc to get some regenerative action taken. For now, very grumpy meathead !!

[Rich Ellis]

Just to add to Oscar’s comments , I think one of the reasons people (not just tall) stall with pressing movements sooner than pulling movements, is that it’s far more difficult to employ any “loose” movement execution

There’s not really any getting away from range (you know you’ve cut depth short if you have) and the movement has a definite finish point with a lockout (not so with a row or pull-down). It’s also far harder to introduce momentum, or if you can find a way, it’s far harder to justify to yourself that you haven’t than it is with a pull.

This may not apply to you, you may be picture perfect, but honest self reflection on this will be valuable to most

[Rich Ellis]

Rest day today gang

I was starting to feel a bit beaten up yesterday and that’s definitely carried through into today

I could very much have done with a day of doing nothing, but life rarely allows that ?

Looking forward to getting back in tomorrow for more legs.

Hope you’ve all had good weekends ??

[Rich Ellis]

Hi mate

One of the issues with box squat is that almost no one actually box squats, they squat to a box

I strongly recommend jumping on a good powerlifting resource like Elite FTS to actually learn how to execute the movement