[Rich Ellis]

Personally I like rap, hip hop, and rock

I’d rather train in silence than to music I dislike, but this whole area is of course hugely individual. It’s what gets YOU into “that place”

[Rich Ellis]

Calves and arms today to wrap up the training week

Really good session today but I very much need the rest day tomorrow

Starting to feel my weight a bit, which is probably expected. Performance continues to climb, I’m just going to have to be extra sure to make my rest days count

This is how the session looked

Calf raise
Inc DB seated curl
DB preacher
Cable pushdown
Narrow grip floor press

Narrow grip floor press is new in. I only went light (failed at 20 reps), I’ll steadily increase load, just need to keep an eye on my shoulders

Interesting point of note – having transitioned from sustain to performance fuel for my intro workout carbs, I’d foolishly not considered that this meant my creatine supplementation went out tge window!! Definitely a supplement I would always want to use, so Jord and Corinne got some to me and I began loading today (loading isn’t essential, but it will achieve saturation more quickly)

Have a great Saturday evening team

[Rich Ellis]

Hi mate

Couple of things … why don’t you have a stab at putting a programme together and then ask for a critique?

On the pull-up bar, you don’t have to do pull-ups with straight legs. If you bend them, do you have enough height?

Do you intend to add anything else to the equipment list?

[Rich Ellis]

New look pull session (thank you Jord!) to offset the lower back pumps

Single Arm Braced Pull-Down
Single Arm Chest Supp Row
Chest Supp Upper Back Row
Barbell Row
Underhand Pull-Down
DB Curl
SA Preacher

Excellent session, no issue with lower back. Really good training week ??

[Rich Ellis]

Hi mate

Great case study for tge FBW approach, really pleased to see it going so well for you

I’d try to standardise everything now mate, whether back is a strong point or not, I wouldn’t be complacent with it, I’m sure it will still have room for improvement, and your selection will have knock ons to other movements

All in all, looking forward to seeing where you get to, well done!!

[Rich Ellis]

Rest day today after yesterday’s leg session. I’ve got my last meal in, then a good rest before a heavy pull session tomorrow

Looking forward to trying a few things Jord suggested to help combat the lower back pumps that wrote my session off last week, so a new look session coming!

[Rich Ellis]

If my weekly volume for my biceps was the same as my weekly volume for my back, I don’t think I’d worry about my bicep volume being too low….

[Rich Ellis]

Leg day

I’ve moved to some higher rep work to allow my knees the best chance of remaining in one piece

I’ve added in some BFR work to exaggerate the effect further

It’s a different kind of hard, but it allows failure training without impacting some already delicate joints

Leg curl
Leg ext
Sissy squat
Banded machine squat
Close stance stiff leg deadlift

Resting tomorrow before taking on a pull session on Friday

[Rich Ellis]

Hi mate

I’m not sure what your line of work is, but would it be possible for the pre-WO meal to be a liquid meal whilst working?

I’m in a similar situation and am very busy through the day, but am lucky enough to at least be able to have shakes

My pre-WO meal is CoR and Whey as a shake.

Is that feasible?

[Rich Ellis]

Rested up today guys, shoulders feeling happy which is good news.

Long day of work, good day of eating, ready to go at it tomorrow – what rest days are for!!

Interestingly I’ve shifted from whey concentrate to whey isolate so looking forward to tht arriving. See how tht sits

[Rich Ellis]

Whatever works with your day mate

Just because some people get up at 5am doesn’t mean it will work for you

If you enjoy and get a lot from, early morning training, it’s a good decision. If you’re sluggish and tired, I’d suggest it’s sub-optimal

Please also consider if you have a fixed bed time for any work/lifestyle reason. There’s no good getting up at 4am if you know you can’t get to bed until midnight.

[Rich Ellis]

Push session this evening and a good one at that!!

Cuff laterals
DB laterals (will sub these for supine cuff)
Overhead Tri ext
Parallel bar dips
DB press

Shoulders were feeling a bit “naggy” so left the DB shoulder press out. Purely a decision to help longevity, in the past I’d have made “quick win” decisions, and although it’s too late, I’m learning!

Rest tomorrow to give them every chance to recover

[Rich Ellis]

My personal thought is similar to Hyacine’s

I would squat to the depth that your mobility allows safe execution, and similarly, utilise a box if you wish to shorten the range

For me though, I would just choose a different movement if you want something else from the movement

[Rich Ellis]

Rest day today guys

Weighed in and things have gone up but slowed. I won’t change anything this week and see what that means

141.6kg/311.3lbs

Not done a whole lot today, but of work, food prep, eating, got me ready for tge week coming

Push session to start things off tomorrow- let’s get it

[Rich Ellis]

@bigbenchriche @youngoscar thank you guys appreciate the reply’s, I’m new to low volume/high intensity so need the reassurance every now and then haha

Thts absolutely what the forum community is here for mate.

Keep marching on my man!!