[Rich Ellis]

Calves and arms today guys ahead of a rest day tomorrow

Calf raise
Stirrup cable curl
Inc DB Curl
Tri pushdown
Floor French press
Stirrup pushdown

Good session, everything working well

I feel like my weight has levelled off now, I’ll find out where it is in the morning and see what that dictates tge next move being

One more meal tonight, then a big sleep

[Rich Ellis]

I think you’ve answered the question mate in saying your recovery is fine

Just keep a close eye as strength progresses

[Rich Ellis]

Tried a few different things today to keep my knees in check. Very happy with the session and was kind enough on my knees to allow progress over the coming months

RDL
SL Curl
Leg ext (BFR)
Sissy squat (BFR)
Machine squat

Looking forward to a good rest tonight, it’s felt a long week

I’ll do a calves and arms session tomorrow before resting on Sunday.

I feel like weight will have stabilised this week – let’s see!!

[Rich Ellis]

If you’re getting stronger consistently, week on week, I’d be reluctant to change anything mate

All other variables being on point, this is a positive sign of progress, try not to fall into the trap of looking for “more” when you’re already in a great position.

[Rich Ellis]

Hi Robin

How’s progress at the moment? If you can progress with less, do.

There will be a point at which you need more, but don’t force tht until it’s a genuine need

[Rich Ellis]

Are delts and arms particularly lagging mate?

If so, they may require priority, but that could, for this period, perhaps be achieved by session design and a move to the PPL split whilst recovery falls back in line.

As Meg eluded to, It’s hard to advise without understand your specific needs.

[Rich Ellis]

Rest today guys

Had a good catch up with the boss who has re-jigged my pull session for me until I adjust to the BW I’ve added too quickly.

Actually got a movement in that I’ve never done before, which is a rarity, so looking forward to trying that next time out

Legs tomorrow, so bed time soon.

[Rich Ellis]

Aaaaaand utter rubbish session today

I’ve been getting some really extreme lower back pumps, to the point ghat today’s pull session was badly inhibited

I’m going to touch base with Jord tomorrow to get his take on things, but for me, simply a case of adding too much weight too quickly

I’ll reconsider tge session and see what’s best moving forwards

[Rich Ellis]

Hi mate

First of all, your English is excellent – don’t apologise!

You can get a lot done with the kit you have, but I’m not sure why you’d need to have that as an option forever.

If you desire to always train from home, I think optimising training will require extra kit

[Rich Ellis]

Hi squad.

Rest today after yesterday’s push.

Probably the most I’ve “felt” my shoulders in a while, so glad I rested them today.

Not painful or worrying, but they definitely feel like they’ve had some load through them so need to keep an eye

Been a long and busy day at work (I’ll reinforce tge point, I’m not whinging, I know I’m very lucky to be working and certainly aren’t someone that’s work shy)

Heavy pull session tomorrow. Looking forward to knocking that one up

Just had my last meal, sleep now.

[Rich Ellis]

Hi Rich,
Good to read through this and see the plan.

Is there any reason you’re not logging weights used currently? I’m a bit of a geek (and know you lift some ridiculous numbers on some very tough exercises), so that’s always cool to see.

_________________________________________

@Paul__Dudley

Hi mate

I log them in my book, I just typically don’t on here as it often doesn’t mean a great deal when you talk about machine variations as it’s hard to relate

With the situation as it is, I’m doing more free weights so would be more relevant at the moment I guess, nothing more than a habit now mate but appreciate the feedback

[Rich Ellis]

I’d look for a shift if you can

Louis suggests a front squat which is a good idea. If you have a Smith machine, that would be another option, as would be your hack

If you do opt for the same movement, you could look at a different stance, wide vs narrow?

Lots of options

[Rich Ellis]

Yessssss push day to start tge week!!

Really happy. Everything continues to creep up, it’s going to plan, it’s performance focussed, the rest will take care of itself

Cuff laterals
DB laterals
Overhead Tri
Dips
Inc DB press

As is the way at the moment, I’m resting tomorrow to gone shoulders the extra day of rest and the best chance of staying “happy”

Big feed then sleep.

[Rich Ellis]

Not a participator, but very much enjoy watching MMA. I’m a bit single minded with it and only watch UFC, but the one thing I make time for myself to watch every week

[Rich Ellis]

I like Haider’s meal, and Hilly’s amount of carbs pre & post