[Rich Ellis]

Rest day today guys.

Shoulders have felt good, which wasn’t a definite, so I’m pleased with that.

I think it’s wise to be taking the rest day after pressing, as the loads increase, the stress will also, so I’ll have to be very “on” where they are, but it seems prudent to allow them a day to recover

Looking forward to pull tomorrow, really enjoying a block of consistency with food, rest and training. I’m only a week in, but it feels like I’m on the right path.

One more feed this evening, then rest

[Rich Ellis]

Hi mate

Just keep in mind what the warm up sets are for.

To physically and mentally prime you for the coming work.

It’s very likely that there will be some differences between person and person, and it’s also very likely that there will be differences from high rep to loaded sets

Ultimately you want to be able to feel engaged with the movement, you want to be fresh (without fatigue), and you want to feel confident with the working load when you take the weight.

[Rich Ellis]

After the full weekend off following my first week back, I had a very very very good session today

I can’t remember the last time I’ve had a push session where I did all the movements I wanted to do, and was uninhibited

I’m under no illusions that that could very quickly change as strength climbs and the lifts challenge the integrity of the joint, but as things stand today, I’m in a position to make genuine progress across all of my sessions

Cable lateral
DB lateral
Overhead rope tricep ext
Parallel bar dips
DB shoulder press
Paused DB flat press

I’ll rest tomorrow to give the shoulders a chance to recover before a pull session on Wednesday

For now, food and bed

[Rich Ellis]

Hey Rich ,
do you have any competitive goals for this year or in the future in any form?
Or just solely focused on getting the body back to its best ?

Hi mate

I think I’d be getting a little ahead of myself at this stage mate.

The focus needs to be back to the fundamentals, back to getting a split that’s truly uncompromised, getting back to being strong

There are a number of things Jord and I have spoken about to accelerate the healing, in all honesty, at this stage, they are last chance saloon, but a viable chance

I’ll certainly be documenting them when they come around, but we just need to wait for the world to relax it’s restrictions for it to be responsible and even feasible at the moment

[Rich Ellis]

Agree, do not be a hero with it, you will almost definitely make the situation a whole lot worse

Rest it
Uncover the cause of the issue
Put recovery strategy in place
Put preventative measures in place
Re-start

[Rich Ellis]

Hi guys, another rest today.

Very much looking forward to a heavy push session tomorrow

Today has been tidying a few bits of work up, sorting food and supps for tomorrow, and getting a bit more rest in.

I realised I’ve not outlined my monthly supps, so for interest

JP Whey
JP Sustain
JP MPS Max
JP Vital Support
JP CureComing
JP Love Heart
JP Veggie Might
JP Join-In

I’m feeling heavier and “fuller” after a week back to a calorie surplus and some gym sessions. This week onwards is about progression now tge sessions are set, so let’s see what’s possible

[Rich Ellis]

Hi mate

I’ve not seen this exact piece, but we do have a half rack/smith combo on site and it’s certainly space efficient. The concept is good, it will be down to the way it’s been put together won’t it and I know that’s tough to gauge unless you can get your hands on it, so hopefully someone has tried that exact piece bud

[Rich Ellis]

I think Clare has hit the main point in that the focus should still be, as with everyone, the individual, their circumstances and their needs

If we do want to throw blanket statements out, on the whole, experience level being equal, I think you can usually throw a little more volume at female trainers, but it will bring us full circle to “but it depends on the individual”

[Rich Ellis]

They don’t need to specialise on shoulders, they need to specialise in working with performance focussed clients, and then ideally if they have experience with shoulder demanding sports that’s a bonus.

Anyone used to working with athletes will understand your priorities on return from injury, that’s tge big one mate

[Rich Ellis]

Hi mate

Very “on the fence” answer, but it depends so much on the severity of what’s going on in there.

If it’s just a labral tear and bicep tendon tidy up, I’d be super surprised if you don’t make a full recovery. Mine were far more complex, so have had ongoing issues, but these are very very common procedures so should be perfectly dealt with

My biggest piece of advice would be to find a legitimately credible sports physio you complete your recovery with, ideally someone that works with shoulder demanding sports – javelin throwers, cricketers etc…

As good as our NHS is in some respects, they’re not specialised in high performance, their job is to give you good quality of life

[Rich Ellis]

Hi mate

Yes, a couple. Where do you want advice focussed? Have you had tge surgery yet?

[Rich Ellis]

Rested today gang.

I’ve felt very tired today, but really pleased with how my knees have felt after leg training yesterday…. bodes well for progress over this block

I also had a look through and a try on of the new TBJP Clothing we’ve been sent. Keep your eyes out guys, it’s tge best range to date, some incredible stuff in there!

[Rich Ellis]

It would of course depend on the way you programme mate, but tht proposed split could be incredibly taxing. I prefer Clare’s suggestion at this stage of your development

[Rich Ellis]

I do the same as Clare and Hilly.

It really isn’t that bad is it?

[Rich Ellis]

Legs today.

It’s been a long week. Again, not in any way moaning, I’m very lucky to be working, but it definitely brings an amount of tiredness

None the less, tht rarely seems to negatively impact training. I like having my sessions at the end of the day. Something to look forward to, a catharsis, a focus separate to the day’s tasks.

I like to be quite “up” for my sessions, so I’m really enjoying the STIM 2.0

Anyway, today’s session.

As we know, I’m going through a “back to basics” strength block. I’m lucky to have some kit at my disposal that I can get stuck into, but typically leg sessions are the hardest to programme without a gym. As a result, sets are higher per movement

Today went

Single leg curl
Sissy squat
Machine squat
RDL

Very much enjoyed it. A few tweaks to make to set-ups, but on the whole, good to go for this block

Have a great weekend all!