[Rich Ellis]

Leg day done and dusted

Again, this is by far the most compromised session without access to a gym, and it’s definitely shown on a visible reduction, but it’s damage limitation

Very limited with movements, so higher volume

Leg curl
Leg extensions
Bulgarian split squat

Seated DB curl

I’ll rest up tomorrow, and then a push day on Wednesday

Got my last meal cooking, then bed

[Rich Ellis]

I think it’s important to keep the eccentric as a controlled phase of the movement, but overly elongating it is probably unnecessary

I think you’ll typically fall into tht circa 2s range if you actively control it.

Worth noting that the eccentric is considerably “stronger” than the concentric, so real benefit can come from overloading IF it’s done sparingly and within recovery capacity.

It should also be done with a measurable load, on “safe” movements.

The safer way is probably to artificially overload this phase by elongating a set. Ie, once you’ve exhausted the concentric phase, have some assistance to complete the concentric and then control the eccentric. This will be VERY neurally taxing, so should be used sparingly

Just my take, and certainly not appropriate for everyone – particularly overloading the eccentric with physical load.

[Rich Ellis]

Rest day again today guys

Had some work to do, haven’t really moved for most of it.

Meals and supps boxed up, now just watching a bit of TV before bed

Looking forward to this training week , rested and ready to roll ??

[Rich Ellis]

It’s a pretty close miss, and we should assume that it’s been a small increase since the last session, maybe 2.5kg, less if you have the fractional plates, so this shouldn’t be a load that is way out of hand.

In this case, I’d go after it again next time, and if it stalls again, look to substitute the movement if there’s no obvious reason you’ve under preformed

[Rich Ellis]

I’m the same as Rhea, Cherry and Blue Slushie respectively for Join In and Prepare.

Genuinely though, the taste is excellent so it’s down to preference, there’s no “avoids”!

[Rich Ellis]

Rest day today guys. Had some work to do, but in terms of physical activity, I’ve not done much other than a walk which was a touch under an hour

I’ll rest again tomorrow ahead of going into next week strong and well rested

About to eat my last meal, and then it’s lights out

[Rich Ellis]

Hi mate

I think it’s great to be able to get feedback from the group on this, but I find it a bit odd.

The one person I would want to “ok” this would be my coach.

I understand you’ve been given macro targets to hit, and relatively free license to build your diet in line with that, but I woukd hope that meal frequency, structure etc… would be something they are keen to give feedback on if you request it.

[Rich Ellis]

Pull day today gang, and that’s a wrap for me this training week.

Weekend off to fully regroup

SA Chest Suppirted Row
Upper back chest supported row
Dorian deadlifts
Barbell row
Wide grip Pulldown
Cable preacher
Incline DB curl

Really good session, very pleased with how I’ve wrapped the week up

Feeling like I’ve dropped a few lbs and as a result feel better when I’m training.

It’s been a very busy period, really long days, and I’m ready for some down time this weekend

[Rich Ellis]

Not uncommon at all mate, and makes logical sense doesn’t it.

If you know this is a common theme for you when you have excellent performance on the preceding movement, give yourself an elongated period before your work sets on the next movement. Extend your rest between your warm-ups, give yourself every reasonable opportunity to recover and perform

[Rich Ellis]

Rested today guys ahead of a big pull session tomorrow

Just sorted my supps and finishing food prep, then a bit of a chill before last feed and sleep

Week as flown by, looking forward to a rest at the weekend

[Rich Ellis]

Hi mate

I think you’ve almost answered your own question here.

There’s an awful lot of personal preference that goes with this.

For me, a first consideration needs to be whether you have enough movement options to create three, equally good rotations. If you end up with one that’s just made up of sun-par movements to make it work, that’s not going to be optimal, so have a look at your movement options.

There’s then a question around your personal adaptation and preference.

For some people, they like to have the higher frequency of the same movements or they find it hard to progress.

Have a look at your movement options, then have a think about your preferences, and arrive at the option that suits you best mate.

[Rich Ellis]

And no “rolling shoulders” stuff, please don’t do that!

[Rich Ellis]

Nice push session this evening, really good pace to the session, everything just felt “good”

Cuff lateral raises
Stirrup overhead extensions
Pec dominant parallel bar dips
Cross-over Tri extensions
Seated DB lateral raises

Shoulders felt really good which is always my key measure on push sessions these days

That said, I’ll keep that rest day tomorrow to make sure they have every chance to stay happy!

[Rich Ellis]

Echoing the team here mate, but shrugs and deadlift variations

[Rich Ellis]

Rested today guys, although I’m not certain it felt much like a rest, pretty full on day, just sitting down for half an hour before my last meal

Knees are pretty happy which is good, and shoulders should be good to go for my push session tomorrow

Food all prepped and packed, supps measured out, ready to roll.

Hope everyone has had a good start to the week