[Rich Ellis]

Hi mate, Jimmy makes some good points, but as a more general, don’t be so wedded to any single movement tht it becomes indispensable. Unless you’re a strength sport athlete that has to perform a lift for competitive purposes, there’s no one movement that MUST stay. Do what’s best for the overall programme

[Rich Ellis]

Hi mate

Don’t worry about the exact movement. It’s a philosophy. As long as it’s a like for like, it’s fine.

I encourage you to take a look through the videos in the education section.

The programme templates are great, but it’s so good for your own development to understand the “why” rather than just the “what”

[Rich Ellis]

Leg dayyyyyyyy

Abductor
Seated leg curl
Pivot leg press
High bar smith – hack set up
Ham focussed hyper

I’m tired now. Very much ready to rest tomorrow ahead of a three day bounce to fit a good chunk in before a couple of days off for Christmas Day & Boxing Day

[Rich Ellis]

Hi mate

I think you’d do yourself a lot of favours going and watching the series of videos in the education section

We could answer these for you, and indeed we will if you’d prefer, but I think for your development and understanding, getting a good understanding of the philosophy behind these systems is valuable

[Rich Ellis]

Arms and calves today

Toe press

DB Curl
BA rep focus assisted pull-up

Stirrup pushdown
Kennellys
DB flat press

Pressing is coming along which is really nice, but I’m under no illusions that it could quickly go south as soon as I start using heavy loads. For now I’ll be patient

[Rich Ellis]

I’m probably a bit late to the party mate, but if it’s recovering quickly and looks like it will only be this session that requires modification, I really wouldnt even bother looking for substitutes, just press on with the “safe” options, maybe push a little harder in terms of intensifiers as overall recovery will have more capacity

If of course it looks like this could go on and on, there’s value in lining up a whole new session structure

[Rich Ellis]

Had to train in a more restrictive setting again today

Ended up really just trying a few variations of pull which was useful and may feed into some of my other sessions now

Not much to report, will be back on the proper plan tomorrow

[Rich Ellis]

I’m with @hilly

[Rich Ellis]

Agree with Jimmy mate, 20g of whey is low, so the amendment is a positive one

[Rich Ellis]

I’m rubbish at eating veg. Best I manage is spinach and the microwave bags of mixed veg.

I supplement now with Veggiemight from the TBJP range, which is also a probiotic and multivitamin so ticks many boxes!

[Rich Ellis]

Good push session today

Tried the Christmas edition of STIM 2.0. I’m really picky about pre-workouts, I genuinely love this one. Really loved training on it!!

Still got some sorting to do with my press of choice, but it’ll figure out

DB Lateral Raise – 3 x RP set

Rope overhead Tri ext – 1 x RP set, 1 x 3-part 10% set

Machine pec fly – 1 x 3-part 10% set

Close grip machine press – 4 x straight sets

Good session, I’ll change tge press next time round but really happy with the rest

[Rich Ellis]

A great investment for sure mate if you have your long term development in mind. A really valuable resource that you’ll be able to refer to as you progress

Combine that with the education videos on here, and the athlete logs, and you have a really comprehensive and interactive pool of information to draw from

[Rich Ellis]

Rest day today guys, but a very good day, supps arrived ? Ive got my STIM 2.0 which I’m very excited to try tomorrow ?

[Rich Ellis]

For me the warm up sets are about getting you in the best state both physically and mentally for your work set

I’ll typically work a number of warm up sets and then a number of “acclimation” sets.

This really is individual though, some people are really happy going into the work set without an understanding of how it’s going to feel, others want to have touched something very similar

You’ll need to find your own style, so as with everything, document what you try

[Rich Ellis]

Pull day today guys

Really happy with all but tge free row. Just not enough weight so I’ll shift next time out

– Upper back chest supported row | 1 mid rep set, 1 loaded set, 1 down set

– Chest supported SA lat row | 1 mid rep set, 1 loaded set, 1 down set

– Overhand Pulldown | 1, 3-part 10% set

– Standing DB Curl | 1 RP set, 1 3-part 10% set

– Bent over DB row | 2 mid rep sets

Rest tomorrow as then I’m on Thursday for push