[Rich Ellis]

I don’t like that mate to be honest
You will be compromising load SO much on a movement tht you should absolutely be driving strength progress (under standardised conditions). If you see barbell OHP as a risky movement, change it.
Don’t start compromising your fundamentals mate

I just see that many compounds negatively affecting my recovery; I just think for me personally it’s going to be overkill for my CNS considering the load requirements of all 3 of the other compound movements. Surely as you get stronger this is not possible? In all the athletes I have followed using JP training methods (the video workouts) they never seem to complete as much volume in terms of compounds as is in the ebook – I have taken this to mean as you get stronger, you may have to drop a compound to ensure recovery capability[/quote]
Hi mate

If I take your description, you cite one compound each for chest, shoulders and triceps. Have I read that correctly?

[Rich Ellis]

Congratulations mate

Yes of course. Literally no amount of expectation can prepare you. You’ll find a way that works for your family. Great news mate

[Rich Ellis]

Pull day today. First one back in the gym and that’s now all of the sessions done

Chest supported upper back row – 1 mid rep set, 1 loaded set, 1 mid rep RP.

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

Pulldown – 1, 3-part 10% set

Smith row – 3 loaded sets

DB curl – 1 RP set, 1 3-part 10% set

Rest day tomorrow and then push on Thursday

[Rich Ellis]

Definitely have CureComing as a staple mate (for joints and lots of other benefits)

[Rich Ellis]

For me I’d get straight back into your schedule. You’ll need to reset numbers, so Friday shouldn’t be a day that you’re looking for personal bests, but a good opportunity to check your movement selection and gauge where you are. That for me would be true for the completion of your entire first rotation

[Rich Ellis]

Another rest day today. Going into pull tomorrow which will be the first one since being back at the gym.

[Rich Ellis]

Rested today gang, same again tomorrow. Was hoping for a quiet day but it’s been busy. I’ll get some downtime now with last night’s UFC card ??

[Rich Ellis]

Hi mate

If dropping him seems a challenge, try bringing someone else into the group with the qualities you’re looking for.

Three is quite a nice natural clock, you and the new guy can get down to business, your friend has a choice

If you find that’s enough, great, if you find him a detractor still, it’s time to base your friendship around other activities

[Rich Ellis]

Arms today. Have a pull and a press here to have a tad more frequency for chest and back given limited training time

Continuing with the stimulant reps density technique, but also been looking at some splits for when I can increase volume.

For now, today went….

DB Curl – 1xHigh Rep set, 2 x 2-part RestPause, 1 x down set

Underhand assisted pull-up (bicep emphasis) – 1xHigh Rep set, 2 x 2-part RestPause, 1 x down set

Stirrup pushdown – 1 x 3-part 10% set

Kennellys – 3 x straight sets

Smith CG – 3 x straight sets

[Rich Ellis]

I think everyone here has given good advice and whichever route you follow will see you well.

If you run with Clare’s suggestion of doing this one phase at a time, you can always shift priority slightly to areas that you feel need greater attention

If you’re going to do that, I’d probably use the opportunity to move to an upper lower and see how the more dedicated time helps things along

Genuinely though, lots of good suggestions here, so you’ll do well whichever route you follow

[Rich Ellis]

Leg day!!

Adductor
– 1 x medium rep set
– 1 x RP set
– 1 x down set

Seated leg curl
– 1 x medium rep set
– 1 x RP set
– 1 x down set

Horizontal leg press
– 1 x 20 rep set
– 1 x 3 part 10% set

Pivot leg press
– 4 x straight sets

Good session , really valued being back on machines, big win for my knees

[Rich Ellis]

I’m with @haider-mehdi here mate

[Rich Ellis]

Totally on the same page as @ajmorris and @giantjohal – perfect combination, and really kind on digestion provided you use a sensible amount of water to mix

Also importantly, not sweet. You definitely don’t want that sickly sweetness if you’re taking yourself to that miserable/fun place!

[Rich Ellis]

Ok ok, my first day back in the gym.

Limited time for sessions means where possible I will be increasing stimulating rep density with intensity techniques.

Today was push and looked like this

DB Lateral Raise – 3 x RP sets

Machine fly – 3 part 10% set

Flat machine press – 4 straight sets

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

[Rich Ellis]

Hi mate

First of all, I’ll just echo the congratulations the rest of the team have passed on.

For me this is a lot of volume. I know it’s all relative, but it’s a new system to you and you’re running a pretty high frequency

I think starting this high leaves you a lot less room for using volume as a progression tool

I think you want to start with a minimum effective volume. Don’t do more than you need to to get an adaptive response would be my suggestion mate