[Rich Ellis]

Hi mate

I won’t pretend to be an expert on the system, but have a reasonable grasp.

MRV is the maximum volume you can tolerate whilst still recovering to a point that allows optimal performance. The point at which performance goes backwards, woukd be the point at which you have exceeded your MRV

MAV is more fluid and assumes that you use an increase in volume as a progressive tool. With this in mind, your volume would increase week on week from your Minimum Effective Volume up to the point you reach your Maximum Recoverable Volume.

Given that most of us here would look to use increase in load as the variable of progression, I would argue that you would want to operate at your Minimum Effective Volume, and use increase in performance (load moved with standardised variables) until this eventually becomes your Maximum Recoverable Volume (the volume won’t shift, but the stress on your system does because of the increase in strength, meaning that stable volume still becomes more taxing)

I’d be really interested to see if Jord agrees/has anything to add.

[Rich Ellis]

Hi mate

You’ll likely find it develops quite a hard “skin” if you leave it to cool, which for me is the least palatable part of CoR

I personally typically drink mine as a shake, I’m fairly confident I’ve seen this advocated bu the CSN product also so should be fine

[Rich Ellis]

Rested today, shoulders feeling good which is happy after push yesterday.

Starting to feel like I’ve consolidated the initial weight gain.

Expecting performance to be up on pull tomorrow, but that doesn’t mean going into the session complacently

Just have my last meal cooking, then it’s bed ready for tomorrow

[Rich Ellis]

Hi mate

First of all, appreciate the huge hours you put in to look after people that need your expertise.

I’d put a positive spin on this, yes, you’re starting in a position that isn’t the best you’ve been, but let’s look at that as an opportunity to make some really quick and significant progress.

I think you’re right in saying tht flexibility is the key, and for that reason, I think full body or upper/lower will be your best choice.

If you’re only likely to get two sessions in a week, I’d go with full body. If you think it’s likely to be 3+, I’d lean towards Upper/Lower.

With your nutrition, first of all find out where your maintenance sits, find meals that you are likely to be able to consume quickly during short breaks in your long days.

Hope this is helpful

[Rich Ellis]

Push day today

Started with calves and more leg ext, then moved onto the normal session

Cuff laterals
Supine cuff laterals
Overhead cable ext
Parallel bar dips
Paused press

Finished with some hanging for general shoulder health, which I’ll push further by having the rest day tomorrow to allow every opportunity to recover ahead of pull on Friday.

One meal left this evening , then sleep

[Rich Ellis]

Hi mate

I think this depends how you structure your other feeds.

If you have a post workout shake immediately on finish, I’d be looking to have the intra wrapped up in the first half/two thirds of my session

If you’re a “wait an hour for a meal” kind of guy, you can probably evenly consume the intra throughout the session

On a separate note, be sure to have “enough” water mixed with the carb to prevent stomach issues

[Rich Ellis]

I’m with Louis to a point here mate.

Not everyone will be able to achieve the same positions, and mobility/mechanics will dictate how low you go with this

For me you have too much knee bend for a SLDL. It looks more like an RDL at the bottom point.

Take the movement to the point that mobility allows, not to where others take it.

[Rich Ellis]

Rest today guys. Push tomorrow and then rest again. I’m persisting with the rest either side of push to give my shoulders the best chance of being in good shape.

Been a busy day today, just now sitting down for half an hour before my last meal and then bed.

[Rich Ellis]

Hi Kai

I can’t see an attachment

[Rich Ellis]

That’s very vague mate

Shall we start with you throwing a few videos of movements on here? Anything you are particularly unsure of?

[Rich Ellis]

Have you tried using a wedge for the smith squats mate?

[Rich Ellis]

Leg day today, new look set up, very ham focussed with quads being spread out across the week to accumulate some volume without destroying them any more than they already are

This is how it looked

Single leg curl (4 sets)
RDL (4 sets)
“Teo ham focus hypers” (3 sets)
Leg ext (5 sets)
DB bicep curl (5 sets)

Really good, tough going but now looking forward to progressing all movements

Resting up tomorrow ahead of push session on Wednesday

[Rich Ellis]

Is there a reason for the split sessions? Is it lifestyle necessity, strategic planning, perception of being “optimal”, or simply preference ?

[Rich Ellis]

Hi mate

For me wake up time depends on bedtime

If you’re early to bed and like to get up early, you could do it all in the morning, but I’m assuming from your post, you prefer a bit of a lie in – if that’s the case, I agree with Jessy, get those bits done in the evening.

[Rich Ellis]

Rest today guys

Not had as much down time as I’d have liked but sitting down now to catch up on UFC 258

Starting the week off with legs tomorrow which I’m looking forward to. Whole new set up, very hammy focussed with the state my knees are in, but an opportunity to rebuild some meat there

Hope everyone has had a good weekend, ready to rock the week!