[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!

[Rich Ellis]

In addition to Clare’s suggestions, you might have seen Eugene Teo prescribe this ham focussed hyper

[Rich Ellis]

Google is your friend here my man

“DC training templates” will yield plenty for you!

[Rich Ellis]

Arms today, with Quad top up

Because of how badly I’m struggling with my knees, the only option I have unless I want to really trash them, is to take a high frequency approach to leg extensions

Leg ext
Incline DB Curl
Preacher Curl
Cable Pushdown
Narrow Grip Floor-press

One of my best sessions today in a long long time. Every set of every movement felt like it was really doing what it was supposed to

Very much looking forward to doing not a lot tomorrow, and to catching up on tonight’s UFC!!

[Rich Ellis]

Hi mate

I actually don’t know tht the same answer will apply to everyone, you could well find a divide here, and I think a chunk of that will be down to understanding of the movements and how best to execute

You will, I’m sure, have seen how badly the RDL is being bastardised at the moment. People doing Dorians, conventional deadlifts etc… and calling them “RDL”.

I think both movements if done properly have a tonne of value, and it seems you already know which one you personally lean towards

[Rich Ellis]

I think it can be quite individual mate as to which you see better results from

In your situation, if the barbell variant provoked some back issues, the subtle change in line of pull that you can achieve with DB’s could be the difference that allows you to continue progressing – in that case, probably being the better option for you.

If you have access to one, you could also try using a trap bar mate, again, you can shift the centre of gravity, but have the added stability of a fixed bar which may allow heavier loading.

In terms of “feel”, I really like the DB variation mate. I’d encourage you to give them a go and play with DB position to see if you can find something that really hits the spot

Hope that’s helpful mate

[Rich Ellis]

Yes, you can shift the centre of mass more with DB’s

A barbell will always be in front of you, you can manipulate the position of DB’s to alter the line of pull

[Rich Ellis]

Pull day today!!

I was very game for this, and I’ve fallen on a group of movements I’m now really happy with

SA Braced Cable Pull
Braced Meadows Row
Chest supported Upper Back Row
Straight Bar Corner Row
Neutral Grip Pull-Up
Calf Raise

Quad top up and arms tomorrow. Hopefully a restful weekend ahead after another busy week. See if weight has moved on Sunday and adjust accordingly

[Rich Ellis]

Echo Clare’s words mate

Take advantage of the education resource to help you understand the philosophy behind the full body set up.

Then have a go at putting something together for us to critique

[Rich Ellis]

Look pretty good to me mate!

[Rich Ellis]

Rest day today guys which is now the way after a push session to give my shoulders the best chance of feeling “happy”

Busy day, just sitting down now to chill before last meal and bed

Pull day tomorrow which I’m very much game for, getting those extra lbs added!

[Rich Ellis]

Hi mate

I’ve trashed my shoulders over the years so really keen to see you avoid that

I’d double dose cure-coming as a good anti inflammatory as a base

I would get it looked at and assessed, it might be that you need an MRI

Let’s hope not, but it’s fairly common that a subacromial process grows and rubs on the bicep tendon

In some cases, you may need a decompression (having it shaved down surgically) but if it’s not as bad as that, mobility and postural drills to increase the subacromial space and allowing the bicep tendon freedom of unimpinged movement

It may also be that local anti inflammatory injections can help with complementing this process

Good luck !

[Rich Ellis]

PUSH. DAY!

I was really psyched for this, and it went equally well.

I’ve refined the movements down and added more sets, this is a group that cause me no issue at the moment, and for me with push sessions, that’s the biggest win – being able to consistently progress without running into discomfort

Cuff laterals
Overhead tricep ext
Paralllel bar dips
High inc DB press

I will rest tomorrow and then go into a pull session on Friday

[Rich Ellis]

Agree that the wall hack is a great option. If you have some webbing you can also fashion a sissy squat

How are you progressing along mate? The volume looks quite low to me, but if you’re making good progress, roll with it