[Rich Ellis]

Totally agree with Clare. On the surface, I’d say those three sessions back to back without a rest would be hard to recover from if you’re properly going at them.

However – if your logbook tells you you progress week on week, you’re doing something right!

[Rich Ellis]

I went unconventional. Knees still feeling crappy. In a normal gym world, I’d be cracking on, with only a barbell, I need to rethink

I’ve opted to push today and do legs on Wednesday

DB Lateral Raise
High incline press
Flat press
Kennelly’s

Happy with how pressing is feeling. Genuinely a surprise, and I’m not taking it for granted as I’m not yet strong, but it’s a nice gift that I’m making the most of!

[Rich Ellis]

Hi mate

I’m not sure there’s a right or wrong here, it sounds like you’re in tune with your recovery capability, and ultimately, that’s the rate limiter.

If you can progress these sustainably, I see no issue at all with giving it a run.

Alternatively, you could run a priority rotation, picking flat and front delt press in one session, then high incline and tricep press in the other and running two sets of each.

[Rich Ellis]

I ended up resting again today. My knees just felt like crap so anything I’d attempted with a squat variation would have finished in frustration

I’m hoping an extra day rest helps them settle

[Rich Ellis]

I’m surprised you find the Watson equipment good quality mate, it’s awful in my opinion, and the hack squat is amongst the worst pieces. A real display of them not understanding movements at all.

Cybex is probably my favourite also mate. Great addition to your set-up

[Rich Ellis]

For me it depends on the frequency you intend to train, and the other movements you have in your programme mate.

If you have a tonne of lower back loading on leg day, I probably wouldn’t put it on upper day as you’ll dig yourself into a hole

If your lower movements are largely lower back sparing, you can probably get away with either, but again, consider the impact it has on your ham work

Bit “on the fence” I know, sorry, dependent on other variables

[Rich Ellis]

Rested up today guys.

Got some leg work planned for tomorrow which won’t be much fun as it’s barbell only so relying on my failing joints to hold it together!!

[Rich Ellis]

He did working sets of 100 reps?

I think if you’ve followed any of the key philosophies on here, you’ll recognise that there’s promotion of training through a number of rep ranges, but a lot of focus will be given to a lower rep set, high in mechanical tension.

There might be some instances where there’s some higher reps used, but I’d rarely advocate over 20reps for anything in a single set

[Rich Ellis]

Some basics with the basics!!

Upper back barbell row
Shrug
Pull-up
Barbell row
DB Curl

As with the first time round, there’s something nostalgic about doing the basics – back to where it started.

[Rich Ellis]

I’d rest tomorrow and reassess your sessions

There’s no value in having “perfect” sessions if adherence is poor

Either sort yourself out and follow the sessions as they are, or alter the sessions to something you can, and will, stick to

[Rich Ellis]

Rested up today guys. I’ll do some basic pull work tomorrow which will be hard so a rest definitely needed before trying to maximise that!

[Rich Ellis]

Very much as Jimmy has said

Context is everything. Your objective matters a lot as to how you approach this

Don’t confuse pure strength development training systems with hypertrophy training systems

Of course some will have significant crossover, but many of the principles will differ

[Rich Ellis]

Lifted some weights today. Very limited kit as most of us are, so it was back to basics

DB Lateral Raise
High inc DB press
Flat DB press
DB tricep ext

Not strong, but happy with my shoulders playing ball. That said, I’ll see how they react when they actually get tested!!

[Rich Ellis]

As Hilly Posted, plus beetroot if you want even more in the arsenal

Honestly though, for me, double love heart has been the most effective supp

I’m quite heavy (rarely under 300lbs at 5’10”) and it has me on point way better than anything else I’ve used – genuinely

[Rich Ellis]

Wide and shorter range are better for medial delts without causing as much irritation to the joint (typically)