[Rich Ellis]

Hi mate

If tge heavy fatigue and lethargy is setting in, yes, I’d definitely now consider a deload

There are a number of ways you can do this, ultimately the aim is to drop enough fatigue to continue moving forwards

Dropping to a single set is certainly one approach, others might be a sustained period of complete rest (3-7 days)

There’s no way of telling what’s “best” until you’ve had chance to see how you respond

[Rich Ellis]

Rest day today gang

In for legs tomorrow so resting up and getting fed!

[Rich Ellis]

What’s the reason for structuring you’re meals so close together?

[Rich Ellis]

Matteo makes a good point.

Try to choose movements that you can perform safely (of course there’s a risk every time we pick a weight up, but relative)

Film your sets – you’ll be surprised how easy it looks!

Find a good training partner if self-motivation isn’t quite there

[Rich Ellis]

We can’t see it mate, try again please

[Rich Ellis]

“Density” today and I’ve settled on a movement order

Barbell shrugs
Rack Row
Snatch Grip RDL
Hyperextensions

In a bit of a groove with the rows, and strength is steadily starting to come on the rest.

Day off tomorrow – legs on Tuesday

[Rich Ellis]

I’d be looking at my programming and recovery factors before trying to mask the issues.

It’s not sustainable – something will give!

[Rich Ellis]

Arms and calves today!!

Toe press
Dip machine
Stirrup pushdown
Stirrup curl
Bicep focus assisted pull-up

Got a heavy session tomorrow so worked well having a less stressful one today

Feed and rest – feed and rest

[Rich Ellis]

Bigbenchre

[Rich Ellis]

I think if you need a metal plate in your arm you need the metal plate in your arm mate. Getting it fixed is the priority!

[Rich Ellis]

Rest today gang – back to back sessions now over the weekend which I’m ready for

[Rich Ellis]

I think Ryan has nailed this – it’s a bit like saying “best meat”.

It depends what you want from it. You can get some very lean, low kcal white fish, and some very oily fish. Fit the fish to the needs of your meal

[Rich Ellis]

Pull day, which is solely machine based now

SA Chest supported row
Pivot Pulldown
Dual chest supported row
Upper back row
Rear delt
Cable curl

Rest tomorrow and then into back to back training days at the weekend

Food and rest tonight!

[Rich Ellis]

Sounds like you have it right mate

[Rich Ellis]

Agree. Let’s take a look and critique from there mate