[Rich Ellis]

I think there would have to be a significant amount of clothing for this to be in any way an issue

[Rich Ellis]

Hi Kai

Yep, I think upper/lower works really well over 4 days

As for programming, go and take a look in the boxing dictation section, watch the videos on how to build the sessions and the philosophy that underpins that.

I think that will be a genuinely valuable experience for you to aid your understanding.

At that point, have a go at putting that into practice and building your sessions, then you can present them to us for critique

[Rich Ellis]

A rest day today. Definitely feeling the novelty of the new movements that ha e been added to my pull session.

Legs tomorrow so I’m getting my rest in this evening and looking forward to a good sleep

I’m feeling a good chunk heavier , so we’ll see what the scale says over the weekend

[Rich Ellis]

I think a lot comes down to programming mate. One PPL doesn’t need to look the same as another.

If you programme intelligently, I quite like the PPL + Upper Lower

You could also do a 4 day upper lower or PPL rotation, you don’t HAVE to use all training days that are available

[Rich Ellis]

Goooooood pull session today. Everything is moving really nicely, all the movements feel good, I’m happy I’ve made the right movement choices. Just need to get strong now !

Session went like this

Calf raise
Chest supported upper back row
Dead stop barbell row
Corner bar row
Pulldown
Standing DB curl

Everything at the moment is straight sets. The objective at the moment is to get strong. Everything is simple, there’s a tonne of rest in my week, patience and consistency are where it’s at for the foreseeable!!

[Rich Ellis]

Hi mate

Sounds like you’ve had a productive year

For me your body composition goals are a redundant point, as I don’t see why you’d be shifting your training philosophy around that (unless of course optimising muscle is no longer the focus/area of interest)

So then the question becomes, what do you have, or what do you need to continue a progressive approach?

From there it’s a “what is possible” in terms of eliminating gaps

[Rich Ellis]

Rest day today guys.

Shoulders have felt good, which wasn’t a definite, so I’m pleased with that.

I think it’s wise to be taking the rest day after pressing, as the loads increase, the stress will also, so I’ll have to be very “on” where they are, but it seems prudent to allow them a day to recover

Looking forward to pull tomorrow, really enjoying a block of consistency with food, rest and training. I’m only a week in, but it feels like I’m on the right path.

One more feed this evening, then rest

[Rich Ellis]

Hi mate

Just keep in mind what the warm up sets are for.

To physically and mentally prime you for the coming work.

It’s very likely that there will be some differences between person and person, and it’s also very likely that there will be differences from high rep to loaded sets

Ultimately you want to be able to feel engaged with the movement, you want to be fresh (without fatigue), and you want to feel confident with the working load when you take the weight.

[Rich Ellis]

After the full weekend off following my first week back, I had a very very very good session today

I can’t remember the last time I’ve had a push session where I did all the movements I wanted to do, and was uninhibited

I’m under no illusions that that could very quickly change as strength climbs and the lifts challenge the integrity of the joint, but as things stand today, I’m in a position to make genuine progress across all of my sessions

Cable lateral
DB lateral
Overhead rope tricep ext
Parallel bar dips
DB shoulder press
Paused DB flat press

I’ll rest tomorrow to give the shoulders a chance to recover before a pull session on Wednesday

For now, food and bed

[Rich Ellis]

Hey Rich ,
do you have any competitive goals for this year or in the future in any form?
Or just solely focused on getting the body back to its best ?

Hi mate

I think I’d be getting a little ahead of myself at this stage mate.

The focus needs to be back to the fundamentals, back to getting a split that’s truly uncompromised, getting back to being strong

There are a number of things Jord and I have spoken about to accelerate the healing, in all honesty, at this stage, they are last chance saloon, but a viable chance

I’ll certainly be documenting them when they come around, but we just need to wait for the world to relax it’s restrictions for it to be responsible and even feasible at the moment

[Rich Ellis]

Agree, do not be a hero with it, you will almost definitely make the situation a whole lot worse

Rest it
Uncover the cause of the issue
Put recovery strategy in place
Put preventative measures in place
Re-start

[Rich Ellis]

Hi guys, another rest today.

Very much looking forward to a heavy push session tomorrow

Today has been tidying a few bits of work up, sorting food and supps for tomorrow, and getting a bit more rest in.

I realised I’ve not outlined my monthly supps, so for interest

JP Whey
JP Sustain
JP MPS Max
JP Vital Support
JP CureComing
JP Love Heart
JP Veggie Might
JP Join-In

I’m feeling heavier and “fuller” after a week back to a calorie surplus and some gym sessions. This week onwards is about progression now tge sessions are set, so let’s see what’s possible

[Rich Ellis]

Hi mate

I’ve not seen this exact piece, but we do have a half rack/smith combo on site and it’s certainly space efficient. The concept is good, it will be down to the way it’s been put together won’t it and I know that’s tough to gauge unless you can get your hands on it, so hopefully someone has tried that exact piece bud

[Rich Ellis]

I think Clare has hit the main point in that the focus should still be, as with everyone, the individual, their circumstances and their needs

If we do want to throw blanket statements out, on the whole, experience level being equal, I think you can usually throw a little more volume at female trainers, but it will bring us full circle to “but it depends on the individual”

[Rich Ellis]

They don’t need to specialise on shoulders, they need to specialise in working with performance focussed clients, and then ideally if they have experience with shoulder demanding sports that’s a bonus.

Anyone used to working with athletes will understand your priorities on return from injury, that’s tge big one mate