[Rich Ellis]

If you have the chest supported cybex, just co solder what you want to target and pick the appropriate grip

[Rich Ellis]

Rest day guys, and it fell well. Ridiculous day at work so pleased I didn’t have to fit training in as well!!

Last meal is nearly ready , very looking forward to my bed tonight

[Rich Ellis]

Agree with Clare, with the addition of, do not expect to be a finished article any time soon. Look at how long those you see as successful/aspirational of been in this. Formal education or applied experience, your own practice, listening, observing, reading and doing. Enjoy every step. Don’t try to rush

[Rich Ellis]

I think it depends a lot on the individual. I think if you want maximum development I would rotate them and to them all in some phases of my training shedule. Conventional, rdl’s, snatch grip, rack pulls, hex bar. All of them have their benefits.

Agree with Michael, and a lot depends on your mechanics and mobility as well.

Don’t ring fence a single movement as “the answer”, we can’t linearly progress one movement forever – we’d all be squatting a thousand kilos by now ?

[Rich Ellis]

Really good pull session today

Moving the big compounds over to “density day” makes this a much more focussed session

SA Chest Supported Row
Pulldown
Dual Chest Supported Row
Upper back Row
Rear delt machine
DB curl

I’ll rest again tomorrow and then it’s into arms

It’s a good week so far ??

[Rich Ellis]

Agree with Lara completely

If it’s something that impacts your relationship and service delivery, it’s an issue

If you’re comfortable separating his political beliefs from your relationship, make that distinction and crack on

[Rich Ellis]

Rested today guys after training both days over the weekend

Looking forward to getting into it with a pull session tomorrow

[Rich Ellis]

It’s largely been covered for you above mate, but also remember that you don’t HAVE to use a protein powder. Granted, there are a tonne of benefits, but it’s not a necessity!

[Rich Ellis]

Hi mate

You need to look at priorities and tge way the rest of the sessions are set up

It could interchange with a barbell row for example on upper day, and with such low ham volume on leg day, would likely be recoverable.

That said, if you’ve got extreme quads, it might be that you afford the leg sessions to be skewed to the posterior

[Rich Ellis]

Yep, and great you’ve spotted the signs mate

Could be a total rest, could be a drop in volume, could be drop in load

Have you run a deload before? Do you have a preferred approach?

[Rich Ellis]

Just finished my push session and my shoulders much prefer this elongated split

Performance was a good shift up on everything, but as importantly for sustained progression, so was level of comfort

DB Lateral Raise
Machine shoulder press
Machine flat press
Machine neutral grip
Rope overhead Tri ext
Pushdown

Some of the pin loaded kit has been maxed out now, so I’ll look to incorporate some additional band resistance, I just need to be mindful that lockout is typically the most uncomfortable part of the movement for me so need to be sensible (a word I’ve not managed to get on with for most of my lifting life ?)

Catching up on last night’s UFC this evening – god knows how I’ve managed to avoid the results ??

[Rich Ellis]

Legs today

Pretty happy with what I put together , although still an amount of tenderness in the adductor which is impacting programming

Adductor machine – light sub-max

Seated leg curl
Abductor
Linear leg press
Pivot leg press
Leg extensions

Leg curl and abductor aside, everything was working in higher rep ranges with modified stances to avoid antagonising the niggle

Push tomorrow ????

[Rich Ellis]

I don’t think there’s a right or wrong mate, there’s valid arguments for beginning/middle/end

I think it’s something you can switch from block to block, but keep its placement consistent for the duration of that block as it will have a knock on effect on performance (be it up or down) for the rest of the movements

[Rich Ellis]

Rested today guys after “density” yesterday and a weekend of training ahead ??

Just finished my last meal – beef mince and potato. Now it’s bed time

[Rich Ellis]

Well you’ve just said that one hurts your back – don’t do that