[Rich Ellis]

Totally agree with Clare and Oscar mate.

If you have all boxes ticked, think about substituting like for like movements. We can’t linearly progress indefinitely, so at some point we need a change of stimulus – it looks like you may have reached that point!

[Rich Ellis]

I think two is a good start point mate. It gives you enough differentiation to eek out progress for longer, but not so long that you defamiliarise with the movement

[Rich Ellis]

Rest day today guys, not much to report other than a busy day at work and plenty eaten

[Rich Ellis]

You’ll see a lot of us use a leg extension or curl before the compounds. This might be more focussed around maximising knee comfort, but none the less, an isolation preceding the compounds that we largely find effective

[Rich Ellis]

Aligned with the gang mate, don’t worry at all – carry on with the rice milk if it works well for you and you like it

[Rich Ellis]

Pull today

Like the session, just a crap day

-Rear Delt Machine
-Barbell Row
-Low Pulley
-Pulldown
-Assisted Pull-up
-DB Curl

Resting tomorrow before legs

[Rich Ellis]

Very much with Kevin

Decide what’s most important to you and implement accordingly

[Rich Ellis]

Exactly as Clare said. A dextrose and EAA shake will be cheaper than a meal!

[Rich Ellis]

Rest day today guys, getting ready for a big pull session tomorrow

All fed and watered, now just to get the sleep in

[Rich Ellis]

Hi mate

I’d normally “centre” the bench by lining it up where I think is right and then bringing the bar down to touch the bench.

Only practical way I can think of making sure it’s perfectly in line is by using the spirit level app on your iPhone. If you’re an android user and they don’t have that, I’m pretty sure you’ll be able to download one

[Rich Ellis]

Push day today and settled in well to my selected movements

Everything was in a “pivotal rep” set up, so one straight set with a following rest pause set. Just one additional fail point to start, that volume can grow. Always about saving room for progression!

-DB L.Raise
-Machine OHP
-Machine Guillotine Press
-Machine Dec Press
-Rope Overhead Tri
-Straight Bar Push-Down

I’ll now rest before pull on Tuesday which I’m already looking forward to

[Rich Ellis]

I think Joe makes a good point.

Your first week back in the gym won’t be full bore anyway, so either use the “acclimation rotation” as a deload, or if you feel the need for a full break, take the preceding week off also

[Rich Ellis]

Leg session today saw the completion of three full rotations

I’ve got a definite group of “favourite” movements now and strength has climbed well.

In an effort to progress that further, I’ll now be moving from two variations of each session to one.

There will be a large focus on rest pause sets on most movements, with only a couple being left as straight sets as they just don’t lend themselves well to the RP format

We’ll get that all started tomorrow with push day ??

[Rich Ellis]

Hi mate

It sounds like you’ve had some direction from a sports therapist, you probably shouldn’t ignore that, but there’s a difference between doing some prehab work and “training” a muscle

I assume if you’re doing two push sessions (not sure why one is called “chest” and one is called “push”) you are also doing two pull sessions? I would suggest that despite them being a relatively low tax muscle, training rear delts hard four times a week would likely be sub optimal. That said, the nature of the muscle means that it would be possible to programme this without too much drama

Hope that’s helpful

[Rich Ellis]

Rested today guys. Very tired so pleased it’s the weekend

Hope you all have a good one