[Rich Ellis]

Hi mate

Well done for sticking with the programme to a point of plateau

Either is fine. Swapping exercises from “heavy” session to “light” session, or subbing in completely new movements in

[Rich Ellis]

Pull today guys, another one ticked off and going well. All numbers up, we’re rolling!

Loaded Sets
– Cable Curl
– DB Curl

Clusters
– Upper back Row
– Neut Grip Pulldown
– Calf Raise

Another rest day now.

[Rich Ellis]

Is it feasible to shift your day an hour? So get up and hour earlier and go to bed an hour earlier so you’re not compromising your sleep or this meal?

[Rich Ellis]

Rest day today gang with a pull session on the books tomorrow

Looking forward to getting stuck into it.

Busy days mean I’ve not been great at getting to bed as early as I’d like so need to get better with my time management !

[Rich Ellis]

Go and check out the macro calculator bud

[Rich Ellis]

Push today, and really happy with how my strength is moving.

Loaded sets
– Calf Raise
– DB Lateral Raise
– Neutral Close Grip Press

Clusters
– Guillotine Machine Press
– Machine Fly

Rest tomorrow, then pull on Thursday.

[Rich Ellis]

I’d suggest that you don’t rush or neglect warm-ups. If you do too few, it’s very unlikely you’ll be well prepared for your work set. That said, it’s incredibly individual. Be wary of the number of reps rather than the number of sets

I typically would separate into “warm-ups” and “acclimation” sets. The latter being the ones that are in place to make the work set feel light!

[Rich Ellis]

Rest day today gang.

Looking forward to my push session tomorrow. Right now though, food and bed!

[Rich Ellis]

Hi Trevor, as Oscar has eluded to, the best thing you can do is give yourself a structure.

I’d strongly recommend you getting over to the education section to watch the videos. Having a great understanding of the philosophies will stand you in good stead

[Rich Ellis]

Quite simply I’d have a 4/5 rep gap between top of loaded set rep range and bottom of down set rep range

[Rich Ellis]

Legs today. I’m not strong yet but it’s coming back quickly as you’d imagine from becoming reacquainted with the movements

Loaded sets
– Extensions
– 45deg Leg Press
– Pivot Leg Press

Clusters
-Seated Ham Curl
– Adductor

Rest tomorrow which is welcome after pull and legs going back-to-back

Now going to catch up on the UFC 252 card, hope every has had a good weekend

[Rich Ellis]

Just be mindful that you don’t buy a “+ C”, you’ll often see Glucose including Vitamin C, and you don’t want that anywhere near your workout window

[Rich Ellis]

Eggs and smoked salmon would be my ideal. Very much depends on your preference mate

[Rich Ellis]

Pull session and lapped it up

Loaded Sets
– Barbell Row
– Corner Bar Row
– Low Pulley Row

Clusters
– Cable Curl
– DB Curl

Strength is coming back nicely. Still not going to all out failure on the barbell rows, but it’s coming.

Legs tomorrow, which isn’t a dream after pull, but no hip hinge in tomorrow’s session so less concern

Feed and rest for now

[Rich Ellis]

Go and have a look in the education section mate. Watch the videos, then read some of the athlete logs (majority are PPL), then have a go at writing your own and we will feed back