[Rich Ellis]

Another rest day today. Going into pull tomorrow which will be the first one since being back at the gym.

[Rich Ellis]

Rested today gang, same again tomorrow. Was hoping for a quiet day but it’s been busy. I’ll get some downtime now with last night’s UFC card ??

[Rich Ellis]

Hi mate

If dropping him seems a challenge, try bringing someone else into the group with the qualities you’re looking for.

Three is quite a nice natural clock, you and the new guy can get down to business, your friend has a choice

If you find that’s enough, great, if you find him a detractor still, it’s time to base your friendship around other activities

[Rich Ellis]

Arms today. Have a pull and a press here to have a tad more frequency for chest and back given limited training time

Continuing with the stimulant reps density technique, but also been looking at some splits for when I can increase volume.

For now, today went….

DB Curl – 1xHigh Rep set, 2 x 2-part RestPause, 1 x down set

Underhand assisted pull-up (bicep emphasis) – 1xHigh Rep set, 2 x 2-part RestPause, 1 x down set

Stirrup pushdown – 1 x 3-part 10% set

Kennellys – 3 x straight sets

Smith CG – 3 x straight sets

[Rich Ellis]

I think everyone here has given good advice and whichever route you follow will see you well.

If you run with Clare’s suggestion of doing this one phase at a time, you can always shift priority slightly to areas that you feel need greater attention

If you’re going to do that, I’d probably use the opportunity to move to an upper lower and see how the more dedicated time helps things along

Genuinely though, lots of good suggestions here, so you’ll do well whichever route you follow

[Rich Ellis]

Leg day!!

Adductor
– 1 x medium rep set
– 1 x RP set
– 1 x down set

Seated leg curl
– 1 x medium rep set
– 1 x RP set
– 1 x down set

Horizontal leg press
– 1 x 20 rep set
– 1 x 3 part 10% set

Pivot leg press
– 4 x straight sets

Good session , really valued being back on machines, big win for my knees

[Rich Ellis]

I’m with @haider-mehdi here mate

[Rich Ellis]

Totally on the same page as @ajmorris and @giantjohal – perfect combination, and really kind on digestion provided you use a sensible amount of water to mix

Also importantly, not sweet. You definitely don’t want that sickly sweetness if you’re taking yourself to that miserable/fun place!

[Rich Ellis]

Ok ok, my first day back in the gym.

Limited time for sessions means where possible I will be increasing stimulating rep density with intensity techniques.

Today was push and looked like this

DB Lateral Raise – 3 x RP sets

Machine fly – 3 part 10% set

Flat machine press – 4 straight sets

Rope overhead ext – 1 x RP set, 1 x 3 part 10% set

[Rich Ellis]

Hi mate

First of all, I’ll just echo the congratulations the rest of the team have passed on.

For me this is a lot of volume. I know it’s all relative, but it’s a new system to you and you’re running a pretty high frequency

I think starting this high leaves you a lot less room for using volume as a progression tool

I think you want to start with a minimum effective volume. Don’t do more than you need to to get an adaptive response would be my suggestion mate

[Rich Ellis]

Hi mate

I think you need to have a bit of an experiment with this

For me, my first action would be to keep the performance marker of the loaded set and drop the back off work.

So for compounds or isolation, whatever the lead set would normally be

See how your body responds to that, it will be a valuable learn

[Rich Ellis]

Rest today , hope everyone had a good first day back in the gyms

I’m back in tomorrow and looking forward to the variation !

[Rich Ellis]

Use the web browser mate rather than trying to screen share

Alternatively run through your laptop on hdmi

[Rich Ellis]

Rest today guys. I actually will be tomorrow as well. Thursday I’ll be in and getting back into a routine with a full complement of kit

For those of you going tomorrow…. enjoy!

[Rich Ellis]

I don’t like that mate to be honest

You will be compromising load SO much on a movement tht you should absolutely be driving strength progress (under standardised conditions). If you see barbell OHP as a risky movement, change it.

Don’t start compromising your fundamentals mate