[Rich Ellis]

Leg day today and definitely my favourite session “back” so far.

Leg training was definitely the most hindered during gym closure for me, so this heightened variation and resulting misery was a real treat

Strength has taken a big hit, but that’s ok, it will very soon turnaround

Session looked like this

*Straight Sets*
Leg Ext
45 Deg leg press
Pivot leg press

*Cluster sets
Seated ham curl
Adductor machine

I typically don’t get very sore, but I imagine the next couple of days will be uncomfortable!

Rest day tomorrow, and then back in for the second push rotation ??

[Rich Ellis]

Exactly what @joe-ballinger-2 said mate

[Rich Ellis]

For me that would mean a change of movements mate. Sadly none of us can indefinitely progress without a change of stimulus

Swap the movements that aren’t progressing out mate, you can sub them back in down the line

[Rich Ellis]

Rest today guys ahead of a leg session tomorrow

Legs has definitely been the most hampered training over the gym closure period so I’ll be excited to getting back to full on sessions ??

[Rich Ellis]

Are you in a rush Jack? Are you progressing steadily week on week?

Obviously it’s for you to set your goals, and it’s not for anyone to tell you what you should and shouldn’t do, but if 3 plates a side (just FYI, when people talk about “a plate” they mean a 20kg plate – just so you don’t get confused) and you’re progressing, you will get there soon on your 5 rep set.

[Rich Ellis]

Pull session today guys

Really happy with how it went but did highlight a bit of a strength drop off. Not overly surprising, and not a massive concern. I’m where I am. It’s behind where I’ve been, but progress every week will redress that

*Straight Sets*
Dead stop barbell row
Corner bar row
Chest supported machine row

*Clusters*
Standing DB Curl
Cable curl
Toe press

Really good session, very happy with the movement selection, just time to move it on a bit now is all

[Rich Ellis]

Great movement, and a bit part of tht is that it’s much kinder on your shoulders – this game requires longevity!

[Rich Ellis]

It depends what you want. It’s a chest supported movement, so if you’re doing like for like, you want to swap it with a chest supported variation.

Shallow incline prone DB row?

[Rich Ellis]

Back in the gym with push

Session split into two sections – straight sets and clusters

The straight sets focussing on loading, the clusters still operating with a progressive overload theme, but helping increase the density of stimulating reps

*Straight Sets*
Machine rear delt
Incline machine press
Machine OHP

*Clusters*
Seated DB Laterals
Rope overhead Tri ext
Tri push down

Kcals sat at 6,000 as a start point

Pull tomorrow

[Rich Ellis]

I do this too mate – only thing to be aware of is how raw oats sit with you vs cooked oats.

[Rich Ellis]

Rested again today – absolutely ready to roll tomorrow

Let’s get it gang

[Rich Ellis]

It’s a smart system, clusters are the king for high density of stimulating reps, but there’s so many good responses on here

It’s easy isn’t it to want to do the fancy shiny new system. In cutting out the basics, you hamper yourself.

Be patient. Do what’s best for you right now

[Rich Ellis]

Last session out of the gym today. This set up has served me really well, I’ve been incredibly lucky to have it available to me, but now it’s time to have a concerted push

12 weeks of “go”. Looking forward to getting stuck into the new options available to me

I’ve needed this deload, I’m ready to rock ??

[Rich Ellis]

Without wishing to be a smart arse – if you love DC, why not move to the 4 day variation?

[Rich Ellis]

Rest again today. One more session tomorrow before I’m back in a proper gym!