[Rich Ellis]

Yeah I think you’d be doing well go get a full body done in an hour mate!

PPL to start I think mate

[Rich Ellis]

How much are you doing mate? Work sets I mean?

[Rich Ellis]

First of my deload sessions today – pull session.

Everything will change from next week, but this has come at the right time to freshen me up for a big block

Food and bed!

[Rich Ellis]

Literally never – embrace the smell!

Alternatively, yes mate, hand wash, cool water.

Neoprene style are hard to go wrong with, some of the other materials, go steady on the detergent and how you leave them to dry

[Rich Ellis]

Hi mate

Get on over to the education section and work through the videos

[Rich Ellis]

Yeah mate give it a go. You definitely don’t need to be breaking a tooth!

I remember they were really popular in strength circles for a while.

I can’t remember how supported the idea was by literature, but claims of neural fatigue reduction and strength gain were cited

[Rich Ellis]

Rest today guys, before a deload week ahead of getting back into the gym proper

More UFC to catch up on and somehow I’ve managed to avoid any results

[Rich Ellis]

Agree with Clare, a squat and a press variation would be the ideal

As for the hack, if you don’t have one, you don’t have one, so find a stance that allows the V-Squat to prioritise the quads, or look at a smith squat set-up, or evening your “hammer hack” that does similar.

[Rich Ellis]

Good push session today, which as we know is rare for me

Also the last full volume session before making it back into a full gym

I’ll have a low volume week ready to go into a period of growth.

I’m still pretty heavy and finding it easy, so feel I’m in a good position to take a big push forwards

[Rich Ellis]

Hi mate

Firstly, I’m not sure if you attached the pics? I can’t see them.

More importantly mate, what do you want to do? It sounds like you’re relatively newly back, it sounds like you’re responding well, but what’s your driver?

We can all input objectively on what we feel would be best for your physique development, but we can’t tell you what motivates you.

Welcome back bud!

[Rich Ellis]

Yeah, unless there are family or work reasons that make certain days of the week a “no go”, rolling it round in the pattern described would normally be the preferred set up

[Rich Ellis]

Push tomorrow guys and a week away from having a full gym to go at

Today has been a rest day, just catching up on yesterday’s UFC card, then food, then sleep

[Rich Ellis]

I don’t think there’s any harm in trying a three rotation set-up, provided of course you have the access to a wide enough variety of equipment to allow like for like substitutions

I’m typically with Oscar and prefer the more frequent visiting of movements that a two rotation set up gives, but no harm in trying it

[Rich Ellis]

Agree with Hilly mate, you should be super proud of your progress. I know we are each typically our own harshest critic, and there are benefits to that, but it will serve you well to take a step back and acknowledge things you do well

[Rich Ellis]

Rest day today guys. Ready for legs tomorrow, although I’m not going to get enough sleep tonight which is frustrating, but life happens sometimes I guess