[Rich Ellis]

Legs today

Still a bit hampered by my adductor but added pressing back in

Seated leg curl
Leg ext
Quad dominant linear leg press
Abductor
Pivot leg press

Rest tomorrow, then back to push

[Rich Ellis]

If you programme intelligently I think this is worth trying mate.

The danger of course is that you hammer yourself into the ground with a tonne of lower back loading, posterior chain heavy movements, and you’re unable to recover, but the pattern you’re intending to run lends itself well to this in my view

Put your sessions together and throw them up for a critique

[Rich Ellis]

YES PUSH DAY!!

Not often I say that is it ?

Good today, numbers up everywhere, manageable discomfort- it’s a good day!!

Lateral raise
Machine OHP
Machine chest press
Neutral narrow grip Tri press
Stirrup pushdown
Stirrup overhead Tri ext

Food then rest

[Rich Ellis]

Totally agree, I’d grip is the limiting factor, address it with straps, and to go one step further, if using straps helps focus the movement to the target muscles, go with it.

You want big forearms – train them directly

[Rich Ellis]

I’m with Joe, there’s a big difference between a neoprene sleeve and a knee wrap!

If sleeves add comfort, go with it.

[Rich Ellis]

I thought I’d updated here yesterday, a clear sign of age!

Yesterday I had a good pull session

Low pulley
Pulldown
Rear delt
Dual DB Row (swapping to barbell)
SA Chest supported row
Neutral grip assisted pull-up

Today was a rest, but massively busy at work so it hasn’t felt like one!!

Push session tomorrow gang ??

[Rich Ellis]

What would your frequency be?

[Rich Ellis]

I agree – don’t over think this. If you’ve put an arm day in, you have identified a need for them to have accelerated development. If this is the case, don’t risk limiting progress by underplaying recovery needs

[Rich Ellis]

Rest today team ahead of pull session tomorrow

Getting some food in and having an early night .

[Rich Ellis]

Hi mate

The answer is “yes, you can”. I’ve had zero digestive issues with it.

I’m with Kevin, in that it would probably be preferable to “cook” it, but this is definitely a “kind” product on digestion raw

[Rich Ellis]

Modified leg day to avoid aggravating my adductor

Calf raise
Seated leg curl
Abductor
Trap bar RDL
Leg Ext

It felt ok, it wasn’t a limiter on anything. I’ll be ok to introduce some pressing next time around but will likely narrow my stance to be prudent

[Rich Ellis]

Identify a coach you want to work with, then ask him/her directly mate.

[Rich Ellis]

Hip hinge + curl

[Rich Ellis]

Push day today guys and a good one

DB L.Raise
Machine OHP
Chest Press
Neaut Narrow Machine Press
Stirrup pushdown
Stirrup overhead ext

Legs tomorrow, and in truth I’m not sure how that will look, I’ll have to be reactive to the pull.

[Rich Ellis]

Hi Catalina

When you say you’re doing your first pro show, you will have been through this process a number of times in the past.

Have you previously used a coach to guide you? Has that relationship now ceased?

Which federation are you competing in?