[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

[Rich Ellis]

It’s pretty broad George. I don’t think you can do much other than play with the angles until you find one that feels “right”

[Rich Ellis]

Rest day guys, I’m later in bed than I’d have liked but a busy day

Heavy pull session tomorrow so getting the sleep in now

Have a great weekend team

[Rich Ellis]

Push today and best session of return to gyms so far. Strength is climbing nicely, starting to feel a bit heavier too

Loaded sets
– Machine rear delt
– Machine chest press
– Machine OHP

Clusters
– DB L.Raise
– Tri Rope Overhead Ext
– Tri Pushdown

Feed now. Then hopefully a better sleep with the cooler evening

Rest tomorrow ahead of pull on Saturday

[Rich Ellis]

Hi mate

Consider that a 25g jump is only 100kcal, so I doubt you need to bother with a smaller increment

It seems a sensible move, but if you’d prefer to eat some more whole food carbohydrates in your pre/post, that’s ok as well.

For me, I’d probably opt for the jump you’ve proposed though

[Rich Ellis]

I’ll echo the guys here mate. Hit the top of your rep range before moving the load up

[Rich Ellis]

Resting today after yesterday’s leg session

Very much struggling with the heat as I’m sure everyone is. Feeling lethargic, no desire to feed etc…

Still, needs must, so cracking on

[Rich Ellis]

Agreed with all, up it for the second set, however you should then be sorted with your logbook to know where you’re at next time out so big misses are unlikely

[Rich Ellis]

Well this is miserable AF. I HATE this heat.

Whinging aside, legs dusted

Loaded Sets
– Adductor
– Seated Leg Curl
– RDL

Clusters
– Extensions
– Hack

Rest tomorrow, desperately hoping for some sleep!