[Rich Ellis]

I think any of those are good replacements mate. I’d throw snatch Grip RDL in there for further upper back stress.

If you do rack pull, resist being one of these clowns that makes it a 3in movement though.

[Rich Ellis]

“Push” session done.

I use term lightly as it is my most hampered session

Cuff lateral raises
Overhead rope ext
Pushdown
Smith JM

I will be swapping out the Pushdown for a narrow loaded press-up to have an amount of chest stimulation

Ultimately the aim is to protect the shoulders

[Rich Ellis]

I think the same rules apply, if the movement is maxed out, the movement is maxed out.

You’ve given it a good run, so for me no issue in putting SLDL in to start a new progression

[Rich Ellis]

Legs today guys. Everything progressed so I’m sat here a little wiped right now, but that’s how it’s supposed to be, right?

Standing leg curl
45deg Leg Press
Horizontal banded leg press
Leg ext
Walking lunges
GHR
Calves

[Rich Ellis]

I’d switch the movement out mate, choose something new but like for like, progress that until you stall, then come back to this

[Rich Ellis]

It was rest today guys, picking backbup with a leg session tomorrow ????????

[Rich Ellis]

As Andrew and Max have pointed out with different styles, you had indeed got confused.

There’s loads of information, as well as the capacity to ask specific questions, so you will learn as you go.

[Rich Ellis]

Back work today guys.

Chest supported upper back row
Incline bench row
Neutral Pulldown
Stirrup Pulldown

Cable curl

[Rich Ellis]

Totally agree with Clare

No need to barbell bench press as a physique athlete if it doesn’t suit you.

MANY other options that sound like they will work better for you

[Rich Ellis]

Pressing session today gang

It went well. There’s a tolerable/acceptable amount of pain in my shoulders. I’ll progress steadily

Dip machine
Smith press
Inc smith press
Underhand cable Ext
DB lateral raises

[Rich Ellis]

A few points

Do get it checked out ASAP, but also by someone relevant

Recognising you will likely want to continue in the meantime

Good to do your ham isolation first, maybe put a leg extension in there too (if comfortable) before compounds

Try having your feet higher up the plate. This will change the emphasis of the movement but should relieve some stress on the knees

Follow Kuba’s suggestion. Back off set before the loading set

Try the JoinIn supp from the trainedbyjp range

[Rich Ellis]

Rest day today guys ahead of pressing tomorrow

[Rich Ellis]

I would probably consume intra in first third of my session, have a post workout shake, then go home, shower, do anything that needs doing, then have whole food meal

[Rich Ellis]

Lower back loading today

Leg Ext – high rep

Smith squat
RDL (narrow stance & paused)
Dead stop row

Calves

[Rich Ellis]

The SBD sleeves are excellent mate. Get them on the tight side and they’ll look after you