Rich Ellis
Forum Replies Created
-
Upper session done and progressed!
Seated DB Laterals
Supine Row
Chest supported lat row
Behind neck Pulldown
Ez tricep Pushdown
High inc cable press
Dual cable curl -
What Clare said “the most for the least”. You want to start with your minimal adaptive volume. You then have room for progressing a number of different stimuli. Chuck it all in at once, where will you go?
You’re progressing. Trust the process
-
Rest day today gang and I’m pleased. I’m not great with the heat so I feel wiped! Rest and food this evening, big Upper session tomorrow ????????
-
Agreed mate, as a start point this is high.
There’s some great vids in the education section that will be a solid place to start. Obviously bring questions to the group if anything is unclear or you’d like advice applying what you’ve learned
In essence though, do as little as possible to create that adaptation from the start point, you then have loads of tools at your disposal to progress with
-
Legs today
Reintroduced hinge squat which has confirmed I can go back to full session next time out
Today was 3 work sets of each
Leg curl
Hinge squat
RDL
Calf raiseI’ll put high bar squats in with that too next time out
-
The bloat is interesting, that could potentially be your chosen food sources if it doesn’t happen with a liquid meal
As for not feeling like eating. If you kick the crap out of yourself, it’s very likely you won’t want to eat until your body regains some balance.
I too have a shake as my immediate post source. I don’t see any reason why that’s an issue if it works best for you. Some things just don’t need over complicating
-
Upper today, and everything got got.
I’ve been using the new Stim pre on upper days. I like being off my face when I train, so I take 22g and it takes care of business
I’m genuinely so pleased I “regressed” to an upper lower, I’m right in the thick of it and that’s the bit I love
Chest supp upper back row
Underhand Pulldown
Cable curl
Cable lateral raise
Cross over
Parallel bar dips (paused) -
As long as you standardise, I think either is fine. I would though, if you are going with immediate succession, alternate lead side session to session (obviously record that)
-
That’s very decent of you Robin – one of the good guys!
-
Rest day gang.
Legs feeling good after yesterday. No ham issues, so hoping I’m there with it now
Upper tomorrow
-
I’d probably be reaching out to some sports medical practitioners mate for an informed opinion
Clearly seeing someone at the moment isn’t likely to be possible, but an overview of the issue or even a zoom consultation might give you some insight
-
Lower day today, and I am a happy meathead
I think thts my ham sorted and good to go
Modified session again but zero discomfort
SL Ham Curl
High bar squat
RDL
Calf raise3 work sets of each. Stopping a few short of failure but no discomfort so I’ll increase the intensity from here
-
Hi mate
I’ll echo the others and hopefully add some other bits as well
Avoid movements that aggravate the issue. This could also be modifying a movement. Higher feet on a leg press may shift some of the stress. It won’t give you the same quad stimulation, but might allow you to keep the movement in some capacity.
Reduce inflammation via CureComing and Join-In
Seek advice from a good sports practitioner. Soft tissue therapy may help. Some eccentric loading patterns have been used with some success in patella tendonopathy
You may also want to consider prolotherapy and/or PRP. Some people have reported excellent results, others will swear blind it does nothing, but an option to explore
-
Rest day today gang. Legs tomorrow and I’m very much contemplating a repeat of the last session as thts been very kind on my ham
-
I think if you’re serious about Strongman competition this needs some work mate.
I’m not going to pretend to be an expert in this space, I’d seek out Adam Bishop, say you’re a member of the site here and see if he can help with your programming. I imagine it will be a charged service, but one well worth it.