[Rich Ellis]

Jimmy and Clare have covered most of it, I’ll add my 2 cents though.

I actually think you’re in a good position to be able to gain some muscle in a deficit. Assuming of course that you have been better developed than you currently are following your illness

The important bit though that both Jimmy and Clare pointed out, is that it is NOT an easy thing to do.

Are you absolutely meticulous with your nutrition, with your programming, with your execution of each session, with your recovery?

If the honest answer is yes, and by that, I mean to the level that you see the guys on the site go to, then for the start of your journey back to the gym at least, I think you have a window of opportunity to add some tissue whilst dropping some body fat.

Even in this best case scenario, it will likely be short lived, so be prepared to move onto the next block.

If the answer to the above “honesty check” is no, then I would do as suggested, do a tidy up and then re-assess

[Rich Ellis]

The gang have pretty much covered it, but ultimately it’s something you need to get your head around

Doing it gradually will keep you in line.

Take a look at @kuba1000hotmail-co-uk-cielen and @giantjohal recent pictures to show you what a “bulk” can look like

[Rich Ellis]

Rest day today following yesterday’s pressing. Giving my shoulders every chance to recover well

Tomorrow will be legs, no excuses but to kick that one out the park

Hope you’re all enjoying a chilled day

[Rich Ellis]

Today made me feel happy.

I wasn’t expecting much after the last two push variations, but the changes I put in place really helped today and I managed to get stuck in

I went like this….

Dip machine
Narrow grip smith press
Narrow grip incline smith press
JM Smith Press
Seated DB laterals

Rest tomorrow, then legs on Thursday

Happy new year folks, I hope 2020 is happy, healthy, and prosperous for you all

[Rich Ellis]

The guys have largely covered it, but it’s worth noting that conventional deadlifts have the highest demand on mobility, and will be the hardest for most people to achieve an excellent lifting position.

Aside from that, the muscles emphasised by each has been covered in the previous posts

[Rich Ellis]

Yep, agreed, intelligently laid out and 4 days a week will be your friend.

Make the most of the extra recovery and you should see your numbers soar

[Rich Ellis]

Rest day today guys. I have a push session tomorrow and have made some changes that reflect the issues last session brought on – let’s see!

[Rich Ellis]

Ok….

DMX – It’s Dark and Hell is Hot

Redman – Smash Somethin’

Yelawolf – Shut the Fu** Up

Kid Rock & MGK – Bad Mother Fu**er

Kid Rock & Eminem – Fu** Off

Eminem – Till I Collapse

Some of my favourites over the years

[Rich Ellis]

Today was an annoyance

I’ve recently decided to squat again, today I remembered why I don’t bother

It’s just not worth the time investment it takes for me to get into a position to perform the working sets. I’m not bothering, I’ll go back to a squat machine variation

Then I did some trap bar deadlifts, but because we only have bumpers, there wasn’t enough space on the bar so had to abort.

In short, shower of sh**

[Rich Ellis]

Prime are definitely one of the front runners, but there are a number of good brands, and as Haider says, it’s rare for a company to dominate across the entire range

[Rich Ellis]

Agree with Corinne, move your cardio session mate

[Rich Ellis]

Shoulders still a bit pissed off from the pressing session earlier in the week so was forced back to Machine OHP as apposed to the Smith I had been making progress on. Shame.

I’ll likely modify my next pressing session into something tame to get them fixed back up

Aside from that, lost a kilo over the Christmas period which I’m not shocked about but am annoyed.

Attack!!

[Rich Ellis]

Don’t JUST look at the set-up. Undoubtedly it’s a very important element, but also look at your movement selection and your movement execution. Both will be vital in securing the progress you desire. More volume is not always the answer, have the movements perfect and then assess

[Rich Ellis]

Pull session today gang

Working on 8s for the loaded sets and then the usual drop for the down sets

Chest supported upper back machine row

Bench row

Neutral Pulldown

Stirrup Pulldown

Cable curl

Incline seated DB curl

Back in the flowwwwww

[Rich Ellis]

Merry Xmas! hope you are fine! and your shoulder too ???? food feast over Xmas? ahah btw just watched the last video with all your gang! heavy staff there! nice! btw just curious about your strap that look so thin! .. where they coming from? ???? small details here… thank you!

Hey, all good thank you, glad you enjoyed the video!

The blue lifting straps? They are made by a company called “Iron Mind”, they are pretty much indestructible!