[Rich Ellis]

Rest today guys. Ready to roll on upper again tomorrow

[Rich Ellis]

Hi mate

Go over to the education section and watch the programme building videos

Let us know how you get on

[Rich Ellis]

Great job mate.

[Rich Ellis]

Hi gang

Had my leg session today. Managed some more focussed ham work, I don’t think it’ll be long until I’m firing full bore

SL Curl
High bar squat
RDL
Calf raise

Three work sets of each, nearly there!

[Rich Ellis]

Hi mate

Definitely get over and absorb as much as you can from the education section

Please take special note of what’s required in terms of approach and intensity to make the “two set” approach work.

Go get it bud

[Rich Ellis]

Upper today. Very happy with the session until the end when I tried to mid-incline press

When this whole “thing” is over with, I’m stem celling the shiz out of my shoulders

Moaning aside, everything progressed and I managed to reintroduce parallel bar dips so largely happy

Chest supported Upper back row
Underhand Pulldown
Cable curl
Cable lateral raise
Cable x-over
Parallel bar dips
Mid-incline press

Also worth noting – added a second fail point on the back off set of all movements apart from the dips

[Rich Ellis]

Without being miserable, there’s little point in speculating. Early phase return and how that goes will likely influence following restriction lifts

[Rich Ellis]

I think there’s merit in earning your stripes on most of the freeweight movements. Getting strong across the board early on, learning excellent technique and then refining your split

That said, a flat barbell Press is a pretty miserable movement for most people’s long term shoulder health. Decline is a good option, or if you’re wedded tona flat press or incline, maybe switch to a football bar (45deg handles) or a Swiss bar for a close grip variation (neutral grip)

As you get very proficient, making a movement more stable allows you to just concentrate on applying force without the same technical demands

With everything, movement execution is paramount, but it’s a shame that needs reiterating

[Rich Ellis]

Rest day today guys and that’s what I’ve done. I’ve actually barely moved which is rare for me, but much needed

[Rich Ellis]

Yeah I’m with Oscar mate, switch those around and I think you’ve got a really solid plan sat there (all other factors considered of course)

[Rich Ellis]

Aaaaaaand back down to earth with a thump

Hammy still not letting me apply significant force out the hole on squat movements.

I’m getting stuff done, it’s improving, but very slowly

I did do somefeeling out of an RDL. Literally just worked up to 130 and was fine. I think that can be 180ish on Thursday which will be a better reflection of how far it is away from letting me work

[Rich Ellis]

Can I just suggest you go to the education section and watch the video on energy balance mate.

I think that will give you a good foundation to work from when considering body comp during any phase

[Rich Ellis]

It’s a notoriously tough one to progress. Little steps, you’ll crack it!!

[Rich Ellis]

Rest day today guys. Hammy is feeling immeasurably better so really looking forward to tomorrow’s leg session

[Rich Ellis]

Caitlin!!

Looks like you’re taking advantage of this time and working hard – as you always do!

Do you have 1.25kg weight plates? You could duct tape them onto your 25kg DBs to give you an interim to your 30’s. Just a thought

Keep getting it!!