[Rich Ellis]

Agree with Clare. You’ve waited 3 months, a few weeks of getting moving and finding your place with the movements is a wise start

[Rich Ellis]

EXCELLENT session with Haider today. Just what I needed to remind myself where I need to be

We went

Prone leg curl
Pendulum squat
Leg press
Machine hip thrust
Hypers (ham focus)
Adductor
Leg Ext
Calf

Absolutely nailed me, but that’s what we like!

Rebecca captured it all, so looking forward to seeing the edit

[Rich Ellis]

Hi mate

Very much depends on how much you go at it

I personally would like to see your lead set drop in reps to a 6-8 rep range, but if you legitimately take the set all the way, you’ll hit those stimulating reps

[Rich Ellis]

Rest day today

Tomorrow I have legs with Haider being filmed for the site

He’s sent the session through and there’s a few bits on there I’m not used to, especially a pendulum squat so I’m really looking forward to trying it out

[Rich Ellis]

Pull day today with a touch of chest top
Up at the end

Face pull
Stirrup pull down
Barbell Row
Deadstop row
Cable curl
Guillotine machine press

I’ve had a shitty training week after time off, everything has felt heavy, I’ve been a bit “what’s the point”, but today clicked, I had my focussed anger back. It was a good day .

Couple more weeks of getting things consolidated and it’s go time

[Rich Ellis]

Yep, great place to be, tonnes of really good coaches on here, look at the gang, see who relates to you, have a chat, all will be honest about whether they are right for you mate

[Rich Ellis]

Rest day today gang.

I’ve got a big pull session tomorrow and then legs with Haider for the site on Monday

Hope you all have a great weekend

[Rich Ellis]

This is where supps can be your friend mate

I assume you’ll be allowed to drink at your desk, in which case whey with then you choice of carb (oats mixed in your shake, rice cakes etc…) or fats (nuts, nut butter etc….) will save the day

[Rich Ellis]

When did you last have a break/deload?

When you say food is pretty much the same, how close is “pretty much” and how much have you progressed since that was an adequate amount of food to meet recovery requirements – in short, are you eating for a former you?

[Rich Ellis]

Agree with the gang, probably with Clare’s suggested frequency

[Rich Ellis]

Had a leg day today which was nice to get stuck into

2 sets of each

Seated leg curl
Hack
V-squat
Pivot L.Press
45 Deg Leg Press
Leg Ext

Unsurprisingly strength is down, but I’ll start to crank that back up

[Rich Ellis]

Hi mate

What’s the rationale behind alternating delts and tris?

[Rich Ellis]

I’m interested in the philosophy behind the power and hypertrophy days.

This looks like a Layne Norton split…..

[Rich Ellis]

Where I can I’ll be putting a rest day after my push sessions to allow my shoulder to settle.

That means rest today before legs tomorrow

[Rich Ellis]

BACK. IN. THE. GAME!!

Had a push session today, which is clearly my most vulnerable session so the set up is unconventional

– DB L.Raise
– Cuff L.Raise
– Rope Ext
– Rolling DB Tri Ext
– High Inc Press
– Guillotine Mach Press

As basic as it gets, my MAV, 2 sets for each