[Rich Ellis]

Legs today guys

Still hampered but first direct ham work so in on the way

SL Ham Curl
High bar squat
Hinge squat
Split squat
Calf raise

Resting tomorrow, then upper Thursday and think if I leave legs Til Saturday I’ll be good to rock

[Rich Ellis]

nvm think u meant 2 variations of “heavy push and light pull” and 2 of “heavy pull and light push”? ????

Exactly that mate

[Rich Ellis]

I rested yesterday and had upper today

Really good session.

Chest supported upper back row
Dead stop barbell row
Underhand Pulldown
Cable curl

Cable lateral raise
Cable cross over
Low incline press
High incline closegrip pushups

[Rich Ellis]

Hi mate

I would look to have two variations of each, OR, with this set up, you’d get away with 1 of each as you’re already alternating the session focus. I personally wouldn’t want to be repeating movements, so it depends what variations you have at your disposal.

With regard to the initial question, I’d find it unlikely that you’d hit two sets of 9 with the same load if the first set was a true all out effort.

I’d use the first set as your guide. Then make a decision to accept some rep shortage, or be prepared to make a load adjustment

[Rich Ellis]

I don’t think there needs to be a line that calorie dense foods are “bad”

Of course they can be, but there are plenty that are good additions to a diet

You will though, likely need to consider adding more fats to your diet, which is not necessarily a bad thing at all, but might take some getting your head around

[Rich Ellis]

Legs – still balancing the ham, but I think next week will see it sorted

All squat variations paused

Split squat
Hinge squat
High bar squat
Calf raise

Would ordinarily have RDL in here but that would have been a foolish move today

[Rich Ellis]

Clare has pretty much covered it mate

[Rich Ellis]

Yup, the TG one is nice, but getting anything quickly in this climate may be a little challenging

[Rich Ellis]

Upper today, and I’m loving this upper/lower split! Well, I’m loving the upper bit, and I will love the lower part when my ham lets me go all out

Anyway, today

Seated DB laterals
Ez cable French Press
High incline press

Supine upper back row
Chest supported lat row
Behind neck pulldown
Duel cable curl

[Rich Ellis]

I think the first question to ask is, do you have access to enough like for like novel movements for three rotations?

After that, it’s preference. Some people need to stay on a movement more frequently than others to keep
It progressing, others do really well off the extended break.

[Rich Ellis]

What is best described as a “careful” leg session today

Hammy is definitely on the way, but still not good enough to go after

So a very simple session of

Leg Ext – I did 4 feeder sets of 10 before a working set of 10. I did 3 of these

Hinge squat – This is quite a quad dominant movement but because you can gat so deep, there’s a stretch on the Ham in the hole. I made these a full 2 second pause and held off a little of the power delivery

Calf raise – went at these like normal

I’m left with it feeling pretty good, and hoping to get back in as soon as Saturday for a more “normal” session on them.

Upper tomorrow though

[Rich Ellis]

It obviously depends on your split, but I’d probably split it

You can use plates for lateral raises if you don’t have DBs

Again, plates can be used for rear delts, as can bands

[Rich Ellis]

Rest day today guys

Looking forward to a leg session tomorrow

[Rich Ellis]

Consider current needs of your physique, along with your programme as a whole

What can you recover from?

You will sit somewhere on the spectrum of minimum adaptive volume – the least you can do whilst still making progress, up to maximal recoverable volume. If you go past that, you’ve gone too far and gains will be less than optimal

Life circumstances, programming, adherence to recovery strategies etc… will dictate where you sit on the soectrum

[Rich Ellis]

It’s not normally mate, but I’m going back to it and I’ll give it a good go

Sessions are on my log mate ????????