[Rich Ellis]

Push day today and settled in well to my selected movements

Everything was in a “pivotal rep” set up, so one straight set with a following rest pause set. Just one additional fail point to start, that volume can grow. Always about saving room for progression!

-DB L.Raise
-Machine OHP
-Machine Guillotine Press
-Machine Dec Press
-Rope Overhead Tri
-Straight Bar Push-Down

I’ll now rest before pull on Tuesday which I’m already looking forward to

[Rich Ellis]

I think Joe makes a good point.

Your first week back in the gym won’t be full bore anyway, so either use the “acclimation rotation” as a deload, or if you feel the need for a full break, take the preceding week off also

[Rich Ellis]

Leg session today saw the completion of three full rotations

I’ve got a definite group of “favourite” movements now and strength has climbed well.

In an effort to progress that further, I’ll now be moving from two variations of each session to one.

There will be a large focus on rest pause sets on most movements, with only a couple being left as straight sets as they just don’t lend themselves well to the RP format

We’ll get that all started tomorrow with push day ??

[Rich Ellis]

Hi mate

It sounds like you’ve had some direction from a sports therapist, you probably shouldn’t ignore that, but there’s a difference between doing some prehab work and “training” a muscle

I assume if you’re doing two push sessions (not sure why one is called “chest” and one is called “push”) you are also doing two pull sessions? I would suggest that despite them being a relatively low tax muscle, training rear delts hard four times a week would likely be sub optimal. That said, the nature of the muscle means that it would be possible to programme this without too much drama

Hope that’s helpful

[Rich Ellis]

Rested today guys. Very tired so pleased it’s the weekend

Hope you all have a good one

[Rich Ellis]

Hi mate

Well done for sticking with the programme to a point of plateau

Either is fine. Swapping exercises from “heavy” session to “light” session, or subbing in completely new movements in

[Rich Ellis]

Pull today guys, another one ticked off and going well. All numbers up, we’re rolling!

Loaded Sets
– Cable Curl
– DB Curl

Clusters
– Upper back Row
– Neut Grip Pulldown
– Calf Raise

Another rest day now.

[Rich Ellis]

Is it feasible to shift your day an hour? So get up and hour earlier and go to bed an hour earlier so you’re not compromising your sleep or this meal?

[Rich Ellis]

Rest day today gang with a pull session on the books tomorrow

Looking forward to getting stuck into it.

Busy days mean I’ve not been great at getting to bed as early as I’d like so need to get better with my time management !

[Rich Ellis]

Go and check out the macro calculator bud

[Rich Ellis]

Push today, and really happy with how my strength is moving.

Loaded sets
– Calf Raise
– DB Lateral Raise
– Neutral Close Grip Press

Clusters
– Guillotine Machine Press
– Machine Fly

Rest tomorrow, then pull on Thursday.

[Rich Ellis]

I’d suggest that you don’t rush or neglect warm-ups. If you do too few, it’s very unlikely you’ll be well prepared for your work set. That said, it’s incredibly individual. Be wary of the number of reps rather than the number of sets

I typically would separate into “warm-ups” and “acclimation” sets. The latter being the ones that are in place to make the work set feel light!

[Rich Ellis]

Rest day today gang.

Looking forward to my push session tomorrow. Right now though, food and bed!

[Rich Ellis]

Hi Trevor, as Oscar has eluded to, the best thing you can do is give yourself a structure.

I’d strongly recommend you getting over to the education section to watch the videos. Having a great understanding of the philosophies will stand you in good stead

[Rich Ellis]

Quite simply I’d have a 4/5 rep gap between top of loaded set rep range and bottom of down set rep range