[Rich Ellis]

I’ve been guilty lately of too much chopping and changing, too much second guessing, too much poor movement choice

I think I’ve now found a style that lets my brokenness work as well as it can, and part of that has been putting the vast majority of my pressing in one session to allow my shoulders a longer recovery period between loading

Today went….

Flat machine press
Dip machine (chest focus)
Narrow grip Dec Bench
Shallow inc DB press

3 Sets on each and a couple of reps shy of failure (hence the slightly higher volume)

I will SLOWLY crank intensity, but don’t want to rush it and fry my shoulders

[Rich Ellis]

If you’re training chest HARD, 3 sessions a week is a lot unless you’ve been incredibly precise with your volume

Movement execution will also be very important. You don’t want your Delts or triceps to be doing too much of the work. You want movements that tax your chest, that suit YOUR mechanics

Get the volume/intensity/recovery balance right, and add in excellent exercise selection with perfect movement execution, and you’re sure to progress

[Rich Ellis]

Rest day today guys, I’ve got a press session tomorrow so hoping my shoulders want to play ????????

[Rich Ellis]

Agree with the gang, making his own will be the best option.

A small amount of education from you, and a blender, will have it done in minutes!

[Rich Ellis]

Today would normally be my new “lower back loading day”. Obviously little point doing most of it after yesterday’s big big pull session with the gang

I just went in and felt out some squats for the first time in a long time. Essentially a feeling out session

Rest day tomorrow and then back on track on Tuesday

[Rich Ellis]

I just loaded up in Morrisons today – Nice heads up J!

[Rich Ellis]

Hi mate

Cuff laterals

Supine cuff laterals

Wide grip upright row (I know you asked for isolation movements, but if you do these on a cable stack, with stirrup handles, and only go to your natural stop point, these will be a good addition)

[Rich Ellis]

Not long in from a big pull session with the gang at Ultraflex

It was my first session there, and it’s definitely a ridiculous gym. If you haven’t trained there, do.

Ended up being a group of four, Kuba, Jamie, Jimmy and myself. Worked as a decent natural clock as we weren’t fucking about

Session went……

Deadlift x2 (I did dead stop row x1)
Prime seated row x2
Dy row s/a x2
Shoulder width assisted pull up x2
Single arm nautilus pull
Down x1 (RP)
Prime reverse pec dec x3
Shrug machine x2
Prime m/a curl x3 (last set RP)
Drag curls x1

Extreme stretch (2 sets of 60s)

More volume than I’m used to, and too much to jump to without building up to it, but as a one off, enjoyed it a lot.

Great bunch of guys, hell of an atmosphere, it’s easy to see why the progress we see them make happens

[Rich Ellis]

Really good movement. Relatively kind on your shoulders and as you’ve said, allows you to load.

Jord makes a good point. It’s not a place you want to be without a very good spotter if you fail, so think that through

[Rich Ellis]

Agree with the guys

Would there be scope to have a replacement for your pre-Bed meal? Steak. Eggs?

[Rich Ellis]

Delts and tris today gang

Cuff laterals
Smith press

Kennellys
Rope ext
Overhead ext

Big bought session tomorrow with Kuba up at UF. Ripping up a pull session. He really goes after it so I’m going to have to be on my game

[Rich Ellis]

Or just order some online of course….

[Rich Ellis]

Legs today gang and strength was in a good place so I’m a happy meathead this evening

SL Ham Curl
45 deg. Leg Press
Linear Leg Press
Walking Lunges
GHR

[Rich Ellis]

DB RDL will allow you to manipulate the line of pull

Joe makes a good point though, they’re not very practical if you’re strong

[Rich Ellis]

Putting tension on the bar to make a smooth pull us a good call

Retracting your shoulder blades though will put you at a mechanical disadvantage.

Push them “down”, yes, but pull them back, no.