[Rich Ellis]

Totally agree with the guys, you’re throwing yourself right towards your maximal recoverable volume, which means you’re selling your progression short

Start as low as you can with an adaptive response mate

I know there’s a big urge you make up for lost time, but that is not the smart way to go about this

Programme intelligently and the progress will come

[Rich Ellis]

Really good push session today with the new set structure. I have one more session tomorrow (pull) before I finalise and will then outline the changes

Movement order

Cable rear delt *

Cable press
Dips
Push down
Cable laterals

* I’d normally programme rear delts in a pull session, but putting them first on a push session helps my shoulder comfort through the session

[Rich Ellis]

6 workouts seems a lot to me mate IF you’re truly milking each set for all it’s worth.

As much as we all love training, remember that if you’re not recovering, progress will be sub-optimal

To answer your question, I personally would lead each session with a different priority. I’m not sure why chest would always benefit from the freshness you start a session with

[Rich Ellis]

Rest day today guys

Going into push tomorrow with a few tweaks to the set structure as I did with legs yesterday

[Rich Ellis]

Personally I would try to mirror the sessions with a “like for like” structure – unless, of course, there’s a rationale for not.

[Rich Ellis]

Leg dayyyyyyy

Played around with the set up a bit. I wanted a few more fail points in there so split into loading and clusters. Pretty happy with how it went but will do a bit more experimenting before I lay out the set structure

Loaded movements

Leg curl
Snatch grip RDL
Calf raise

Clustered movements

Leg extensions
Hinge squat (quad focus stance)

[Rich Ellis]

It’s essentially about managing recovery.

You see a lot of the guys move to that because they absolutely bury themselves in those sessions, and if the rest days aren’t placed like that, they don’t recover, and they subsequently don’t progress.

There’s not a right and a wrong, it’s about managing recovery, and if you’re able to do that, then great, go for it.

The thing to consider also, is why are you doing this? If it’s because you absolutely love it, and you are process driven, then you go ahead and enjoy it mate, there’s not a better reason to be doing it!

If though you are outcome focussed, and you want the best possible, most optimal results, it may mean that taking an extra rest day is necessary.

It’s all a balance, it’s for you to decide what your motivations are, and what your recovery requirements are.

Whatever you do, go get it!

[Rich Ellis]

Rest day today guys and particularly glad. It’s been a heavy week at work, which I’m not moaning about, I’m lucky to still be working, but I needed a rest day before legs tomorrow, so I’m pleased rest day fell when it did!

[Rich Ellis]

Hi mate

Totally see where you’re coming from with this, what would be really good for you though would be to take advantage of the education section.

There’s a number of videos in there that will help you learn how to build your own sessions, which will be excellent for your personal development l

[Rich Ellis]

Big pull session today

Same rep scheme as laid out in the first session of this new block

Everything moved up, but I definitely know about it!!

Very glad to be resting tomorrow now

Behind neck Pulldown
Chest supported upper back row
Dead stop rack barbell row
Chest supported lat row
Underhand Pulldown
Dual cable curl
Stirrup barbell Curl

[Rich Ellis]

Yup, pro fat or a liquid meal would be my “go to” also mate

[Rich Ellis]

Totally agree with Kuba, if it’s with a hypertrophy objective in mind, I’d probably favour a Pulldown Variation

As for exercise order, that’s largely preference. For me, I usually like an upper back row first, then my heavy free movement, but atvghe moment actually do go Pulldown, then upper back row, then heavy free

See what helps you best achieve the execution you desire

[Rich Ellis]

Rest day today guys ahead of big pull session tomorrow ????????

[Rich Ellis]

A conventional deficit pull is a pretty messy movement for most people, the mobility requirements are significant to get in a good position. Be sure that you can do that before you even consider the movement. Don’t just do it no matter what it looks like

[Rich Ellis]

Back round to push, everything up despite it turning into a very long and demanding day before I got to train

Rest tomorrow, which I will be very grateful for I can tell already