[Rich Ellis]

Push session in the bag

Laterals
SA Cable laterals
Rope overhead ext
Stirrup Ext
Dips
Deficit pushups

I’ve added a little extra volume due to the relatively untaxing nature of the movements, so there were 3 sets on each

[Rich Ellis]

My personal view is that it’s not optimal when the goal is to supplement a sport, rather than it being the primary pursuit

You would see very few top strength or power athletes adopt this approach, and they are the likely attributes that you will be looking to develop for a sport.

Then consider that S&C is part of a multidisciplinary environment created to improve performance within the sport.

Can it add value – yes. Is it optimal – probably not.

[Rich Ellis]

The day the nation went mad was a rest day for me….

[Rich Ellis]

Maintenance or just a fraction above would be my steer

Sub calories and sub training is a recipe for muscle loss

[Rich Ellis]

Leg day today and forced into increasing volume per movement due to lower variation of movements

Leg Ext
Leg curl
V-Squat
RDL

[Rich Ellis]

Back squat
Front squat
Bulgarian split squat
Walking lunge
RDL
Snatch Grip RDL
GHR
Goodmorning
Barbell hip thrust/glute bridges

There’s a few that have taken about 10 seconds to list

There’s lots you can do mate

Debating whether you put your lower back loading on leg or pull day is a luxury.

Don’t overcomplicate it

[Rich Ellis]

I’m one of the lucky ones that has access to a home set up, so I’ve been able to push on today

Just let me caveat that with, there is absolutely no hint of gloating, it isn’t fair, I’m very lucky, and I’m very sorry for everyone that has lost their outlet, as well as of course, to those that have lost their income

Today was full upper

Cable crossover
Cable Lateral Raise
Cross over tri ext
Close grip pushups
EZ cable pushdown
Chest supported row

[Rich Ellis]

I really didn’t have time for much today, not a session I’m proud of, but work went bonkers so I had little option. Let’s see what tomorrow brings

[Rich Ellis]

This is massively individual. I’m it suggesting we are all at a level to do it, but assuming we all bust our butts as hard as the mantra on this site preaches, most of us will likely be in a pretty good place after an extended rest

[Rich Ellis]

Life got in the way so had to shift things around. Not ideal, not something I’d have chosen to do, but it happened none the less

[Rich Ellis]

Hard to say without seeing it mate.

I think a lot of us will take a calculated risk in performing a “forced rep” where there is an acceptable tolerance of form shift

Of course the ideal is to always be picture perfect, but there will likely be a point where your last rep isn’t quite as pretty as your first, it’s just a question of how much is “acceptable”

Try videoing your lifts to get a gauge of how much you slipped

[Rich Ellis]

Rested today folks

Big leg session in tomorrow ????????

[Rich Ellis]

I’d keep your CGBP as your loaded movement mate. You can put a smith JM Press in for a more considered movement

[Rich Ellis]

Upper with push focus

I’ve had to drop a movement so everything on here is 3 Sets. None of them taxing movements so I’m confident I can recover

Cable rear delt
Cuff laterals
Guillotine machine press
Stirrup pushdown
Rope overhead ext

[Rich Ellis]

You could drop the exercise, or you could fix the issue. It will almost certainly be a combination of hand placement and humorous angle