[Rich Ellis]

Back in the gym with push

Session split into two sections – straight sets and clusters

The straight sets focussing on loading, the clusters still operating with a progressive overload theme, but helping increase the density of stimulating reps

*Straight Sets*
Machine rear delt
Incline machine press
Machine OHP

*Clusters*
Seated DB Laterals
Rope overhead Tri ext
Tri push down

Kcals sat at 6,000 as a start point

Pull tomorrow

[Rich Ellis]

I do this too mate – only thing to be aware of is how raw oats sit with you vs cooked oats.

[Rich Ellis]

Rested again today – absolutely ready to roll tomorrow

Let’s get it gang

[Rich Ellis]

It’s a smart system, clusters are the king for high density of stimulating reps, but there’s so many good responses on here

It’s easy isn’t it to want to do the fancy shiny new system. In cutting out the basics, you hamper yourself.

Be patient. Do what’s best for you right now

[Rich Ellis]

Last session out of the gym today. This set up has served me really well, I’ve been incredibly lucky to have it available to me, but now it’s time to have a concerted push

12 weeks of “go”. Looking forward to getting stuck into the new options available to me

I’ve needed this deload, I’m ready to rock ??

[Rich Ellis]

Without wishing to be a smart arse – if you love DC, why not move to the 4 day variation?

[Rich Ellis]

Rest again today. One more session tomorrow before I’m back in a proper gym!

[Rich Ellis]

What about a digital solution mate? There’s a logbook here in the app? Or download Excel on your phone?

[Rich Ellis]

Extra rest days this week guys, so resting today and tomorrow.

Getting geared up for full sessions returning at the weekend ??

[Rich Ellis]

Yeah I think you’d be doing well go get a full body done in an hour mate!

PPL to start I think mate

[Rich Ellis]

How much are you doing mate? Work sets I mean?

[Rich Ellis]

First of my deload sessions today – pull session.

Everything will change from next week, but this has come at the right time to freshen me up for a big block

Food and bed!

[Rich Ellis]

Literally never – embrace the smell!

Alternatively, yes mate, hand wash, cool water.

Neoprene style are hard to go wrong with, some of the other materials, go steady on the detergent and how you leave them to dry

[Rich Ellis]

Hi mate

Get on over to the education section and work through the videos

[Rich Ellis]

Yeah mate give it a go. You definitely don’t need to be breaking a tooth!

I remember they were really popular in strength circles for a while.

I can’t remember how supported the idea was by literature, but claims of neural fatigue reduction and strength gain were cited