[Rich Ellis]

Hi mate, I cannot reiterate enough how valuable a resource the education section is

Spend some time working through the vids mate, they’ll offer you a tonne of value

[Rich Ellis]

Rest day today guys. Food in and not a lot else. Back on upper tomorrow ????????

[Rich Ellis]

Hi Max

This seems a bit of a loaded question, as though there’s an answer you’re hoping for

The reality is, you will sit in a calorie surplus for large periods of your offseason, and that means that there is room to plan in more food and/or different foods.

Understand though, that when you approach any goal with a less than optimal approach, there will be less than optimal results

In this instance, that might mean that you have to have more frequent, or longer “tidy up” periods, which is less time spent in a surplus

In short, you should have calories available to have extra oats, or a pre-WO muffin, but these should be accounted for. Doing anything sub-optimally will yield sub-optimal results, but as long as you know that, it’s your decision to make. You’re a human, and some humans “need” a break from strict regiment. The ones that can be robots will typically be at an advantage though

[Rich Ellis]

Agreed with the gang, it’s good you’re sense checking, but you’ve told yourself why oats aren’t great for you

[Rich Ellis]

Personally mate I’d first ask myself where I was weak. If it’s your legs, I’d go with U/L

If it’s your upper, I’d probably go P/P/L

I think you’ll be able to get more done than you expect mate, and would possibly look to add some cluster techniques to the backoff sets to help with volume of stimulating reps

[Rich Ellis]

Lower today

Hinge squat. Very narrow stance. Paused

High bar squat

Stiff leg deadlift – from rack. Dead stop

Single leg curl

Calf raise

[Rich Ellis]

Very much aligned with Clare here

As hard as it is, try not to get too absorbed into this. There is so much that can change

Control the controllables , be prepared for the return, but manage your day to day positively until you have an element of certainty messaged to you

[Rich Ellis]

Rest day today guys, I’m feeling much better so should be ready to roll with legs tomorrow

[Rich Ellis]

I agree with Clare, in that this is really individual – I’m not sure how much you can valuably take from others as what gets you going is what gets you going – whether you like it or not

Make sure your lifts are set up safely, so should the worst happen, you know you have a safety net

The guys have covered the logic side. Your book tells you you can do it, have every variable in place to know that that’s true, then do what you need to do to get in the right mindset

[Rich Ellis]

Upper today guys

First time in a long time I’ve felt under the weather today. Achy and irritable, but 22g of Stim made sure I hit my progressions ????

Seated DB Laterals
Supine upper back row
Dead stop rack rows
Behind neck Pulldown
Rope overhead extensions (new)
Close grip floor press (new)
DB curl (new)

[Rich Ellis]

When I train pull I will usually start with a compound that hits rear delts and upper back

I like to put rear delt Iso work at the start of push sessions like Oscar because my shoulders are done and it helps a little with the level of discomfort

[Rich Ellis]

Rest day gang. Back in for upper tomorrow

[Rich Ellis]

Hi mate

I’d be really confident that they will replace it for you

I think you are best placed to determine what size you need off the fit of this one

It sounds as though you’d want to drop more than one size though, yes

[Rich Ellis]

Hi mate

Bands is a good option, changes the movement significantly

Pausing is another option, it requires discipline, but 2 seconds in the hole is a change

As the guys have said, reps is a good variable to play with also

You have options mate!

[Rich Ellis]

Lower day today guys – heavier of the two sessions

SL Ham Curl
Hinge Squat (paused)
High bar squat (paused)
RDL
Calf raise

Rest day tomorrow