[Rich Ellis]

Yeah the smith squat didn’t work. I just don’t have the shoulder mobility to get anywhere near the bar. Jord made a few suggestions, we’ll see if it can work next time out

Instead, the session went

Leg Ext – 3 Sets
Belt squat – 3 Sets
Hack – 2 Sets
Leg curl – 2 Sets

[Rich Ellis]

Hi mate

Execution will always be a big factor, but especially so in the movements you have selected

With dips it is very easy to shift a lot of the work to your pecs. Of course the triceps will have to work, but they are maybe getting away with doing the bare minimum

Same with Pushdown unless there’s a misinterpretation on my part. If you mean a true Pushdown so you are over the handle, again it’s easy to shift work to other muscle groups

Final note is that all your selections are working in the same plane.

Maybe select one overhead or perpendicular option to ensure complete stimulation

[Rich Ellis]

As the gang have said, I wouldn’t let a single session inform what happens next . Give it another shot

As for there and then, I think you have a few options

1) Fight the session out

2) Change Rep target for the session

3) Drop the session, go home, regroup and hit it tomorrow

I’ve done all of the above. The circumstance will tell you which is right for you that day

[Rich Ellis]

That’s a couple of rest days in for me now. Was due to be one but needed another so took it.

Big leg session tomorrow to look forward to.

Going to try to fit in the smith for smith squats. My shoulder mobility is terrible so not holding out too much hope!

[Rich Ellis]

Delts and arms today

Standing laterals
Wide grip upright row

High cable curl
Preacher curl

Underhand extensions
Stirrup extensions

[Rich Ellis]

Agreed with the gang

I don’t think anyone will dispute that your requirements are exactly that, yours. Not Jordan’s or James’s or Joe’s or Kuba’s…. yours

So to a degree the question is the same that we all face

What do “unchangables” in life leave our circumstances looking like? How can we optimise those changables? What does that leave our recovery capacity at, and then how do we match training load? Exercise selection will be a further consideration but I’m trying to look at this broadly rather than in detail

[Rich Ellis]

Hi mate

Sweden was excellent, was out with eleiko which was most enjoyable

Sadly not with the clusters. I still think it’s optimal (when you find the number of fail points that work for you) but my shoulder took a bad step backwards so I’ve reverted to a simple split until it’s remedied

[Rich Ellis]

Hi mate

As eluded to, your mental health is priority, so do what is necessary for the best quality of life

If Claire’s suggestion of using cardio/mobility work isn’t a satisfactory substitute, look to manage volume and intensity with frequency being elevated

[Rich Ellis]

Hi mate

I’d suggest revisiting your pre-session preparatory/warm up/mobility routine

That aside, don’t fall into thinking that a squat variation absolutely has to be early in the order

[Rich Ellis]

Rest day today folks – eaten and rested well. Clocks changing gives us a bonus hour of sleep too!

[Rich Ellis]

Jumped in with Haider today for a pull session. He looks excellent, very excited for him.

Ran through his pull session today, some stuff I don’t normally do but it was about him today

Chest supported t-bar row

Duel DB row (I didn’t do)

Single arm machine row

Pulldown

Rear delt row

Smith shrug

Machine curl

Single arm cable curl

[Rich Ellis]

Ill echo the guys, Supp Needs BP stack is ace, cardio is important, and as another point, don’t add your weight too quickly

[Rich Ellis]

Great job mate

[Rich Ellis]

I’ve been a good teammate to help our boy Haider through tomorrow’s pull session

That meant an off programme chest & tris today

Tomorrow will be big ????????

[Rich Ellis]

M10 is very good mate