[Rich Ellis]

I think it depends on frequency. If you’re hitting the same movement, the same way, very often, it’s unrealistic to expect the progression to last for long

It’s not wrong to eek out a movement, definitely don’t be over zealous with your amount of progression each session though. Employ patience, and focus on consistency

[Rich Ellis]

Another rest day today guys. Feeling good as a result of a much needed rest.

[Rich Ellis]

I really like decline bench as a movement, as you’ve identified, it’s much kinder on your shoulders and a movement that you will be able to move good load on

Seems a good option for you, at least while your shoulder is sorting itself out

[Rich Ellis]

Rest day today gang. Having a couple of days rest consecutively now, with the rest of the week being low volume ahead of kicking it off at the weekend

[Rich Ellis]

I really think this is a very individual thing

It should prepare you mentally and physically for the upcoming work set

You should feel primed rather than fatigued

You should be in a position where the load of your final warm up, your acclimation set, readies you for your top set

[Rich Ellis]

Very much on shut down now

A few experimental movements today, now a few days off, then it starts at the weekend.

Everything is lined up and ready to go, time to rock it

[Rich Ellis]

If you don’t have a t-bar, you can do a probe row on an adjustable bench. I like doing this with a barbell, if you (like many others) prefer a greater ROM, use dumbbells

Do I use neutral grip with dbs or wide grip? [/quote]
Personally for this movement I would say a neutral grip mate

You can though use this set up for an upper back or a rear delt movement

[Rich Ellis]

Super low volume week, with a couple of rest days to follow before getting stuck in balls deep

Upper back row
Barbell row
Neutral grip Pulldown

[Rich Ellis]

I like to have an upper back row movement that will put load through them

Then make sure your isolation work is exactly that

Cable variation is a nice alternative to the machine you are using

[Rich Ellis]

If you don’t have a t-bar, you can do a probe row on an adjustable bench. I like doing this with a barbell, if you (like many others) prefer a greater ROM, use dumbbells

[Rich Ellis]

Push session today.

Still operating minimal volume, one more week of “chill” before I kick on

Rear delt cable
Cuff lateral
Dip machine
Machine guillotine press
Stirrup Pushdown
Rope overhead ext

[Rich Ellis]

Your body fat percentage will drop if you gain muscle tissue at a greater rate than you gain body fat.

Whether or not this will be significant enough a shift to satisfy your expectation is another matter

If you’re comfortable to, uploading some pictures may be valuable for the group to help advise next steps

[Rich Ellis]

Good leg session today

I have a lot of strength to still make up but session by session I’m pushing myself deeper into “that” place

Leg Ext
Hack
Banded horizontal leg press
RDL
GHR

[Rich Ellis]

The gang have covered it well

Only thing I would say is that I would prefer a slight kcal surplus over rest day maintenance kcals

[Rich Ellis]

I’m going to be troublesome
Can you get to the gym any earlier mate?

Haha
I’m already in the gym at 4:30am because of work. I do 12hour shifts and my commute to work can be anywhere between 3-3 and half hours all together.[/quote]
Hats off to you my man, that’s a tough gig