[Rich Ellis]

This is where supps can be your friend mate

I assume you’ll be allowed to drink at your desk, in which case whey with then you choice of carb (oats mixed in your shake, rice cakes etc…) or fats (nuts, nut butter etc….) will save the day

[Rich Ellis]

When did you last have a break/deload?

When you say food is pretty much the same, how close is “pretty much” and how much have you progressed since that was an adequate amount of food to meet recovery requirements – in short, are you eating for a former you?

[Rich Ellis]

Agree with the gang, probably with Clare’s suggested frequency

[Rich Ellis]

Had a leg day today which was nice to get stuck into

2 sets of each

Seated leg curl
Hack
V-squat
Pivot L.Press
45 Deg Leg Press
Leg Ext

Unsurprisingly strength is down, but I’ll start to crank that back up

[Rich Ellis]

Hi mate

What’s the rationale behind alternating delts and tris?

[Rich Ellis]

I’m interested in the philosophy behind the power and hypertrophy days.

This looks like a Layne Norton split…..

[Rich Ellis]

Where I can I’ll be putting a rest day after my push sessions to allow my shoulder to settle.

That means rest today before legs tomorrow

[Rich Ellis]

BACK. IN. THE. GAME!!

Had a push session today, which is clearly my most vulnerable session so the set up is unconventional

– DB L.Raise
– Cuff L.Raise
– Rope Ext
– Rolling DB Tri Ext
– High Inc Press
– Guillotine Mach Press

As basic as it gets, my MAV, 2 sets for each

[Rich Ellis]

I think Joe makes a good point

Your frequency is already low, the downside of splitting is that you’re adding a further session, which means body parts are getting hit less frequently again.

Just a thought

[Rich Ellis]

Ultimately the programme needs to serve your needs, but it sounds like you’re in a great place with it at the moment, so I’d be tempted to stick with the plan until you re-programme

[Rich Ellis]

I’d normally programme a shift in movements or movement order after a deload.

I would have used the deload as a feeler to have an idea where I am with the new movements

[Rich Ellis]

Yup same as the majority of the gang. Depending what style my set up at the time is, either after leg Ext or leg curl

[Rich Ellis]

Hi guys

Sincerest apologies for my absence.

I’ve had an incredibly busy period, but recognise that we all do at times.

Coupled with the fact that my training has been little more than exercise over the last few weeks due to limitations with my shoulder, the last place I’ve wanted to be is around highly motivated, hard training people.

My work project is complete, I have got myself to a place where I can apply effort without pain, so I’m ready to go….. even if it is a primitive start point

Here we go!

[Rich Ellis]

Hi mate

You can follow it as it is and work until you have everything out of those movements

The benefit of rotation is that it tends to delay plateau

Neither is wrong, just be aware of the “why”

[Rich Ellis]

I think “what do you get” from Jordan is the more pertinent question