[Rich Ellis]

Legs today. Some good news and some learnings

Leg Ext
Horizontal leg press
Belt squat (will swap this – felt sh**)
Snatch Grip RDL (first RDL since hammy tear, feels good to go!)
Prone curl (will normally do GHR)

Rest tomorrow before back day

[Rich Ellis]

Hi Ryan,

Personally I would now move on

Let us know

[Rich Ellis]

Good push session today guys

Rear delt cables
Dip machine
Reverse grip machine press
Stirrup Pushdown
Straight bar overhead ext
DB Lateral Raise
Ez curls

[Rich Ellis]

Very much with Clare mate

We know it’s going to be hard and uncomfortable at times, but the point at which that is genuinely not sustainable, we need to look at the bigger picture, and if it’s 4 steps forward and 1 back so you can take another 4 forwards, that’s a good decision

[Rich Ellis]

Rest day today gang

Pressing tomorrow which has been going better than it has done in a long time lately So looking forward to continuing the progress

[Rich Ellis]

Yeah I like the split in this instance – one chest focussed one delt focussed , I think that’s an approach worth trying

[Rich Ellis]

I think you’ve answered your own question mate. No point stretching to three sessions if some of those movements are weaker options

[Rich Ellis]

Legs today. Happy!

Did a complete session and the ham felt good. I did go steady on the GM, but felt nothing, so I’m in

Leg Ext
45 deg Leg Press
Hack
GM
hypers (glute and Ham focus)

[Rich Ellis]

Yes given that your three days are split up, I’m with Clare – lower/upper/full

[Rich Ellis]

Push session today, which on the whole I’m really pleased with

Read delt cable
Deficit press up
Pin press (will swap this out)
Rolling DB Ext
Overhead rope ext
DB Lraise
Ez preacher curl

[Rich Ellis]

Are we saying that the movements have the load released? This would indicate that the machine doesn’t allow you to work through a complete range?

[Rich Ellis]

Nothing wrong with it, but equally nothing wrong with switching in a seated variation

If the movement is still progressing, you’ve every right to keep it, if it’s stalling, take a change of stimulus

[Rich Ellis]

Pull day today

Upper back machine row
Bench row
Corner bar row
Pulldown

Cable curl
Ez curl

Went heavy on bench row, need to drop back down and rebuild

[Rich Ellis]

Be aggressive, attack your set, but don’t do anything possible to move the load from A to B

[Rich Ellis]

Would normally be legs today but the more hammy focussed session, so I’m giving it one more week to make sure my ham is ready to roll