[Rich Ellis]

I think for this period you do what you can do mate. You can still make the sessions worthwhile, it’s a meaningful amount of time if you operate distraction free

I would be looking to focus on the main moves, maybe even looking to those with more bang for their buck in this period

Why don’t you put some templates together and we’ll look over them

Most importantly, congratulations mate

[Rich Ellis]

Had a good push session today….

Cable rear delt
Cuff laterals
Dip machine
Reverse grip machine press
Stirrup Pushdown
Overhead extension
Seated DB Curl

Jord says I need to lose some weight, so I’m on it ????

[Rich Ellis]

I think the volume of water is really important in this. I’d edge higher rather than lower so go with the minimum of 1.5l and see how that goes.

Let us know for sure mate

[Rich Ellis]

Has it thrown your BP up?

[Rich Ellis]

Kuba and Michael have said it mate – let’s see it

[Rich Ellis]

Rest day today gang, push session coming up tomorrow ????????

[Rich Ellis]

First leg session since my hammy let go

Leg Ext

Hack Sq

Leg press

SSB GM (left this out today for obvious reasons)

Ham/Glute focussed hypers

Nothing to failure, but worked hard enough to know the ham is in a good place

[Rich Ellis]

Can you elaborate mate? Do you mean it messes your stomach up?

[Rich Ellis]

I think Jord covered it, but don’t discount the psychological benefit of that separation

That said, I’m currently bringing my strength back up so have been doing a good bit of repeat set work on the loading sets

[Rich Ellis]

I had one of my new look Press sessions today

Rear delt cable (obviously not “push”, but looking after my pointless shoulders)

Deficit press ups

Pin press

Kennellys

Rope overhead ext

DB laterals

Really like the session, looking forward to progressing overvtge weeks

[Rich Ellis]

You could also band it in addition to one of Clare’s suggestions, that would differentiate it further

[Rich Ellis]

I agree with Louis, that’s notba huge amount of kcal you have to play with, so I’d now up activity

[Rich Ellis]

Back work today

Upper back machine row
Bench row (PB!)
Corner bar row (didn’t do because of hammy)
Overhand Pulldown
Cable curl
Preacher curl

Very happy although not as happy as I will be when I can add the corners back in. That’ll be next time out

[Rich Ellis]

Personally I look for a minimum of a 4 rep jump

So if I got 4, no less than 8, if I got 6, no less than 10 etc….

[Rich Ellis]

Yup, maintenance and then as necessary