[Rich Ellis]

Rest day today gang tomake sure my shoulders have the best chance of recovering

[Rich Ellis]

Hi mate

I don’t think you need to do a full body split

Go back to your push legs pull split or upper/lower set up mate, 4 sessions a week will work nicely with either of those

[Rich Ellis]

I had a push session today, my pressing session

Smith narrow lress
Smith incline press
Dip machine
Underhand extensions
Machine curls

Shoulders were feeling it a bit today so I’ll back the weight off next time around and rebuild

[Rich Ellis]

Do you have an intra shake?

If you do, you can afford to wait an hour or so post workout, hopefully that lets you settle mate

[Rich Ellis]

Get it diagnosed and fixed mate

I personally would pick another chest compound that isn’t programmed at the moment and use that with a higher rep range

[Rich Ellis]

Rested today guys.

Much needed and set me up for pressing tomorrow

[Rich Ellis]

I guess there’s a lot of preference there mate

Wraps with cold meat and salad?

Pasta, cottage cheese, meat of choice

Couscous with meat of choice

Shake with nut butter?

[Rich Ellis]

As Clare says…. Problem solved!

[Rich Ellis]

I’ve been messing around with this session for a while. In the end I just asked Jord to tell me what to do as I couldn’t rest on anything

He settled on

SSB Squat
Paused RDL
BB Row
Calves

I started with some high rep but way short of failure leg extensions just to wake my knees up

SSB Squats felt VERY heavy. Some 60kg short of my 5 rep best, which I’m confident is just down to a lack of axial loading

RDL I have closed my stance in and put a pause. I think this will be better in the long run

Rows were hard after a lot of lower back loading, but was happy with them

Rest tomorrow and will be much needed!

[Rich Ellis]

I think any of those are good replacements mate. I’d throw snatch Grip RDL in there for further upper back stress.

If you do rack pull, resist being one of these clowns that makes it a 3in movement though.

[Rich Ellis]

“Push” session done.

I use term lightly as it is my most hampered session

Cuff lateral raises
Overhead rope ext
Pushdown
Smith JM

I will be swapping out the Pushdown for a narrow loaded press-up to have an amount of chest stimulation

Ultimately the aim is to protect the shoulders

[Rich Ellis]

I think the same rules apply, if the movement is maxed out, the movement is maxed out.

You’ve given it a good run, so for me no issue in putting SLDL in to start a new progression

[Rich Ellis]

Legs today guys. Everything progressed so I’m sat here a little wiped right now, but that’s how it’s supposed to be, right?

Standing leg curl
45deg Leg Press
Horizontal banded leg press
Leg ext
Walking lunges
GHR
Calves

[Rich Ellis]

I’d switch the movement out mate, choose something new but like for like, progress that until you stall, then come back to this

[Rich Ellis]

It was rest today guys, picking backbup with a leg session tomorrow ????????