[Rich Ellis]

Free row and deadlift variations mate. Nothing flash. Lots of hard work, get strong as fk, job done

[Rich Ellis]

Gooooooood leg day today

Prone leg curl
45 deg Leg Press
SSB Squat
Glute/Ham hypers
Calves

Horribly weak on squats, literally 50% of where I’ve been in the past

[Rich Ellis]

I’ve always done everything raw as it removes the variability that comes with cooking

[Rich Ellis]

Rest day guys, and massively needed

Food for me and then bed

[Rich Ellis]

Clare makes the key points, we need to define what “not recovering” looks like

From there we can help guide you mate

[Rich Ellis]

Some really good advice above, but see if you can go and get a session with one of the team to talk you through the variables and have a look at you

You can learn an awful lot in a single session, it’s an investment!!

[Rich Ellis]

Pull focussed upper session today. Numbers are moving which is always motivating!

Chest supported upper back machine row

Bench row

Yates Row

Neutral grip Pulldown

Ez curls

Job done!!!

[Rich Ellis]

Legs today

Lex Ext – 2 x muscle round
Hack – 1 x 20, 1 x 12
Horizontal banded leg press – 1 x 6, 1 x 10 (should’ve been 12)
Belt squat with heel wedge – new movement to replace smith squat so 2 x 6 for load exposure
GHR – 11/9/8

[Rich Ellis]

I’d really simply just ask if it’s the limiting factor

The point at which it is, I’ve no idea why you wouldn’t wear one

Lever vs prong will be a preference thing. You’ll usually get a lever belt toghter, but a lot of people wear a belt too tight anyway

You won’t go wrong with a single prong

[Rich Ellis]

Upper session with push focus today

Cable rear delt
Cuff laterals
Dip machine
Machine guillotine press
Rope overhead ext
Stirrup Pushdown

[Rich Ellis]

Yep, with Clare

You want to be starting with your minimum adaptive volume. You can potentially add over time as recovery allows until you reach your maximum recoverable volume

[Rich Ellis]

My week started with a rest day folks, in for push focussed upper tomorrow

[Rich Ellis]

I agree with Joe, 10 weeks isn’t loads of time, but it is long enough for you to experience a new set up and learn some of the intricacies if meet day

Getting a coach is a good move, but choose wisely

[Rich Ellis]

Upper session today before my rest day tomorrow

Cable rear delt
Cable cross over
DB Lateral Raise
Stirrup underhand Pulldown
Cable curl
DB curl
Cross over tricep extensions

Numbers up. Love the movements. Body weight up

Let’s roll!!!!

[Rich Ellis]

I think it’s fine mate

Low level cardio may even wake you up a bit, I wouldn’t worry about it

I would change your post workout meal though

As Louis said, I’d avoid fats, and for me, that’s a low protein meal so maybe switch it up