[Rich Ellis]

That day. Leg day

Prone curls
45deg Leg Press
SSB Squat
RDL
Hypers

Back in tomorrow for an upper session

[Rich Ellis]

Yeah thts the textbook answer mate

Where you at?

[Rich Ellis]

Pull day today gang

Chest supp upper back row
Incline bench row
Yates row
Neutral grip Pulldown
EZ Curls

Love it!! Numbers all up on last week, albeit down a bit on peak. But it’s coming!!!!

[Rich Ellis]

I think another factor would be how big you are

There would likely be a disparity between a 50kg bikini girl and a 180kg Strongman

As a general rule though, I’m sitting with Hilly

[Rich Ellis]

Rest again today gang which means I have three heavy sessions on the bounce now. I’m ready!!

[Rich Ellis]

Be incredibly consistent and see where this takes you. You can then adjust accordingly

Definitely get the worry out of your mind. How many guys on here do you see still hitting PB or close to numbers when they’re 4-5 weeks out

Plan your meals well, plan your training well, plan your recovery well and you will force progress even on the lighter kcal intake

[Rich Ellis]

Upper push focus today

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

[Rich Ellis]

Yep, ground rice definitely in Morrisons mate – orange box!

[Rich Ellis]

Good for bicep curls, can be nice for pressing, but as Clare has highlighted, they need to be secure!

[Rich Ellis]

Another rest day today, very much looking forward to getting into it tomorrow

[Rich Ellis]

I use a wahl sterling trimmer, but it depends how close you want it?

[Rich Ellis]

Long day, but a rest day today guys

[Rich Ellis]

As you have, yourself, suggested, standardising as best you can will be advantageous

You have though acknowledged that you’ve not been as focussed as you might have been when on the road. Now you are aware of that, you can assess it

[Rich Ellis]

My third upper session of the training week

This one is a blend of everything, with the others being push or pull focussed

Cable rear delt – 3×12
X-over – 1 x 15, 1 x 10
DB L.Raise – 1 x 8, 1 x 18
Underhand Pulldown – 1 x 8, 1 x 15
Standing DB Curl – 1 x 8, 1 x 12
Cable Curl – 1 x 10, 1 x 15
X-over extensions – 1 x 8, 1 x 12

Rest tomorrow

[Rich Ellis]

You shouldn’t feel in any way wedded to the movement, plenty do very very very well without squatting

That said, you also shouldn’t feel that if quads don’t benefit, that it’s useless, just programme it for the correct target muscles