[Rich Ellis]

Leg session today gang

Prone ham curl 2 x MR
45 deg Leg Press 1x 6, 1 x 10
Squat 2 x 8 (acclimation)
RDL 1 x 6, 1 x 8
Hypers (glute/ham) 3 x 12
Calves 2 x 6, 2 x 12

[Rich Ellis]

TrainedByJP Live Heart

Beetroot juice

Hibiscus tea

[Rich Ellis]

First day back to it

Upper back chest supp row- 1×6, 1×13
Bench row – 2 x 6 (movement is back in so just some load exposure, will normally have a loaded set and a down set)
Yates Row – 2 x 8 (new movement. Again, will normally run a loaded set and a down set)
Neutral Pulldown – 1 x 9, 1 x 15
EZ Curl – 1 x 15, 1 x 10, 1 x 8

Legs tomorrow

[Rich Ellis]

I think that’s a fine drop given that your steps are going up anywhere between 2,500-5,500 per day (I’m not sure if you’re intending to somehow differentiate your 20min walk from this?)

I would standardise your steps from this point so there’s not the 3,000 variance

You’re not in a rush, so seeing what this does will be a good start point

As for “what next”, well that all depends on what happens

[Rich Ellis]

Last rest day of my deload. Very much looking forward to getting back in there and making it happen. No room for messing about now.

[Rich Ellis]

I think it depends on frequency. If you’re hitting the same movement, the same way, very often, it’s unrealistic to expect the progression to last for long

It’s not wrong to eek out a movement, definitely don’t be over zealous with your amount of progression each session though. Employ patience, and focus on consistency

[Rich Ellis]

Another rest day today guys. Feeling good as a result of a much needed rest.

[Rich Ellis]

I really like decline bench as a movement, as you’ve identified, it’s much kinder on your shoulders and a movement that you will be able to move good load on

Seems a good option for you, at least while your shoulder is sorting itself out

[Rich Ellis]

Rest day today gang. Having a couple of days rest consecutively now, with the rest of the week being low volume ahead of kicking it off at the weekend

[Rich Ellis]

I really think this is a very individual thing

It should prepare you mentally and physically for the upcoming work set

You should feel primed rather than fatigued

You should be in a position where the load of your final warm up, your acclimation set, readies you for your top set

[Rich Ellis]

Very much on shut down now

A few experimental movements today, now a few days off, then it starts at the weekend.

Everything is lined up and ready to go, time to rock it

[Rich Ellis]

If you don’t have a t-bar, you can do a probe row on an adjustable bench. I like doing this with a barbell, if you (like many others) prefer a greater ROM, use dumbbells

Do I use neutral grip with dbs or wide grip? [/quote]
Personally for this movement I would say a neutral grip mate

You can though use this set up for an upper back or a rear delt movement

[Rich Ellis]

Super low volume week, with a couple of rest days to follow before getting stuck in balls deep

Upper back row
Barbell row
Neutral grip Pulldown

[Rich Ellis]

I like to have an upper back row movement that will put load through them

Then make sure your isolation work is exactly that

Cable variation is a nice alternative to the machine you are using

[Rich Ellis]

If you don’t have a t-bar, you can do a probe row on an adjustable bench. I like doing this with a barbell, if you (like many others) prefer a greater ROM, use dumbbells