[Rich Ellis]

There isn’t much to add here other than method of deload

If you are keen to stay in the gym and continue your movements, you can consider a drop in load, but still operate to the same rep ranges (I.e, your set is not taking you to a fail point)

Another thing to consider is if you have a wholesale change of movements rotating in after the deload, this can be a good time to have a sighting session to feel the movements and find out where you are. That said, it’s easy to overcook it with new movements so this will require discipline to ensure you aren’t working close to a fail point

[Rich Ellis]

I had a back day today.

I got beat last time out so I reset

Upper back chest supported row
Bench row
Corner bar
Overhand Pulldown

Back in on push tomorrow gang

[Rich Ellis]

I’m with the giant, there’s more movement variations there than you’re giving credit to!

Lots can be done with a subtle enough shift

[Rich Ellis]

Rest day for me today guys. Fortunately I’m not feeling any ill effects from my hammy work yesterday so I’ll start to progress that now

[Rich Ellis]

Hi mate

Agree with the guys here

Isolation work first, higher rep sets, utilising bands on movements that it makes a good difference to

Let us know mate

[Rich Ellis]

Legs today. Some good news and some learnings

Leg Ext
Horizontal leg press
Belt squat (will swap this – felt sh**)
Snatch Grip RDL (first RDL since hammy tear, feels good to go!)
Prone curl (will normally do GHR)

Rest tomorrow before back day

[Rich Ellis]

Hi Ryan,

Personally I would now move on

Let us know

[Rich Ellis]

Good push session today guys

Rear delt cables
Dip machine
Reverse grip machine press
Stirrup Pushdown
Straight bar overhead ext
DB Lateral Raise
Ez curls

[Rich Ellis]

Very much with Clare mate

We know it’s going to be hard and uncomfortable at times, but the point at which that is genuinely not sustainable, we need to look at the bigger picture, and if it’s 4 steps forward and 1 back so you can take another 4 forwards, that’s a good decision

[Rich Ellis]

Rest day today gang

Pressing tomorrow which has been going better than it has done in a long time lately So looking forward to continuing the progress

[Rich Ellis]

Yeah I like the split in this instance – one chest focussed one delt focussed , I think that’s an approach worth trying

[Rich Ellis]

I think you’ve answered your own question mate. No point stretching to three sessions if some of those movements are weaker options

[Rich Ellis]

Legs today. Happy!

Did a complete session and the ham felt good. I did go steady on the GM, but felt nothing, so I’m in

Leg Ext
45 deg Leg Press
Hack
GM
hypers (glute and Ham focus)

[Rich Ellis]

Yes given that your three days are split up, I’m with Clare – lower/upper/full

[Rich Ellis]

Push session today, which on the whole I’m really pleased with

Read delt cable
Deficit press up
Pin press (will swap this out)
Rolling DB Ext
Overhead rope ext
DB Lraise
Ez preacher curl