[Rich Ellis]

Delts and arms today

Standing laterals
Wide grip upright row

High cable curl
Preacher curl

Underhand extensions
Stirrup extensions

[Rich Ellis]

Agreed with the gang

I don’t think anyone will dispute that your requirements are exactly that, yours. Not Jordan’s or James’s or Joe’s or Kuba’s…. yours

So to a degree the question is the same that we all face

What do “unchangables” in life leave our circumstances looking like? How can we optimise those changables? What does that leave our recovery capacity at, and then how do we match training load? Exercise selection will be a further consideration but I’m trying to look at this broadly rather than in detail

[Rich Ellis]

Hi mate

Sweden was excellent, was out with eleiko which was most enjoyable

Sadly not with the clusters. I still think it’s optimal (when you find the number of fail points that work for you) but my shoulder took a bad step backwards so I’ve reverted to a simple split until it’s remedied

[Rich Ellis]

Hi mate

As eluded to, your mental health is priority, so do what is necessary for the best quality of life

If Claire’s suggestion of using cardio/mobility work isn’t a satisfactory substitute, look to manage volume and intensity with frequency being elevated

[Rich Ellis]

Hi mate

I’d suggest revisiting your pre-session preparatory/warm up/mobility routine

That aside, don’t fall into thinking that a squat variation absolutely has to be early in the order

[Rich Ellis]

Rest day today folks – eaten and rested well. Clocks changing gives us a bonus hour of sleep too!

[Rich Ellis]

Jumped in with Haider today for a pull session. He looks excellent, very excited for him.

Ran through his pull session today, some stuff I don’t normally do but it was about him today

Chest supported t-bar row

Duel DB row (I didn’t do)

Single arm machine row

Pulldown

Rear delt row

Smith shrug

Machine curl

Single arm cable curl

[Rich Ellis]

Ill echo the guys, Supp Needs BP stack is ace, cardio is important, and as another point, don’t add your weight too quickly

[Rich Ellis]

Great job mate

[Rich Ellis]

I’ve been a good teammate to help our boy Haider through tomorrow’s pull session

That meant an off programme chest & tris today

Tomorrow will be big ????????

[Rich Ellis]

M10 is very good mate

[Rich Ellis]

Legs today gang

Standing ham curl
Belt squat
Hack squat
GHR
Leg Ext
Toe press

[Rich Ellis]

Agreed, think stimulating reps

[Rich Ellis]

Rest day today guys.

Just waiting for my last meal and I’ll get my head down before legs tomorrow

[Rich Ellis]

Probably because they are a movement that few people can do technically well

If you can, and you like them, do them!