[Rich Ellis]

I agree with Louis, that’s notba huge amount of kcal you have to play with, so I’d now up activity

[Rich Ellis]

Back work today

Upper back machine row
Bench row (PB!)
Corner bar row (didn’t do because of hammy)
Overhand Pulldown
Cable curl
Preacher curl

Very happy although not as happy as I will be when I can add the corners back in. That’ll be next time out

[Rich Ellis]

Personally I look for a minimum of a 4 rep jump

So if I got 4, no less than 8, if I got 6, no less than 10 etc….

[Rich Ellis]

Yup, maintenance and then as necessary

[Rich Ellis]

Another rest today guys, back in with Push tomorrow

[Rich Ellis]

It’s a good observation mate

I guess what the “movement” JP has really taken on is making a non performance focussed even, performance focussed in its training. Objectifying a subjective sport

The recovery aspect comes in to optimise strength gains and continue to progress lifts

That becomes the priority in ensuring continued development

You will largely see these elongated splits picked up by more experienced lifters, who will be relatively stronger, and more adept at recruiting high levels of motor units

You then need to consider how much stimulation that creates per dose, as well as the accompanying systemic fatigue

Most of these are incredibly hard to measure, so the log book becomes our friend. If we continue to progress it with other training factors staying constant, we’re developing our musculature

Is that helpful?

[Rich Ellis]

Rest day today gang

[Rich Ellis]

Agreed, do as little as possible to get an adaptive response, creep it up as you need it, not just all in one go!

[Rich Ellis]

Yep, I agree, upper/lower/full body is the one!

[Rich Ellis]

Because of the very horrific injury (minor hammy strain) I had to mix today’s session up

Went….

Cable rear delt
Single arm chest supported row
Overhand Pulldown
Underhand Pulldown
EZ preacher
Standing DB curl

All jokes aside, ham feels a lot better today, will do some work on them this week

[Rich Ellis]

If you’re on NSAIDs for a sustained period, you have to be alive to the fact that it’s not good news for kidneys.

That said, there are some circumstances where they are necessary. In that case, I’d be doing everything to ensure that I was limiting stress in other areas

[Rich Ellis]

Similarly to the others….

Loading sets 5-8

Down/back off sets 10-15

That said, the back off set should reflect the loaded set

If I was working to an 8 on the loaded set, I wouldn’t be working to 10 on the back off, id be up to the upper end of the rep range

Important is that you work to positive failure.

It’s the last 5 reps of a set that are the “stimulating” reps, whether that’s a 5 rep set or a 20 rep set. If you finish shy of failure, you’re denying yourself adaptive stimulus

[Rich Ellis]

Had my other push session today and it has become progressively tamer in an effort to allow my shoulders chance to recover

It went….

Over head rope ext
Over head straight bar
Rolling DB tricep Ext

Deficit push ups (narrow)

Cuff laterals

[Rich Ellis]

Everyone else is loads nicer and more helpful than me.

It really is a case of, yeah, it’s a tough gig, but it’s a choice. Commit to it and do yourself justice

[Rich Ellis]

There will be wiser folk than me on here, but I think one of your concerns was maybe about Kidney stress?