[Rich Ellis]

I had my second push session today

This is where it gets frustrating as the orders are very minimal load through the shoulders, ideally next to nothing

No in essence this is not much more than a tricep session. Not much fun, not exciting, but doing as I’m told for once, it can’t get any worse!

[Rich Ellis]

I’ll echo Corinne but suggest a wider grip than conventional

[Rich Ellis]

Rest day today and boy did my back know about yesterday!

[Rich Ellis]

As deep as you can go before knee angle or posture become compromised

[Rich Ellis]

Stick to and optimise PPL mate.

Worth remembering you have the luxury of 4 day’s recovery after the training days

Probably would also not run pull and legs on consecutive days

[Rich Ellis]

So it’s back to basics for me until I’m mended.

Today was very simply a lower back loading session. Took it too far by working multiple sets of

SSB Squat
RDL
Block pull

Calf work

I’ll swap out the SSB Squats for belt squat I think, and the block pull for a dead stop row. It was a poorly structured session.

[Rich Ellis]

Rich on the loaded sets after the first two RIR clusters are you aiming for 5 reps as the failure points of each cluster? (ideally)

Yes mate, BUT, it probably doesn’t matter provided you work to 0 RIR as you will then be hitting those 5 stimulating reps, and the aim of the game is to hit as many stimulating reps that you can recover from.

[Rich Ellis]

Hi guys

Apologies for the radio silence, I’ve been working away and had zero time for anything fun.

Back at a modified and simpler structure today, not ideal timing with the new programme and log but nothing kills progress quite like an injury so I need to be reactive and intelligent with my programming to fit current needs

[Rich Ellis]

Not much to report guys other than resting up and MAN is it too hot!! Tonight will not be fun!

[Rich Ellis]

Hi guys

Apologies for lack of update yesterday. I was in a shitty mood after physio Assessment

In truth I was hoping for a quick fix which isn’t the case (nor did I really think it would be).

Essentially, the answer is “don’t know” at this stage.

I trust him very much, he’s got a good background with heavy lifters so understands the demands.

I’m going to have to put this set up on pause which is frustrating, but I can’t doggedly continue and expect anything to change

I’m away with work for 4 day at the start of the week so am having some time out of the gym, will continue to bring my weight down and then regroup with a lower frequency approach for 6wks or so

I very much still think this system is well set up to be a powerful hypertrophy driver, I just need to get mended ASAP

[Rich Ellis]

Can you have a liquid meal for breakfast?

[Rich Ellis]

Accompanying whey shake as an alternative to the whole food options above

[Rich Ellis]

Pull session today

No issues with the shoulder, which makes me think I will be able to continue on with my training pull and legs optimally whilst sorting it out.

Hoping to have an assessment tomorrow- let’s see

[Rich Ellis]

After yesterday’s wank shoulders, I rested again today. Big pull session tomorrow ,

[Rich Ellis]

None mate. Purely preference