[Rich Ellis]

I’m not sure I’d change structure for a one off.

I’d just pick up where I left off

[Rich Ellis]

Loaded back

Upper back chest supp machine row

Corner bar row

DB Row (think I’ve found a way to get me back into these – HAPPY!)

Chest clusters

X-over

Guillotine Press

[Rich Ellis]

Where you’re at is where you’re at. You’ve achieved the level of development you have with that level of strength.

Muscular size is of course not the sole determinant of strength, but as we know, the mantra on here is that if we keep exercise execution consistent (let’s assume that’s good) and improve the load used in the desired rep range, there will be a forced adaptation (as a caveat, assuming all your other ducks are in a row)

[Rich Ellis]

One of those things mate, you’ve identified it’s better for you, go at it!

[Rich Ellis]

Aaaaaand legs it was!!

Prone curl
Leg Ext
Belt squat
Leg press
Smith squat

Going to have to recover hard as it’s loaded sets for back tomorrow!!

[Rich Ellis]

There are undoubtedly a number of systems that work for gaining muscle tissue.

If you are training shy of failure, you will be able to tolerate more volume. If you are not someone that can really put yourself in “that” place, then a low volume high intensity approach probably won’t yield the best results for you, but if you can, it’s hugely effective.

[Rich Ellis]

Rest day today guys ahead of legs tomorrow

Ready to move some weight ????????

[Rich Ellis]

If not wearing a belt is the limiting factor, wear a belt.

[Rich Ellis]

Loaded arms and cluster delts today

Stirrup Ext
Overhead rope Ext

Wall curl
Cable curl

—————-

Cable L.Raise
Machine OHP

Rest again tomorrow before a big leg session on Thursday

[Rich Ellis]

Ill echo the team – as long as you need to perform in the following set

[Rich Ellis]

Rested today gang – Arms and Delts tomorrow ????????

[Rich Ellis]

I don’t think it’s a question of chasing the scales mate, you just don’t need to add 10lbs a week.

As Ryan said, if you’re stalled, you need to up kcals. Find the sweetspot of moving it up but not drastically

[Rich Ellis]

Today I trained

Load – Chest

Machine press
Inc Smith

Machine press felt as good as I can remember and let me work. Incline Smith was better than expected so I’m happy

Clusters – Back

Stirrup Pulldown
Narrow neutral Pulldown

Rest tomorrow and then arms and delts on Tuesday

I’m starting my 4th week now and starting to feel a bit heavier so will check and monitor body weight from here

[Rich Ellis]

In line with the guys

Of course it can be done, but I’d choose a single leg leg press over this

Split stance can be a good alternative too

[Rich Ellis]

Leg session today guys

Went

Prone curl
Leg Ext
Hack
Belt sq
Walking lunges

There are elements I like in this, but want to revisit the structure