[Rich Ellis]

Hi team

Had a few issues with logging into the app and then had a work trip so was unavailable

Back in the game today with a loaded chest and volume back session

[Rich Ellis]

Well you’ve certainly had a cracking year – well done!!

Without wishing to be patronising, if people thought DC was a better system than Jordan’s, they’d probably be doing DC.

Jord has a number of different systems to suit different levels of advancement, recovery capacities and preferences.

There will undoubtedly be one that suits you well.

For me, when you stall on one system you have a number of options. Deload and then move the exercises around for a new block. Or change system.

Both good options provided your selection suits your needs.

[Rich Ellis]

What type of belt do you like mate?

Tapered front?

High front?

Buckle?

Lever?

Supple?

Stiff?

What material?

[Rich Ellis]

Define “approximation sets” for us please mate?

[Rich Ellis]

Can you not have a liquid meal on waking? It will take minutes to prepare and consume.

[Rich Ellis]

Rest day today folks.

Loaded back with volume chest tomorrow

[Rich Ellis]

I think for most here “it’s my favourite” isn’t really as good a reason to do something as “because it’s optimal”

That said, adherence is vital, so if they are the difference to eating post workout or not, that’s no contest.

It’s probably advantageous to capitalise on the hypersensitivity post workout, but provided glycogen stores are replenished by the time you next workout, performance shouldn’t be compromised

[Rich Ellis]

Loaded medial Delts and arms today

Cuff laterals
Seated DB laterals

Rope cable extension
Close grip machine press

Incline DB Curl
Machine curl

[Rich Ellis]

Hi mate

For me, reading that, it’s a case of performing the movement perfectly. “Heavy” is relative, and the only “heavy” you need to worry about is the weight that you can execute as you want to. From there, GRADUALLY increase without any slip in precision

[Rich Ellis]

Yeah the smith squat didn’t work. I just don’t have the shoulder mobility to get anywhere near the bar. Jord made a few suggestions, we’ll see if it can work next time out

Instead, the session went

Leg Ext – 3 Sets
Belt squat – 3 Sets
Hack – 2 Sets
Leg curl – 2 Sets

[Rich Ellis]

Hi mate

Execution will always be a big factor, but especially so in the movements you have selected

With dips it is very easy to shift a lot of the work to your pecs. Of course the triceps will have to work, but they are maybe getting away with doing the bare minimum

Same with Pushdown unless there’s a misinterpretation on my part. If you mean a true Pushdown so you are over the handle, again it’s easy to shift work to other muscle groups

Final note is that all your selections are working in the same plane.

Maybe select one overhead or perpendicular option to ensure complete stimulation

[Rich Ellis]

As the gang have said, I wouldn’t let a single session inform what happens next . Give it another shot

As for there and then, I think you have a few options

1) Fight the session out

2) Change Rep target for the session

3) Drop the session, go home, regroup and hit it tomorrow

I’ve done all of the above. The circumstance will tell you which is right for you that day

[Rich Ellis]

That’s a couple of rest days in for me now. Was due to be one but needed another so took it.

Big leg session tomorrow to look forward to.

Going to try to fit in the smith for smith squats. My shoulder mobility is terrible so not holding out too much hope!

[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