[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!

[Rich Ellis]

Today was arm focus, medial delt secondary

Standing DB curl
EZ Curl

Dip Machine
Stirrup Pushdown

1 loaded set, 1 back off set of each

Cuff laterals
Seated DB Laterals

1 10% set (3 part), 1 rest pause set (2 part) each

[Rich Ellis]

football bar is with neutral grip?
I actually love the shoulderpress variations were you got neutral grip.
Feels much safer then conventional shoulderpressing for me.

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Football bar is 45 degree handles, Swiss bar is true neutral grip