[Rich Ellis]

Resting today. Food shop done and just unpacked. Last meal time, then sleep.

Busy day tomorrow and a push session to look forward to 🙌🏻

[Rich Ellis]

Hi mate, I’m lined up with Hilly on how to utilise sets to target focus areas, but also agree with Haider that rep execution and proximity to failure are important factors

[Rich Ellis]

That’s great to hear, how are you finding it so far?

[Rich Ellis]

VERY nice ham/glute focussed lower session today.

Just sitting down with a movie, one meal to go, then sleep

Push tomorrow 💪🏻

[Rich Ellis]

Hi mate, if you do a rotational PPL, everything will eventually sit on every day, so it will be evenly distributed.

In short, don’t over think that. You can’t change that some days you’ll be fresher than others, so having a split that rotates will be most even.

[Rich Ellis]

Really good push session tonight, very happy with the progress on all lifts, but also the lack of discomfort through my shoulders

Went as follows

Seated calf
Rope extensions
Cable JM press
Seated cable press
Shallow incline machine press
Machine pec fly
Machine shoulder press
Machine laterals

Just getting last meal and then sleep

[Rich Ellis]

Hi Domingo,

Where did you get to with this?

[Rich Ellis]

Rest day today due to a work event I’ve got this evening, so a bit of a reshuffle of my sessions for this week.

Busy couple of days coming up with some stuff outside of work, but looking forward to keeping my sessions moving forwards 🙌🏻

[Rich Ellis]

Hi mate,

Like Marc, I’ve been on the end of some not fun shoulder issues, so very much reinforce the recommendations to get some really well placed advice, both to manage the current symptoms, but also to look at a long term shoulder health plan.

Please manage it properly mate. It’s not a good time when they get beyond a point of no return!

[Rich Ellis]

Good leg session tonight. Everything up which is all I need week in week.

It’s moving.

Prone ham
Seated ham
Extensions
Leg press
Hip thrust
Bicep preacher machine

Bit of rearranging this week due to a work gig tomorrow evening.

Just getting my last meal and then sleep time

[Rich Ellis]

Hi Clark,

If you’re a proficient squatter, they’re probably a decent option.

Do you have access to any other squat variations that you could substitute them for?

I do yes, the gyms I go to are pretty well equipped. Main goal is bodybuilding. Thanks![/quote]
For me it depends on what you can get out of the movement mate.

It sounds like you’re a good squatter, so with that, your focus is just applying efforts, not continually fighting for stability and execution cues.

If that’s the case, roll with it until it’s done. If you are legitimately leaving targeted effort on the table, my view would be to move it out for something you can just concentrate on working hard on.

[Rich Ellis]

Rest day done and dusted

Meal prep done, long day at work tomorrow but big leg session to follow

Just about to get my last meal and then it’s bed

[Rich Ellis]

Hi Clark,

If you’re a proficient squatter, they’re probably a decent option.

Do you have access to any other squat variations that you could substitute them for?

[Rich Ellis]

Very good sessions over the weekend

Legs yesterday and upper today. These two sessions focus on clusters, with the week day sessions looking more towards strength progression.

Batch cooking done. Short sit down now before last meal and sleep.

Rest day tomorrow

[Rich Ellis]

Hi mate,

For me that’s too much frequency for your legs if you need to pull your upper body forwards

I’d go PPL prioritising triceps in “push” and starting “legs” with biceps.