[Rich Ellis]

Legsssssss

On the whole a good session, but had to lean towards high rep sets on my pressing, knees weren’t loving life today

Need to bite the bullet and get these ostinil injections I’ve been rattling on about for god knows how long

Sorted food prep, two more meals tonight and then rest day tomorrow

Really good UFC card, enjoyed that more than most of late.

[Rich Ellis]

Hi mate,

Definitely rear delt and not something internal to the shoulder joint?

Have you had any issues on pull work?

Agree with Allison, if it’s not something you’re able to pin point yourself, find a good sports therapist for an appointment

[Rich Ellis]

Really good upper session this afternoon, and a really good vibe in the gym today.

Everything got increased nicely, no niggles or worries, really good day.

Last meal has just gone in, looking forward to a good sleep tonight and then big leg session tomorrow

[Rich Ellis]

I’m confused Jack, why/how were you training chest two days later on a PPLR set up?

Just felt recovered that all . So I said I’ll train it again [/quote]
But that’s then at the detriment of everything else, so there’s a longer period without stimulus for that.

Let progress on your lifts be a good measure for you.

Your chest doesn’t need to feel fried to be making progress.

Your best friend once you have a progressable set up, is consistency. Repetitive consistency. Over and over and over and over

Not deviating and doing rogue sessions, just forcing progression on your programme

[Rich Ellis]

Fridays are rest days

It’s been a long week, but back in in the morning so just getting my last meal.

Food prep is done, about to cook my steak and then get to sleep.

Big upper session to look forward to in the afternoon!

[Rich Ellis]

Agree with Maddy Stefan.

Yes you want to have the weight under control, but don’t let that exaggerate to a point where loading is massively compromised.

[Rich Ellis]

Good leg session this evening, definitely benefiting from the light knee wraps on the hip press.

Just sorted tomorrow’s rest day meal prep.

Need to work on Saturday so not so much of a break over the weekend, still have upper/lower to dive into.

Beef mince and chicken coming up, then sleep

[Rich Ellis]

I’m confused Jack, why/how were you training chest two days later on a PPLR set up?

[Rich Ellis]

Push session tonight. Very happy. Everything moved, but the important bit, nothing felt vulnerable.

Need to not rush of course, but genuinely excited to move things.

Food all prepped for tomorrow, last meal in the oven – feed and sleep 🙌🏻

[Rich Ellis]

Hi mate

Until you have your MRI, I would be guided by discomfort as to what you can and cannot do. That is true for exercise selection, and for loading.

You need to balance getting blood to the area (without aggravating the tear) and letting the tear recover.

Not a time to be macho and try to push through pain, equally, trying to find movements that allow stimulation will help recovery.

[Rich Ellis]

Very happy with this evening’s pull session.

I feel like I’ve found a safe way to train pull that isn’t putting a huge amount of risk on my bicep. With that said, I’m progressing very patiently, and it needs to stay that way.

Last meal in the oven, then sleep. Push day tomorrow that will go just as well!

[Rich Ellis]

Yes , or exercise selection causes recovery issue

Let’s say for chest

Am I better off doing 3 sets flies then 3 sets incline dumbbell instead of 2 sets flies 2 sets DB and 2 sets incline smith [/quote]
Jack,

“Better” is completely context dependent, and that context can change over time.

Which allows you to progress session on session?

[Rich Ellis]

Rest day today. I don’t like rest days until I get to the end of the day, and then I appreciate that I needed it!

Just about to get my last meal, then I’m
Sleeping.

Pull session tomorrow, very much wanting to build on last week’s now.

[Rich Ellis]

Fully agree with Hilly mate in that you don’t need to look for cleverly ways to modify this.

Please follow it as it’s intended initially, and see what you learn about yourself.

Let us know mate, get after it.

[Rich Ellis]

Brilliant lower session this afternoon.

Knees have been improving and improving over the last few months and are now in a spot where I can keep moving forward.

Abductor machine
Adductor machine
Prone curl
Leg ext
45deg leg press
Machine preacher bicep

Meal prep done for tomorrow, just waiting for my last meal and it’s time for sleep

Rest tomorrow, pull on Tuesday