[Rich Ellis]

Very good upper session this afternoon, very much enjoyed it

Toe press
Cable pushdown
Overhead cable extension
Machine laterals
Neutral grip pulldown
Chest supported row
Incline machine press

About to tuck into my last meal and then sleep time

Lower session tomorrow to get rested for!

[Rich Ellis]

Hi mate

The exciting bit here is that you’ve got it all to try

Honestly though, I think mastering movement execution, and mastering working really frickin’ hard in your sets will set you up for it all.

Once you know what a failure set actually is, and that you can do it, you can work with any training system, those that demand it, and those that don’t.

Clearly it will take time, and the movement mastery bit comes first, but if you get these right, along with a well balanced understanding of programming, you’re on the path.

[Rich Ellis]

You can carry on as you are, finding a way to progress, or you can start introducing a higher rep range to work within if this is becoming stale

[Rich Ellis]

It’s been a very busy week, and it’s finahed off with a rest day today ahead of tomorrow’s upper session.

Just about to get my last meal and get some sleep – it’s very very needed.

[Rich Ellis]

Legsssssss

Very good session this evening

DB Curl
Abductor
Adductor
Seated ham
Leg ext
Hip press

Sorted tomorrow’s rest day food , and just my last meal for tonight to have before I sleep

[Rich Ellis]

Wholly agree with Kuba mate

[Rich Ellis]

Very happy with this evening’s push session, definitely a lot kinder on my shoulders than recent weeks, and that’s what’s going to allow the continued progression

Neutral grip machine press
Overhand machine press
Machine shoulder press
Machine laterals
Smith machine JM press
Calves

Sorted food prep for tomorrow and about to dig into my last meal.

Legs tomorrow which I’m very looking forward to!

[Rich Ellis]

Very much with the gang here mate, and I know it’s easy to equate what they did with success for the masses, but the masses aren’t them.

If you haven’t already, have a watch of Jord’s full body video, the explanation behind the philosophy of high frequency training will hopefully help settle your uncertainty

[Rich Ellis]

Pull session done

Rear delt machine
Low pulley row
Neutral pulldown
Hypers
Cable pullover
DB curl

Really pleased with everything today.

Meals prepped for tomorrow, about to sink last meal and then sleep.

Push day tomorrow

[Rich Ellis]

Hi mate, I wouldn’t overthink this.

It will balance itself over a two week rotation, so just alternate and away you go.

[Rich Ellis]

Rest day!

Very good day, but a long day, and I’m falling asleep on the sofa so just going to get my last meal and then get some sleep.

Pull session tomorrow. I’m excited to get stuck in.

[Rich Ellis]

Hi mate, similar to the rest of the gang, I’d racommend taking some rest. Lots of red flags at the moment that suggest it would be a good idea.

It doesn’t necessarily have to be a week, but equally, it can be. That’s something you’re going to have to judge.

[Rich Ellis]

Really good weekend of training.

I’ve had a rough couple of months with very fluctuating emotions re my ruptured bicep. Sad and frustrated I can’t train how I used to, to very grateful I can still do what I love.

Feels like I’m in a good enough sport now to stop being reactive session to session and get some structure back to things.

Rest day tomorrow and then we on it.

[Rich Ellis]

Hi mate,

Great job so far.

Have the movements you’re on now been in from the start?

[Rich Ellis]

Good day today, very productive, a good workout, and a bit of rest too.

Just about to make my last meal and then I’ll get to bed, extra hour tonight with the clocks going back 😍

Looking forward to seeing the Aspinall // Gane and Parker // Wardley results, as well as Prague obviously !!