[Rich Ellis]

Push session tonight,

Good tricep and delt work, nicely progressed which I’m happy about.

Pec still not right, but progressed significantly since last time out. Managed four sets of 20 on an incline press.

I’ll continue to be patient, but it’s coming.

Resting tomorrow, and with it, rest day food is prepped.

About to get this evening’s last meal, then it’s sleep time in the heat

[Rich Ellis]

Have you tried the split as suggested? What’s the driver for removing things?

As you look at things to remove, are you considering physique priorities?

[Rich Ellis]

Rest day just about done, one meal to go and then it’s sleep.

Prepped everything for tomorrow’s push session. Hoping to be able to creep up my pressing a little more if the pec allows

[Rich Ellis]

Yep, agree, and be prepared to operate in a calorie surplus for months on end, progressing lifts, maintaining movement quality, working with high effort and high intensity – do all that and they will grow!

[Rich Ellis]

Back and hams wrapped up.

Good session this evening, got everything very nicely rattled through!

Resting tomorrow and then back in on Thursday. All meals prepped for tomorrow and now about to have last feed of the day before sleep.

[Rich Ellis]

Only thing I’d consider with Oscar’s response is, if you opt to switch barbell row for a chest supported row, I do think you need to be looking at erector work somewhere

This might be an RDL on leg day as an example, or it might be some hypers in one of these sessions, but I don’t think you can omit it entirely.

[Rich Ellis]

Good quads and adductor session tonight. Everything progressing with naked knees which continues to be a big win for me

I’m being patient. Little jumps, but every session moving up

Last meal about to feed, food and supps prepped for back and hams tomorrow

[Rich Ellis]

Had a decent push session yesterday. Still nursing the pec a bit but managed to get some light load through and kept it moving with a few different press variations.

Can very much tell it’s still vulnerable, but very quickly getting better and better.

Tricep and delt work went super well, elbows definitely feel reborn so I’m very happy about that!

Quads and adductors this evening , fortunately a good bit cooler now 🙌🏻

[Rich Ellis]

Hi mate

If you’re doing two back movements, one upper back, one lat, in each rotation, just pick movements you like.

Completely exhaust them, patiently, consistently, accurately progressing over a number of months.

Then switch them out and repeat.

You don’t need to put any more depth of thought to it than that mate.

[Rich Ellis]

Just about to have my last meal, and that’ll be rest day wrapped up.

Managed a bit of downtime today which I’ve needed, and looking forward to getting back in the gym tomorrow

Chicken meal and health supps, then sleep.

[Rich Ellis]

Agree.

Use them as part of your peri-workout (however you set that up) but not for other meals or rest days.

If you’re eating whole foods with poor amino acid profiles that would require supplementing with EAAs, just make better wholefood choices .

[Rich Ellis]

Back and ham sessions wrapped up this evening.

Over cooked it a bit on the smith rows which has annoyed me, but fuelled me up at the same time.

The rest of the session went beautifully to plan so I’m happy with that.

Just about to get my last meal, I’m on a rest day tomorrow, so longer sleep will very much be welcome!

[Rich Ellis]

Hi John,

I’m going to say similar – quite surprised you’re able to get upper and lower sessions completed in just 45 mins – how do the sessions look?

[Rich Ellis]

Legs this evening. Well, adductors, quads and calves – I have hams with back tomorrow

Everything has moved up very nicely, and with it, my knees continue to feel better and better.

Big Supp order landed today from the boss – always very grateful for how well looked after we are.

Just finished my last meal, so now time for sleep.

[Rich Ellis]

At the risk of being repetitive, I agree, reduce the load, or stop increasing the load where things break down.

People seem to have a different set of rules for deadlift variations where they justify form breakdown in a way they wouldn’t for other lifts.

As Jord says, it will take time, but also, if you do it right, it WILL come.