[Rich Ellis]

Chest supported T Bar is a good movement, but you can’t see it as a direct replacement for the BB row, as Jord says, the lower back loading gets removed

If that’s desirable, good swap, if not, you need to make up for the erector work somewhere else.

[Rich Ellis]

Rest day today.

Very long day today, but back and cooked, prepped my meals and got supps ready for tomorrow’s leg day.

Just getting my last meal and then it’s sleep time – trip to London tomorrow which isn’t my favourite thing to do, but will be back to get after it in my leg session.

[Rich Ellis]

Hi mate

When you “blew up” on the Dorian split, what were you doing food wise?

Have you been operating in a calorie surplus for the Upper/Lower and the Full Body splits?

[Rich Ellis]

Nice push session this evening. Much cooler today which was nice!

Cable x-over
Rope extensions
Gym Leco flat press
Neutral incline press
Machine laterals
Calves

Elbows feel fully taken care of now, still have ongoing shoulder issues but the machines in the new gym allow me to get much more stuck in.

Just sorted tomorrow’s food prep, rest day before legs on Tuesday.

Steak meal left for this evening and then sleep

[Rich Ellis]

Hi mate

Agree with Oscar and Nathan here. Be consistent and be patient, force the progress and the growth will follow.

[Rich Ellis]

Really enjoyed today’s back and ham session

Stirrup upper back pulldown
Smith row
Smith RDL
Nautilus pulldown
Seated ham
Prone ham

Really benefiting from the quality of the kit in the new gym, and enjoying the atmosphere in there.

Push session tomorrow, got all my prep done – food and supps.

Two meals left this evening and a bit of downtime.

Definitely grateful for the rain and the cooler weather today – hopefully a much better sleep tonight.

[Rich Ellis]

Hi mate

RPE is Rate of Perceived Exertion.

It’s not related to any training tool, it’s a measure of how effortful the set is.

[Rich Ellis]

Legs this afternoon. Heat of the day on the hottest day of the year – not the most comfortable, but some really good progress with the session itself.

Had a much better run on the hip press, went naked knees and was able to work without discomfort so that’s nicely in place now

Sat in front of a fan. Two meals left this evening, then an attempted sleep

Big pull session set for tomorrow

[Rich Ellis]

I don’t disagree with the team – no one movement is essential, and if you’re already decided, any conversation is largely moot.

What I will say is that there is an element of risk to every movement, some more than others, this increases as you get stronger.

No one can tell you what to do, it’s your relationship with the gym and training, but on many levels, the phrase “getting comfortable with being uncomfortable” is necessary to adopt if you want to make some serious progress – in strength, in muscle size, in improved body composition.

[Rich Ellis]

It’s been a rest day today. I’ve just finished my last meal.

Definitely not enjoying this heat so really not looking forward to that tomorrow

Hoping I sleep, legs on the cards for tomorrow so need to be well recharged!

[Rich Ellis]

Hi mate

Training is hard. It’s supposed to be hard. You’re unlikely to feel fresh very often at all.

Your lifts are progressing – stay at it.

[Rich Ellis]

Solid push session this evening, managed to creep everything up and both elbows and shoulders staying well behaved

I’m sure everyone is feeling the same, but super fed up now with the heat – particularly in the night.

Sorted food for tomorrow, rest day on the cards

One meal left for tonight, then attempted sleep

[Rich Ellis]

Hi Jack,

I use both of these products, but agree with those that have said Join In and Cure Coming would be the two if I was prioritising.

Without any other meaningful change, the addition of those two have got me from a place where I couldn’t get up off the floor without leave ring myself up on a sofa or desk because of knee pain, to being able to work hard on pressing compounds again. Genuinely they have been transformational for me.

With that said, it does depend what’s causing your knee pain. It would probably be prudent to get a well informed view so you know what you’re working with, but I will always take Join In and Cure Coming as absolute daily staples now.

[Rich Ellis]

Good back and ham session tonight.

Another warm one, but more progression across the board.

All movements working really nicely, everything going to plan.

Sorted food prep and supps for tomorrow’s push session. One meal left and then I’ll be getting an early sleep.

I’ve not been sleeping as well with the hideous heat, even with multiple tower fans strategically aimed at me.

Looks like it’s getting worse for the rest of the week so something I’ll just need to deal with.

In positive news, was lucky enough to get the new TBJP Clothing drop – some VERY nice pieces! Although the hoodies and jumpers can wait 😂

[Rich Ellis]

Hi mate,

We will each have a different “safe” working range that doesn’t negatively compromise the joint, so it’s not sensible to try to work to binary rules.

I would choose the one you feel most comfortable with, work really hard, be uniform, consistently and patiently progress. At some point you will stall, then switch to the other, and do the same. If it doesn’t work for you, choose a different incline press option.

There’s not a right or wrong, there’s a “what fits you best”.