[Rich Ellis]

Very happy with this evening’s leg session

Seated leg curl
Prone leg curl
Leg extension
SL hip press
45deg leg press
Adductor

All the movements in flats, the wedged heel antagonised my knees far too much last time out so this is me set now

Just sorted tomorrow’s supps and meals, now it’s time for last feed and then sleep

Push tomorrow which I’m feeling very excited to get after

[Rich Ellis]

I agree with Louis. I’m older and a bit beaten up, so starting my leg sessions with ham curls and leg extensions really helps me when I get to the pressing variations.

Adductors though are performed with a static knee, so not helping with your goal of “warming up your knees”

[Rich Ellis]

Hi Joe,

It’s not uncommon for movements later in the session to be a bit more of a grind, but something has to be first, and something has to be last.

Instead of looking for a full rep, have you tried microloading?

Get some 0.5kg plates, one either side is an increment of 1kg, which over the three weeks is 3kg. It’s all progress.

[Rich Ellis]

Rest day today which had been decent.

I’ve given up trying to have some downtime and am just going to feed and sleep for an earlier night.

Legs tomorrow which I’m looking forward to 💪🏻

[Rich Ellis]

Agree with Kam here mate, very likely something that can be fixed with a wedge, in the form of a lifting shoe or an attachment for the platform.

You are right in that positioning your feet higher up the plate will likely help with heel contact, but be mindful you will be compromising knee flexion.

Ideally you have the wedge to help maintain knee flexion but through a stable base.

[Rich Ellis]

Really good pull session this evening – nice vibe in the gym, progressed everything up, so happy all round.

Resting tomorrow, then legs on Wednesday which I’m already excited for

Just about to get my last meal whilst listening to Jord and Kuba on the new podcast, and then it’s sleep time.

[Rich Ellis]

Jord also has YouTube videos on similar topics

Here is the link to the upper/lower video.

https://m.youtube.com/watch?v=4QAce6Xfofc&pp=ygUZSm9yZGFuIHBldGVycyB1cHBlciBsb3dlcg%3D%3D

[Rich Ellis]

Very pleased with today’s push session.

Crept numbers up on everything across the board, although I’d expect to so early into the new movements

Need to work in a slightly higher rep range on the incline press just to prevent any pinching setting in which I can already feel is a risk

Very happy though with the move and with the way the sessions are going

Two more meals left for this evening, meals and supps all prepped for tomorrow, then a pull session tomorrow evening

[Rich Ellis]

Hi Brett,

I’d pick a pulldown for lats, a row for lats, and an upper back movement, two works sets for each, run with it consistently, standardise form, and patiently progress.

[Rich Ellis]

Are you currently progressing with that set up ? If so please don’t fix what ain’t broke.

Ive only done 4 sessions since i was on a trip last week so ill have to see after a couple weeks, but so far the lifts ive progressed on are seated leg curls and cable hammer curls. Also ive started using the diet planner so that will definitely help. Thx for the reply

[/quote]
Hi Daniel, to be clear, you’re back from a break, you’re 4 sessions in, and you’ve only progressed two movements across the whole programme?

[Rich Ellis]

Hi Brady

Agree with Oscar, we’ve got a brilliant resource on the site in the educational section.

Have a look at the full body training video. It will give you a good understanding of why it’s a good approach, and how to set the sessions up

Once you’ve had a watch, if you have any questions, fire away, or, if you’re pretty confident to follow what’s advised, have a go at building your sessions with the kit you have in your gym, and share for comment if that’s helpful.

[Rich Ellis]

Second of back to back rest days done.

Very very busy, glad it’s over, absolutely buzzing to get into the gym tomorrow for push

One meal left before bed , then a long sleep.

[Rich Ellis]

Before you switch splits, how long has that been the case for? How long since you had a deload? How long have you been on this set of movements?

[Rich Ellis]

Agree with Oscar mate, and will reinforce, I think watching the videos will be really valuable, please do.

[Rich Ellis]

Rest day today after three on the bounce.

I’ve actually got a double rest day with no training tomorrow either. Not normally a fan of two in a row but life is in the way this time around

Back in on Sunday for push, just about to hit my last meal and then sleep