[Rich Ellis]

Push session tonight. Was late in the gym after an extended day at work, but it went really well.

Everything up, a bit more confidence in my rubbish arm, so nicely got stuck in

Legs tomorrow which will be fun, then resting Friday

Food and sleep now. Another long day tomorrow to get after

[Rich Ellis]

Why do you want to leave a rep in reserve? What’s the motivation for the question?

You probably don’t want to miss reps, so that’s very sensible as a principle.

I think learning to be able to take a set to true concentric failure is a very good thing that sets you up well for all future training systems you work with.

[Rich Ellis]

Really good pull session tonight, the best one since my bicep rupture.

Managed to find progression on everything without feeling like the arm was at risk.

Just about to get my last meal in, the sleep ready for tomorrow’s push session

[Rich Ellis]

Hi mate

I’d take a good look at the upper / lower set up video in the education section.

That’ll give you a good idea of the philosophy around the set up.

Realistically, whilst it’s good you’re aware of weaknesses, an overall development is probably required, so I wouldn’t get too tied up in the intricacies, as long as you have a well balanced and progressable programme.

[Rich Ellis]

It’s Monday and that means rest day.

Very tired today, just peeling myself off the sofa to get my pre bed supps and my last meal.

Pull session tomorrow evening, but a busy day to work through first!

Now – food and sleep.

[Rich Ellis]

Hi mate

Please try not to let the idea of systemic fatigue be a blocker before you’ve even got started – doesn’t bode well if you’re looking for it to be an issue.

I think with a year away from training, it’s sensible to start back up with high frequency low volume, so like your full body suggestion.

If you outgrow it, you can adjust, but if want to take it to town before needing to shift

Yep, completely agree. Starting with a self defeating attitude from the beginning is not good. I’m usually fine, and overreach well before start to doubt my programming or even start to think about cutting back or deloading.
Thanks for your reply. [/quote]
Great, get after it then mate. Please do drop your sessions in for critique if you want a second opinion.

[Rich Ellis]

Really good lower session this afternoon, really getting stuck into the movements, but most importantly for me, my knees are letting go after it.

Looking forward to progressing these, it’ll be a long road but want a couple more inches back on my legs

Food prep is sorted for tomorrow, just getting my last meal and then sleeping

Rest day tomorrow, then rolling into pull/push/legs tues-thurs.

[Rich Ellis]

Hi mate

Please try not to let the idea of systemic fatigue be a blocker before you’ve even got started – doesn’t bode well if you’re looking for it to be an issue.

I think with a year away from training, it’s sensible to start back up with high frequency low volume, so like your full body suggestion.

If you outgrow it, you can adjust, but if want to take it to town before needing to shift

[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!