[Rich Ellis]

Very good push session this afternoon, somewhat warm, but body behaved well and all my lifts went up – it’s a win.

Resting tomorrow, food prep is done, one more meal later on tonight and then it’s sleep before back on the daily

Separate to training, pleased to see Usman getting it done last night, and excited to see him back in there for a big fight.

Now, little bit of chill.

[Rich Ellis]

What digests well and what is palatable are the two key factors here.

Don’t do a whey meal and then a whole food meal as close as 15mins later.

Do one or the other with then your usual gaps between post workout meal and next meal.

[Rich Ellis]

Very good session today.

Because the new gym has capacity to allow me to do more on what have been much neglected quads, I’ve opted to put hams and back together for this run

First blast at that today, and with it, return of a hinge (snatch grip RDL)

Really enjoyed the session, resting up well now before a push session tomorrow where I have my eyes on the gymleco flat press 🙌🏻

One meal left later, then sleep.

Hoping it’s significantly cooler tonight, last night was a disaster

[Rich Ellis]

Fully agree with Kerry.

In the earlier posts it was framed as “even if it hurts just a little”, if this is painful walking, you need a sport therapist to look at it. Unless just not training legs indefinitely is a viable option for you and you’re comfortable sucking up the day to day discomfort.

[Rich Ellis]

Rest day today which will have me nicely refreshed for my sessions over the weekend

Not looking forward to the heat tonight, so tower fans at the ready!

I’ll have my last meal in about 30mins and then it’s sleep

[Rich Ellis]

As Clare says, if you can’t train without pain, and there’s no alternative movements you can do either, then rest.

Only you know what “hurt” means. Whether it’s inhibitive or you’re a bit achy and will be fine after a warm up.

If it’s the former, you need to get looked at and get it mended, because you don’t want to be in a position where you can’t train lower for any significant length of time, and worse, you don’t want to be in a position where you’re not addressing damage.

[Rich Ellis]

Double down on this now mate. Give it a good spell of relentless effort and patient progression.

[Rich Ellis]

Leg session done this evening, and very happy with it.

Only thing missing is a squat variation, I’m going to have a go with some knee wraps and see if they let me work through a high rep range set.

Resting now tomorrow with push back on the cards for Saturday

Just about to get my last meal, then very much looking forward to my bed

[Rich Ellis]

Going by feel will be your best friend on here, but by far the biggest “risk” is using momentum from the pendulum arm – as with all movements, operate with precision and control alongside intent.

[Rich Ellis]

Excellent pull session tonight. Really in my groove with this set of movements now

I will add either a hinge or a free row, but wanted to wait until it’s all levelled off and lined up

Got my meals prepped for tomorrow, last meal for tonight is cooked , having that shortly and then a good sleep

[Rich Ellis]

Hi Angelo,

They are one of the least taxing things you will do, I’d keep them in both if you are able to progress them doing so.

[Rich Ellis]

Excellent push session this evening, really happy now with the exercise set up and order

Just on my last meal and then it’s sleep before a big pull session tomorrow

[Rich Ellis]

Hi mate

I’d probably add a ham focussed hyper extension here. As that strengthens you can swap it out for an RDL, but initially will almost certainly be easier to get some stimulus to the ham through a hinge.

[Rich Ellis]

Rest day today, I’m back and food prep is sorted for tomorrow

Three day run now of push / pull / legs. Excited to get stuck into it.

Very happy for Sas getting his O qualification at the Toronto Pro, very well deserved

One meal left to go this evening and then it’s sleep time.

[Rich Ellis]

Hi Damian,

I think the important thing here is that you’ve tried it both ways, and you’ve identified which works best for you.

Why that is the case could be down to many factors, but the thing that impacts the quality of your sessions is knowing which order helps you perform best.

On an aside, do you not even have a set of squat stands in the gym that you can unravel the bar from?