[Rich Ellis]

Rest day today after a good weekend of training

Just sorted food prep and supps for tomorrow’s leg day

One meal left tonight and then sleep.

[Rich Ellis]

Hi Zander – yes, it’s very feasible.

Your muscles don’t need to feel battered, you need to be progressing.

You reference your CNS, how to you utilise deloads ?

[Rich Ellis]

Upper today – very very pleased if we take pressing to one side

I’ve got a couple of options left to try, crossing my fingers they will be good options

Food prepped for tomorrow which is a rest day

One more meal tonight and an early sleep

[Rich Ellis]

Agree with Oscar here mate, if you’ve got enough equipment for three rotations I think that’s a good balance.

[Rich Ellis]

Hi Joe,

I think general consensus is that muscle soreness isn’t a necessary indicator.

If your lifts are progressing session to session, don’t be in a rush to change anything – you’re not missing something special from another set – we want progression.

[Rich Ellis]

Legs today and a good run out. Knees still holding out which let’s me go after my sets, which in turn makes me happy

Just polished off my last meal, and my joint stack, and now it’s time to sleep before upper tomorrow

[Rich Ellis]

Hi Joe

I would set up with multiple session variations and limit lower back loading so not all sessions have a high stress lower back movement

This way you can manage the frequency of a deadlift or hinge whilst still programming them.

What do your sessions currently look like?

[Rich Ellis]

Rest day today – very tired and ready for a rest this evening before sleep

One meal left tonight and a longer sleep tonight

Lower day tomorrow 🙌🏻

[Rich Ellis]

And that’s why it’s not very good!

Either choose a different movement, or just get very strong on that one, even with the poor profile, progressing over time will see growth.

[Rich Ellis]

Hi Tane

How many session variations do you have? Do you have any other movements that load lower back?

[Rich Ellis]

Really good pull session tonight to box off the first part of the week’s training

Rest day tomorrow and then back at it over the weekend

Food prep done for tomorrow, one meal left to eat this evening and then sleep for me

[Rich Ellis]

The purpose of the movement is to isolate a small muscle, make sure you’re making the medial delt do the bulk of the work, standardise form, progress.

[Rich Ellis]

Push day done. Really happy with everything apart from my pressing which is a bit sad. I need to find some variations tht let me get stuck into it.

Sorted meal prep for tomorrow, one meal to sink tonight and then sleep – pull tomorrow and then rest on Friday.

[Rich Ellis]

Hi mate

I’d try not to give too much attention to this, as it isn’t something you can control.

You can’t just decide to lift 5kg extra rather than 0.5kg extra.

The point at which it is relevant is if you could add 5kg but choose to add 0.5kg for the same reps, but that’s now a question around intensity / proximity to failure.

Where safe to do so, and assuming you’re aligned to this philosophy, work to 0 RiR and look to progress that session on session with standardised form within a defined rep range.

[Rich Ellis]

Really good leg session last night, knees continue to let me progress so really confident now I’ve got the right balance of movements, volume and frequency not to push them over the edge!

Push session tonight, so hoping the elbows and shoulders follow suit – it’s fun being old and battered 🙄