[Rich Ellis]

Yep. Middle to get used to it, then you can start to understand the nuance.

There is some benefit to varying the profile either around niggles, or loaded vs back off sets

But really like you’re looking atvthis from a “just get strong” perspective first

[Rich Ellis]

Excellent leg session to start the week off.

Definitely feel like I’ve got a set of movements locked in now and good to go for many weeks

Long day though which means I’m only just tackling food prep.

It won’t be enough sleep, but sometimes life happens

Big upper session tomorrow

[Rich Ellis]

Wholly with Meg here mate, your feedback is telling you the volume is working well.

A reduced total volume allows you more room to emphasise areas of priority, but try not to assume x = y, and certainly don’t if what you are doing is telling you that x = z

[Rich Ellis]

Monday so that means a rest day, which meant chance for a longer day in the office

Just about to get into my last mean and then sleep time

Legs tomorrow!

[Rich Ellis]

Yep, I used to eat a lot of bread, and sourdough always did best for me mate.

Hope that works out well for you

[Rich Ellis]

Really good calves and upper session today.

Very happy with the way my body is holding up at the moment. The new diet is definitely getting things done, lots of changes coming.

Just about to have my last meal and then sleep time

Resting tomorrow, which I never like, but are much needed.

[Rich Ellis]

Hi mate

I’m with James. Resist the temptation to try and fancy things up mate. Body let priority in the programming, excellent movement execution, progress.

[Rich Ellis]

Very very good leg session today

Really got on well with my latest leg press set up, and body generally feeling pretty happy at the moment

Just getting my last meal and then sleep time before upper tomorrow

[Rich Ellis]

Hi mate,

I’ve had one for years, and honestly, it’s not inhibitive.

I wouldn’t be worrying too much about what you’re doing leading up to the surgery if you’ve been training with it for a while.

Post surgery, as Kam says, you should be asking your surgeon exactly what they want from you.

[Rich Ellis]

Rest day today, and a trip up to Cheshire to see some family.

Nice bit tiring day, just sorted food prep for my final meal now, and tomorrows meals

Lower session tomorrow which have been going really well, so looking forward to

[Rich Ellis]

Hi mate, I’m also with the upper / lower gang here.

As Clare has directed you, jump on the educational videos for a philosophy explanation and set up guidance.

[Rich Ellis]

Mega upper session today. Very happy!

Just sorted meal prep for tomorrow as well, so just some final steps, then a cold shower, last meal, and a bit of chill.

Another very busy week, but sessions to look forward to.

Rest day tomorrow

[Rich Ellis]

Hi mate. Try mixing the whey powder with the CoR before adding water.

Then add hot water little by little until it’s the consistency you want

[Rich Ellis]

Wicked leg session today. Very happy with how tht went

Getting on very well with the new diet, body feels great, new gym has a great range of kit, it’s allllll going very well.

Time for last meal, then sleep time

Upper tomorrow

[Rich Ellis]

I’m with the guys here mate. Without knowing the context of why you’ve programmed it the way you have, it’s difficult to comment.

Get a measure of how you are progressing, recovering, connecting with the movements.

Consider whether the set up represents the improvements you want to bias (if any)

Let us know how you go