[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 🙄

[Rich Ellis]

Hi Brett,

Please can you share your training pattern?

Eg Push, pull, rest, legs, rest, repeat.

Thank you

[Rich Ellis]

Rest day today after a good weekend of training

Sorted meal prep and have one meal left tonight

Legs tomorrow evening which I’m hoping carries on the trend of my knees doing as they should be!

[Rich Ellis]

Hi Tony,

I really like a combo of Pumpage and DNFM,

[Rich Ellis]

Really good week of training this week, nicely polished off with a good upper session today.

Direct tricep and press work feeling so much better, I’m really hopeful this can linearly progress now.

Food prep done for tomorrow, and work done as well.

Couple more meals, bit of chill time, and an early night planned

[Rich Ellis]

Hi mate,

Your volume isn’t high, and unless you are legitimately freakishly strong, I think you need to look at your recovery factors mate.

It’s supposed to be hard, you’re forcing an adaptation, and whilst this is of course individual to everyone, I’m perplexed by how many people cite their training as unmanageable.

I’m not intending to be dismissive, but unless you’re a super freak, or you’re just not across your recovery, there’s nothing about your sessions on paper that suggest you should be flatlined.

[Rich Ellis]

Leg day today, and the best it’s been in literally years

Everything up, everything progressing, and knees moving the right way too

Genuinely very pleased, just got to keep everything moving the right way as consistently as I can now, but very much loving my lower sessions.

One meal left tonight , bit of relax time and early sleep

Upper tomorrow 🙌🏻🙌🏻