[Rich Ellis]

Hi Mel

Why don’t you go and take a look at the educational videos, get an understanding of how to build the session, then have a go at programming your own with movements you have available to you, and that work for you.

Post it for comments and we will feed back.

It’s a really good approach rather than people just spitting “good” movement choices out

[Rich Ellis]

Push session this evening – my penultimate “modified” variation

My elbows are SO much better for the break from pressing and tricep iso work

Just finished food prep, one meal left tonight and then it’s sleep

I’ve got a rest day tomorrow, then a pull/legs/push rotation, then a few days of total rest before big push on the other side

[Rich Ellis]

Fully fully agree with everyone – you’ve got a unanimous “no”.

Do not fall into the trap of ignoring recovery, progress will come to a very swift, very disappointing halt if you start trying to train full body on consecutive days (making the usual assumptions that you train to concentric failure)

[Rich Ellis]

Really good leg session this evening, working more and more range on my presses without any knee discomfort which is excellent progress for me

Food prep is sorted for tomorrow, just got my last meal on, then food, then sleep

Push day tomorrow 💪🏻

[Rich Ellis]

Hi Erik,

You’ve had some good suggestions here, but looking at Ryan’s comment, remember that sleep quality can be multi-factorial

Are you sure everything else has been as it “should” be?

[Rich Ellis]

Really nice pull session this evening, elbows starting to feel much better after the lack of direct arm training

Back movements feeling really good and progressing well. Need to get the gym pins back out which is a good sign

Legs tomorrow, which is quite quickly becoming my favourite session

[Rich Ellis]

I personally have target weights for my back off sets in the same way I do my loaded sets.

For me, it’s an equivalent approach, an equivalent intensity, just a different rep range.

[Rich Ellis]

Rest day today

Spent the day in a whole day meeting, but had ample opportunity to feed which was ideal.

Just about to sort food prep, I’ve got two
Meals left tonight and then it’s bed

I’ve got a pull session tomorrow which I’m very much looking forward to

[Rich Ellis]

If I’m having mine warm, I’ll mix the whey and the CoR together and then add the hot water and mix

The other additions are based on need – dark chock, nut butter, berries, honey etc…

[Rich Ellis]

Raul,

What do you mean you didn’t like having RDL on leg day?

[Rich Ellis]

Another leg session progressed today, very pleased with how these sessions are going at the moment

Not “strong” by the standards I expect yet, and still working in higher rep ranges, but erring on the side of prudence and employing some patience is allowing me to progress week on week, which is something that has eluded me for quite some time

Lots of food prep done, just had my penultimate meal. Couple more bits to do and that’s all my jobs done for the day, then a little downtime before a very busy week ahead of the Christmas break

[Rich Ellis]

I would put it in just one of those sessions mate on that rotation.

[Rich Ellis]

Another modified push session to accommodate my elbows being divs.

Definitely well on the mend, so I’ll expect some pressing back in the next few weeks, just balancing prudence with enthusiasm!

Definitely made the best of what I was working with today, and no hint of “this isn’t a ‘proper’ session so I might as well coast”

Couple of feeds left this evening and then legs tomorrow which I’m ever so enjoying at the moment 🙌🏻

[Rich Ellis]

Hi mate

What’s your programme set up?

As you get strong, it’s probably a big ask, but let’s take a look at your split to assess options.

[Rich Ellis]

Rest day today 🙌🏻

Push tomorrow as part of a very busy Saturday , then Sunday leg day 😍

One meal left tonight and an earlier night so I can catch up on some sleep.