[Rich Ellis]

Hi Stefano,

Do you have a Smith machine? Can you use a smith squat as a sub for hack?

[Rich Ellis]

Push session tonight, started very well, but did struggle with my elbow after the first pressing movement

Really struggling to identify a pattern as to what makes a “good day” and what makes an “ouch day”

Frustrating, but the general trend is positive

Heading back now for food prep and one more meal, then sleep

[Rich Ellis]

There’s not a right or wrong here mate, just recognise that although things are still moving nicely for you, it’s highly likely a single set of movements will stall more quickly than two rotations.

You can of course though introduce the second set of movements once the first set stall.

[Rich Ellis]

Why don’t you just have a second rotation?

[Rich Ellis]

Are you also doing a lateral variation? And are you eating in a surplus?

[Rich Ellis]

Very happy with this evening’s leg session.

All compounds and all leaving my knees happy. Feels like a good run sharks provided I carry on being a bit sensible

Heading home for food prep and last meal, then a rest day tomorrow before push on Thursday

[Rich Ellis]

Hi Chuck,

You’re recovering well, which is great. Are you also progressing your lifts consistently?

[Rich Ellis]

Rest day today.

Really enjoyed my sessions over the weekend, but pleased to be resting today.

Meal and Supp prep is sorted for tomorrow, one meal left this evening and then an early night.

Legs tomorrow, which I’m very excited for

[Rich Ellis]

Hi mate

I agree with Kuba in getting the water and creatine in as quickly as possible, I personally would go a little higher with the MPSmax and have 40g (or alternatively 50g clear whey)

Keep the carb in your intra and your post as it is (again, might want to increase your protein amount)

[Rich Ellis]

Very good pull session today, really enjoyed it.

Very busy weekend, blinked and it’s gone, but productive, and two good sessions in the bag.

Food prep is sorted for tomorrow’s rest day, and two more feeds left this evening

Early night, busy weekend ahead

[Rich Ellis]

Pick the one you like most, you can then rotate it with the other as you stall. Or, if you have multiple session variations, put one in each.

I would typically incline press before dip, and dip before tricep isolation provided you’re in a healthy state.

[Rich Ellis]

Switched things around somewhat today

Very busy day, quite physically laboursome, and definitely annoyed my knees.

Given I was due a leg session, I changed things around and did push to let the knees settle

Really good session, very very happy with it.

Gym was uncharacteristically quiet which let me speed through

One meal left tonight, big steak, then sleep

Bit of downtime first, appreciating sitting down for a bit!

[Rich Ellis]

Monday upper 1

Tuesday lower 1

Wednesday rest

Thursday upper 2

Friday lower 2

Weekend off

Next week repeat or as in another rotation with upper/lower 3+4 sessions.

4 sessions a week is plenty to progress from but 5 in a row you’ll soon run into trouble – if you train hard.

Totally with this from Joe!

[Rich Ellis]

Thanks guys I do use straps but still around 30kg off what I was doing.

But I’ll stick with over hand to avoid irritating the bicep and try get stronger with this grip

It’s highly unlikely this is due to the grip change mate.

[Rich Ellis]

That’s a wrap for today. Long day at work, rest day with it, and just sat down for a bit of downtime before last meal and then an early night

Very busy day tomorrow, and then a leg session as a reward. Hoping to get everything done so I can have a quiet day on Sunday