[Rich Ellis]

Hi mate

I like it, couple of thoughts

3 sets of safety bar squats is probably excessive with an RDL variation in the same session. Drop a set and see how you go

Do you train calves separately?

[Rich Ellis]

You can do that if you want to, but if you have one set of movements that you train every other day, you are going to stall super quick, then you will need to swap them, so the sensible move for an elongated progression is to have c4 sessions to rotate.

[Rich Ellis]

Trained legs just now, was concerned going into the session I wouldn’t have the lungs for it but really pleased with how it went

Hoping to kick the rest of this by the start of next week, but some sessions, rest, and good to look forward to over the weekend

[Rich Ellis]

Hi mate, honestly, I just think a little more control added in the transition from eccentric to concentric.

I’d also question whether you need the plates as a range shortener, it looks like you’re stopping the movement before your mobility hampers you.

Neither of these are particularly insightful for your erector discomfort, but from that angle, doesn’t look like there’s anything obvious wrong to me.

[Rich Ellis]

Push session today, good move forwards for my elbow, direct Tri work back , but still high rep short rest so not loading yet

Bit of sun max pressing, probably going to pull DB press in now for a while, but will be very steady with increasing the loads there

Food prep done, one meal left and then an early night

First day back at work has wiped me, but a short week thank goodness and hopefully this chest infection will be kicked by the start of next week.

[Rich Ellis]

Hi mate

Sorry to hear about your injury.

Just for absolute clarity, is all leg training impossible? Seated leg extensions, leg curls, adductor/abductor machine…. None of these can be done at all?

[Rich Ellis]

Hi mate

What’s happened to your bodyweight over the 8 months? Have you been set up in a calorie surplus?

Do you have pics from start and now?

[Rich Ellis]

Rest day today, not feeling as bad as yesterday, hoping tomorrow will be another good step forwards

Food prep sorted, back to the normal routine tomorrow – and so it goes.

[Rich Ellis]

Hi Callum

It depends what equipment you have at your disposal. For full body I’d say 4 distinct sessions is a really good number – that said, you can make it work well with 3 if you don’t have the number of pieces to allow 4.

[Rich Ellis]

Happy new year team – hope 2025 is a good one for you all, but then it will be what you make it 🙌🏻

[Rich Ellis]

Absolute junk session today, shouldn’t have gone, but I’m too stubborn at times

Resting tomorrow so hopefully get myself back on track

I’m not good at being ill, so the sooner this buggers off the better .

[Rich Ellis]

Yep. As Clare has said, you’re either going to crack on with what you’ve got, or you’re going to change gyms – Zero point dwelling on what you don’t have access to.

[Rich Ellis]

Hi Callum, not much to add here to the answers you’ve had, other than to be mindful of keeping some kind of check on it.

If you do SLDL with 4min rest one session, and then 2min rest the next, don’t be surprised if you don’t perform as well off the short rest

Im not suggesting you sit there with a stopwatch, but some check on it is sensible

[Rich Ellis]

Possibly (definitely) stupidly I went and trained some pull today.

Glad I went in, but not at full speed

Two more meals and a sleep should see me in a better spot tomorrow

I’ll stop whinging at some point, but very much needed this break which has now not been a break – oh well, 12 months until the next opportunity 🙄

[Rich Ellis]

There are also some written full body templates on Jordan’s IG