[Rich Ellis]

Hi Joey,

I agree with the gang on hinges, once per week is a sensible start point

In my view you can have a squat and press variation in each session provided you’re making informed decisions on volume

[Rich Ellis]

Really good lower session tonight. I had gone as far as ruling out pendulum and hack. I’m not far off them being ok, but it’s an unnecessary risk at the moment

Just waiting for my last meal, then looking forward to a longer sleep.

Rest day tomorrow, bloods on Sunday, then upper.

[Rich Ellis]

Upper session this evening, and much like last time out, a really good session with really good progression and “feel”.

Things are progressing consistently, that’s what I want and need right now.

Getting bloods done on Sunday, so lower again tomorrow and then resting Saturday to allow a cleaner set of results

One meal to go and then sleep for me.

[Rich Ellis]

Hi mate,

Similar to Hilly, readying yourself to maximise your working sets is what we want from our warm ups.

If you feel you can achieve that with lower rep warm up sets, then it’s a viable solution for you.

[Rich Ellis]

Legs tonight. Good session, enjoyed all of the movements, knees played ball, not much more to report.

About to sort my last meal, then sleep time for me.

[Rich Ellis]

Obviously Bish is the Devine one here as we are talking pulls.

For me, I agree with him that getting a good grip of convention pulling will give you an excellent foundation, you can then nuance to a stiff leg or RDL as you want/need to specialise.

[Rich Ellis]

Upper session tonight. Very good one, everything felt very comfortable which was a nice feeling to just get on and work.

Lower tomorrow 🙌🏻

Food prep is done, just about to sort my last meal and then it’s sleep time

[Rich Ellis]

Hi mate

I don’t like 6 days in a row. It’s really pushing it with allowing recovery

Upper/lower/rest repeated will do you absolutely great if you programme it intelligently.

Genuinely doesn’t need to be more complicated than that mate

[Rich Ellis]

Good leg session today. Knees really starting to play ball now as the ostinil plus appears to be kicking in – to the point I tested both the hack and the pendulum which haven’t even been in consideration. Big difference between an empty sled and loaded, but we’ll see how it goes

Resting tomorrow, one meal to sink tonight then sleep

[Rich Ellis]

Hi mate

I don’t think tht works well, that means you’d be doing pulls in consecutive sessions

I personally wouldn’t try to push the frequency of your SLDL too much, I’d just concentrate on progressing it every time it comes around

[Rich Ellis]

Pretty good upper session today. Gym was busy with a good vibe for Finn’s team catch up so had to be a bit flexible.

Also had to buy a new fridge freezer as my second one has given up.

Other than that, food shopping, bit of work, and feeding.

Just about to have my last meal now, then sleep time

Legs tomorrow

[Rich Ellis]

Hi mate

Any obvious differences in mobility and/or strength

Pop some pics up for us to take a look at

[Rich Ellis]

Rest day today! Long but good day at work, just about to do my last meal and then I’ll be sleeping

Upper day tomorrow as well as shopping for a new fridge freezer 😒

[Rich Ellis]

Yep, I’m in the vanilla gang – it’s the most versatile to add stuff to!

Whey isolate I’m also a vanilla guy, but also like cereal milk.

[Rich Ellis]

Hi mate

What’s leading to you having to wait an hour?

When you say you’d like it to be 30mins, what’s the barrier?