[Ollie Haines Francis]

Hi Rich,

Really appreciate the input here. During the week I don’t have access to anything other than free weights pressing wise however on the weekend I can use a smith machine and or a variety of other machine based presses so I’ll have a play around with that tomorrow and see what feels ok.

Currently in the process of finding a therapist, if you know anyone feel free to suggest!!

[Ollie Haines Francis]

What you are trying to do with fine movements that you can do pain-free is definitely the best plan

I do find injuries like this continued to do free weight, especially with pressing is likely not going to be the best plan. We could definitely see how a machine feels as an alternative for now but if the pain possesses aiming to do movements that just do not create pain, even if passing is a no go for now

I’m gonna shower of a great practitioner in London , I’m sure that was some of the guys that live down there will be able to help with that, but definitely getting it checked over to see if there’s anything seriously untoward is going to be the best thing

Hi Meg,

Thanks alot, that would be great if you could share the names of a few practitioners!!

[Ollie Haines Francis]

Question I have is how to programme a hinge on full body split – could I just have it instead of ham curl on the heavier lower day?

Was thinking could have the third rotation as a posterior/hinge priority seeing as heavy upper will start with presses and heavy lower focuses on quad compound

[Ollie Haines Francis]

Question I have is how to programme a hinge on full body split – could I just have it instead of ham curl on the heavier lower day?

[Ollie Haines Francis]

Looks fine to me – just Got to run them now and see how get on.

In reality you can get by fine with just 2 sessions or 3 on rotation – no need for 4 unless you want them

I had 3 different workouts when I did this last year

If you had 3 how did you go about balancing upper lower focus?

[Ollie Haines Francis]

Brilliant thanks again Sara

[Ollie Haines Francis]

Thanks for the response Allison, similar to my response to Sara, have you any recommendations for a good routine to follow in regards to stretching/mobility?

[Ollie Haines Francis]

Thankyou so much Sara that’s really helpful and insightful. Your geography is spot on Wimbledon is very close so i’ll definitely check the physio out, thanks for the recommendation. In regards to the mobility drills, have you any recommendations for specific routines to follow, maybe a youtube video or insta page? I always feel a bit lost when trying to develop stretching and mobility drills which probably feeds into the liklihood of these injuries occuring. Thanks again!

[Ollie Haines Francis]

Thankyou Peter and Allison, issues that were affecting me before have seen major improvements already so really happy and I’ve still got they iso in. Onwards and upwards!

[Ollie Haines Francis]

Thankyou Clare and Kuba 🙂

[Ollie Haines Francis]

Almost every HRT clinic in the US has it. Most of the online ones are similar in price.

Cheers man good to know

[Ollie Haines Francis]

It’s available as pharmacy grade there , if I was him I would be getting the good stuff from a trt clinic

Thankyou Jordan i’ll pass that onto him

[Ollie Haines Francis]

Did initially think of like an extremely low volume “upper” day on Saturday but believe recovery wouldn’t be ideal as then would be 3 in a row.

So thinking about it my initial option above may work out best. But love to hear any feedback.

Looks good but be aware of your volume on lower as you’ll only have two sleeps before hitting legs again on Thursday and then similarly you’ll have 3 sleeps between Leg work on Sat and session on Tuesday so could add some additional lower volume to that second full body perhaps

[Ollie Haines Francis]

Haha it’s ok , I was just taking the piss at any chance I get 🙂 , and good ! If I know your absolutely nailing your stuff , there is way more Lee way on the mind wandering , I’m very much on a mission on here to make sure people nail the basics 🙂

Getting the piss taken out of is the best wake up call to ensure my heads screwed on the right way tbh and that i’m not over analysing or obsessing and i’ve seen a really positive shift in my mindset recently which I definitely owe to you so thankyou for keeping us in check 😆

[Ollie Haines Francis]

Only pulling on one pulley , it’s not comparable at all / this isn’t something you should be trying to figure out 😂 . I hope to god you have hit all your meals , to the gram, done your steps , been perfect with your water / vitamins / sleep , if this is where brain energy is then going to haha

I have indeed, maybe I over exaggerated the extent to which I was thinking about it, just made me curious as I was going about the exercise. Thanks for response as always.