[Rich Ellis]

Legs in 27 million degrees 😃

Really good session, slight tweak to the order which has put me in a good spot mitu having my knees fully warmed up for the bit heavier compounds

Prone leg curl
SL press (now my firs pressing movement. High rep!)
Squat stance leg press
Quad focus leg press
Belt squat
Ham focussed hypers

Really enjoyed the session. All sorts of the good kind of pain, which is a really nice shift for me having struggled so long with the wrong kind in my knees

What an awful weekend for NZ sport! All Blacks being ordinary on Friday, and Izzy getting done over by someone he should beat 100 out of 100 times. Madness.

[Rich Ellis]

Hi Kian,

I think if you’re leaning toward an upper/lower split, then getting it mapped out and understanding how you progress and recover is a smart approach.

It might be worth considering that if you’re going to adopt an RIR approach with 4 sets per movement, it could take you quite some time to work through an upper/lower split. You’ll get a sense of how workable that is as you try it.

Re educational videos , you can find Jordan’s take on upper/lower set up on YouTube

[Rich Ellis]

Really good chest and bis session today.

I’ve just got three chest movements in at the moment with a greater number of working sets, but these all allow me to work hard without shoulder irritation.

Everything crept up from last time out. Now a few feeds and parking myself in front of the fan!

[Rich Ellis]

The gang have tackled the waist control piece, but you also mention you struggle to keep it strong enough for your sessions.

Where are you finding this challenging, and what do you do in the way of abdominal and core training at the moment?

[Rich Ellis]

Back. Day!

Really good session this evening, even in the heat!

About to put my last meal on and then looking forward to a good sleep tonight

In other news, The RWC is already ruined, and Izzy is going to school Strickland tomorrow 🙌🏻

[Rich Ellis]

You really don’t need to overthink this mate. Just get very strong on all three across sensible rep ranges

Do whatever allows the above for you!

[Rich Ellis]

Brilliant news mate, really well done.

Totally agree on the microloading. It takes a tonne of discipline, but bit by bit you’re stronger and stronger, and provided execution remains the same and your food intake is on point, you’re growing!

[Rich Ellis]

Excellent session tonight. Triceps and Delts.

I’ve taken the press out and accepted that for now, it’s not worth the risk.

More sets of laterals instead, and Tri isolation movements.

Back session tomorrow 🙌🏻

Food prep is sorted for tomorrow, about to get my last meal and then sleep

[Rich Ellis]

Mega (if not hot!) leg session this evening

Everything high rep, presses all 20-30reps, which was great for my knees, no pain at all, but not so great for my lungs !

Sorted my food for tomorrow, just cooking my last meal now, then sleep.

Delts and tris tomorrow 🙌🏻

[Rich Ellis]

Hi mate

Use a sensible warm up approach to ready yourself both physically and mentally to get the best out of your work set(s).

It’s prudent to progress from the minimum effective volume, but also important to note that if you are inexperienced with training to failure, it’s unlikely a single set will give you the optimal stimulus for growth.

I personally think you should look at a loaded set and a back off set, both to concentric failure.

You will, over time, get more adept at failure training, and can adjust working volume accordingly.

[Rich Ellis]

I’m with Jord here as well, whilst Mike is a very smart guy, and there will be nuance and context to his comments, we have a really good understanding of what works well in practice,.

[Rich Ellis]

Another rest day today, but very much ready to be back into it tomorrow

Just sorted all my food prep and have my last meal coming up now.

Legs it is tomorrow 🙌🏻

[Rich Ellis]

Hi Damian, how did you establish your rest day maintenance calories?

[Rich Ellis]

Rest day today, and again tomorrow.

Feeling a bit run down so glad of the two days off

Sorted food prep for tomorrow, long day ahead so getting my last meal shortly and then getting some sleep

[Rich Ellis]

Chest and bis

Super simplified, but very happy with my work and movements now to progress

All my food is sorted for tomorrow, I have one meal left tonight and I’ll be getting an early night to make sure I’m well on top of my sleep

Very seriously looking at getting these ostinil injections sorted now for my knees. They have gotten SO much better with good movement choices and shifts in rep ranges, I think they might actually feel young again if I get them done!