[Rich Ellis]

Hi mate

Your pics aren’t showing

[Rich Ellis]

Legs dusted

Really good session today, pushed everything up from last session and added a cluster to leg press

Two meals left tonight and then sleep

Resting tomorrow and hopefully not too much to do, so will try to get some proper downtime

[Rich Ellis]

I’m well lined up with Clare’s list

If you have any struggles with your joints I’d include Join in or Osteo pro as well

[Rich Ellis]

Good pull session this evening, everything moving nicely and feeling good.

Enjoying the addition of the clusters, increasing the density of fail points.

Just about to get my last meal ready and then sleep before tomorrow’s leg session

[Rich Ellis]

Hi mate

Pros and cons to both, biggest decider for me would be so you have access to enough equivalent standard movements to run two rotations?

If the answer is “yes” you have a decision to make

From there, I would then say if you are new to lifting (relatively) stick to a single rotation as the movement frequency will be of benefit.

If you’re an experienced lifter and we’ll appraised with all of the kit, it’s a personal choice.

You will almost certainly stall sooner if you have a single rotation, at that point you swap out to the substitutes, or you elongate progress by having alternate sessions. No right or wrong.

[Rich Ellis]

Push session today and made a little tweak to the pressing that worked out really well

Cuff laterals
Incline machine press
Flat machine press
JM press
Overhead cable extension
Cable pushdown

Just on with food prep and last meal, then getting to bed before tomorrow’s pull session

[Rich Ellis]

Fully agree with the gang, it’s a pretty full on leg session as is, so better suited in your pull session

With that in mind, I might consider a SLDL instead of an RDL, but that will be down to personal preference

[Rich Ellis]

Well timed rest day today.

Got all my meal and Supp prep ready for tomorrow, just one meal left for this evening as well

Back in tomorrow with a push session

[Rich Ellis]

Thank you!

Let us see your new set up mate and we can get you in the right spot

[Rich Ellis]

Really good leg session this evening

Swapped the order around to get the compounds firing first

Quad stance leg press
Single leg hip press
Baby knew ham hypers
Prone SL curl
Standing calf
Seated calf

Rest day now tomorrow and then bouncing back into push on Thursday

About to get my last meal on, and then sleep

[Rich Ellis]

Hi mate

Your tempo is good, well done for sorting that

I personally don’t like rounding of the lumbar spine, I don’t think you get the same latitude you do with the thoracic – if it was me, I’d start tht lift a little higher so I could flatten it out

I’m also not tht keen on the excessive hyper extension at the top of the movement, but that’s just my view.

Thank you. My lumbar is extremely weird. Never even noticed it. I was doing some playing around with block height and I really can’t seem to fix it without doing pretty much a rack pull. The only way to get my entire spine straight is to have extremely bent knees, no stiff legged like I have been doing. Not sure if how my hips are built but I was pulling off block’s yesterday with just a plate and my back is straight just weird at the hips. [/quote]
Hi mate, is this true with no load, just a dowel?

Is it also the case with an RDL?

[Rich Ellis]

Hi mate, you’re obviously wearing baggies so it’s hard to get a good sense of what your legs are doing, but what’s clear is tht there’s a lot going on at the knee in both videos

I would consider both a high hip conventional pull

Start with higher blocks or off rails in a rack in a position that you can operate with perfect movement execution

From there you can edge yourself lower as you improve your mobility, maintaining the movement integrity

[Rich Ellis]

Pull session today, and a decent one

Everything has bumped up, that’s the plan!

Yates Pulldown
Barbell row
RDL
Stirrup lat bias Pulldown
Chest supported upper back high row
Cable hammer curl
High stirrup curl

Got my food prep sorted for tomorrow, last meal is about to go down and then sleep ahead of legs tomorrow

[Rich Ellis]

I didn’t mean it rudely, your English is excellent!

If you only have body weight at your disposal, this is a moot point, and that would be a good way to go about making the best of it

Is it optimal? No it’s not, you’d always want an opportunity to increase mechanical tension where possible.

Hope that helps mate

[Rich Ellis]

Hi Matteo,

The biggest thing you will miss out on here is a variability of rep ranges to work through, and the resultant associated loads.

I’m not sure you will be hit significantly harder from doing a two part set with a 60s break than two separate sets. Do consider though that you are performing your repeat effort in an already fatigued state, and you are operating with the same load, rather than dropping it in a way you would associate dropping to a back off set.