[Rich Ellis]

Resting up today. I’ve got my food and Supp prep all sorted for tomorrow, and I’ve got two meals left this evening

Looking forward to catching up on the UFC later, and then get a good rest in for pull tomorrow

[Rich Ellis]

Push day done

Cuff laterals
Inc chest press
Weighted dips
JM Press
OH cable ext
Cable pushdowns

Good session, everything moved up, so job done.

Resting tomorrow, just had my penultimate meal, so one left to go before bed.

[Rich Ellis]

Are you asking whether you can use a shortened rest period to mitigate not having load?

[Rich Ellis]

Very happy with today’s leg session

Down in number of movements with more repeat sets as these are all movements that let me work hard without upsetting my knees

It’s very simple, but if I progress week to week, it should do the job

Prone SL curl
Quad stance leg press
SL hip press
Bent knee hypers
Standing calf
Seated calf

One meal left this evening and then a good sleep

Push tomorrow afternoon

[Rich Ellis]

Hi mate

YouTube is his newest content

[Rich Ellis]

Hi mate, as you’d expect, Kuba’s suggestion is very logical and a great option.

The alternative would be to run the density day split which is put together largely for those looking to bring up back and legs, which fits your goals.

Check out Jordan’s YouTube vid on the concept and set up

[Rich Ellis]

Really good pull day, very very happy with this new set up, I’m going after it now

Yates Pulldown
Yates bb row
SLDL
Lat bias Pulldown
Upper back bias Pulldown
Cable hammer curl
High stirrup curl

Got my clusters in on the last two back movements

Food sorted for tomorrow, one meal about to go down, then sleep

Legs tomorrow

[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.

[Rich Ellis]

Feeling pretty good after three training days on the bounce, but taking a rest today before running through the rotation again.

Pull day tomorrow. Not much more going on today than work and meals.

[Rich Ellis]

Hi mate

You will very often see, across many many different training systems, strength athletes work within failure.

Until you have the technique of a movement absolutely nailed, it’s likely that as you approach close proximity to failure, things will start to fall apart.

It’s good to understand where these “break points” are, as you can then go about addressing them, either with supplementary exercises, or with movement variants.

It’s easy to go down a rabbit hole with this stuff, there is a whole sport focussed on improving the three lifts, and that is not your aim.

My advice to you would be to be aware of your limits, and consider the breaking down of form to be failure.

You can still work that progressively, and this is the principle all of the guys apply to their bodybuilding focussed training.

It’s the bit that people often forget, but you will see all the athletes on here working to failure with uniform rep execution.

When that starts breaking down, the set is done (there are of course instances where experienced lifters will programme a forced rep or two)

Hope that’s helpful mate

[Rich Ellis]

Hi mate

If it’s a counterweighted Smith (ie the bar weighs next to nothing) see where the bar comes to and use that as your working range, don’t use added lid to force the range.

In parallel to working hard on this, you can, as Haider has suggested, get some soft tissue work, and pick up a mobility routine to start helping with this.

This won’t be an overnight fix, so don’t rush the increased working range

[Rich Ellis]

Ok so I didn’t rest today. I felt super fresh after a good sleep and didn’t have work today so made the most of it with my push session .

I’ve said this a few times now, but I’m absolutely super happy with my sessions now.

It’s taken some testing as load has increased, but they’re stripped back and simple and will let me work super hard at them

I’ve started feeding rest pause sets in at appropriate points, so the reduced movement variation is countered with more fail points

Session went

Cuff laterals
Weighted dips
JM Press
Inc machine press
Overhand cable tricep
Cable pushdown

Food prep sorted for tomorrow, about to sort my last meal and then rest day tomorrow

[Rich Ellis]

Hi mate

Are you particularly tight through your pecs? It might be beneficial to get some soft tissue work through your pecs and incorporate a mobility protocol?

What is your rep tempo like? Do you transition sharply from eccentric to concentric?

[Rich Ellis]

Great advice here from Bish.

Please please don’t let the fear of muscle loss push you into failure training too soon.

You will risk doing a lot more damage, and then you’re in a much worse spot than you are now

Keeping some stimulus to the muscle in movements that allow without discomfort will go a long way to mitigating regression, but the best possible mitigation at this point is not damaging the injured area further

[Rich Ellis]

Another decent leg session, but I’ve run into a bit of bother with my knee when starting to load the squat stance leg press.

Bit of an adjustment made for coming sessions, I’m set

Today went

SL Prone Leg Curl
Quad stance leg press
Squat stance leg press
SL hip press
Bent knee ham hypers
Standing calf
Seated calf

Two meals left this evening. I’ll rest tomorrow, I’m pretty whacked after pull and legs back to back