[Rich Ellis]

Working on a little more volume at the moment to get work capacity up.

Today was legs, which was really good fun as it was a big pool of sweaty misery/happiness

Prone leg curl
Banded quad press
45deg leg press (quad)
Ham focussed hypers
Standing SL calf

Resting tomorrow which I suspect will be welcome!

About to sort last meal and then it’s time to sleep

[Rich Ellis]

Hi mate,

Yes, but the closer to your body your front foot is, the more knee flexion you will get, and thus more quad activation (obviously mobility will dictate some of this). Same applies to walking lunges.

Also consider, if you see a dominance on leg extensions, to do them single leg.

[Rich Ellis]

Hi mate

I don’t think there is a “must”, but if you’ve not had one recently, it’s probably not a bad idea to find out where your cycle has taken your readings

You then have a good idea of what you need to do during your “recovery” phase.

[Rich Ellis]

I’m not sure we are in a position to answer that mate, nor should you probably be taking anyone on here’s word for it when we have no idea what’s on the ingredient panel.

[Rich Ellis]

Back today. Loved it.

Stirrup Pulldown
Low pulley upper back row
Corner bar row
Upper back focussed Pulldown
DB row

Running a little more volume at the moment to increase work capacity for when the strength work starts!

One meal to go, then a big sleep.

[Rich Ellis]

Push day today.

Upped the volume through the shoulders, but with higher rep ranges and safer movement choices for now

Cable lateral
DB lateral
Overhead machine press
X-over press
Overhead rope extensions
Seated calf

Good session, relatively fast paced through the isolations

Just about to make my last meal and then get some sleep

Training some back tomorrow

[Rich Ellis]

And to add to Clare’s points, you can also watch the educational videos, and purchase the ebook!

[Rich Ellis]

Lower session.

Not happy with this one, some work to do as it antagonised my knees too much

Standing SL calf
Ham hyper
RDL
Box Sq
45 deg leg press
Belt squat (didn’t do)

Just on with tomorrow’s meal prep. Push session on the cards 🙌🏻

[Rich Ellis]

Hi mate

In which case, I would probably do this

Saturday – upper
Sunday – lower
Monday – rest
Tuesday – upper
Wednesday – rest
Thursday – lower
Friday – rest

[Rich Ellis]

Rest day today and it’s now late. Food prep done, about to get stuck into my last meal, then straight to sleep.

Heavy bits tomorrow, which is the fun stuff

[Rich Ellis]

hey rich! after looking at your last few workouts i was wondering how you performed an adductor bias leg press, as i wish to bring up my adductors and my gym lacks a traditional machine. at the moment i am using a cable and extending at the hip as i know the adductor works in hip extension, i pause at the top and bring the eccentric down slow, i’ve been doing this as one set in rest pause fashion to fatigue the adductor, i do feel it works but was wondering if you believe it is optimal for my circumstances and was wondering if an “adductor bias leg press” would be better and how you went about performing the exercise

Hi mate

I think it will depend how you respond to a leg press variant. If you do, I think they offer significant value as you are able to load significantly

For me, I set up with a wide and slightly open stance, toes mid to high on the plate.

See how that goes, I would typically sit in higher rep ranges to see if you start to fatigue through your adductors, this will give you a good indication of their contribution.

[Rich Ellis]

Hi Phil,

Can I ask why the heavy bias towards upper work?

Would there be a reason not to consider push, pull, rest, legs, rest, repeat?

If you programme intelligently you can place your runs and cycling sessions where they have least impact

This way you will not need to go overboard with the volume to offset a low frequency

Is that helpful?

[Rich Ellis]

Push focussed session today. Still staying kind in the shoulders, but getting some load through the triceps

Cuff laterals
Fig 8 Cable extensions
JM press
Overhead cable extensions
Machine dip
DB Preacher curl

Resting up tomorrow and then back in for some loaded leg work on Thursday

On with tomorrow’s meal prep now, and one meal tonight before bed

[Rich Ellis]

RDL mate

[Rich Ellis]

High rep legs. Lovely in the heat!

I enjoy this session because it’s a different kind of hurt. My knees were really well behaved so I was happy.

Standing SL curl
Prone curl
Banded split stance leg press
Banded quad press
Leg ext
Seated calf

Just sorting food for tomorrow and my last meal for this evening.

Another warm one, fans at the go!

Push session tomorrow 😎