[Rich Ellis]

Totally agree with Clare mate, even if you were able to brave it, you’re a good way from being optimal.

That’s good news though, things are about to change for the better for you!

[Rich Ellis]

Legs done!!

Really good and WARM session this evening.

Leg curl
Rear kick
Extensions
Ham hypers
Quad press
Split stance
Standing calf
Seated calf

Just on with food prep now, and last meal to follow.

Resting tomorrow and then back at it on Thursday

[Rich Ellis]

I do, but as the team have said, this is largely a non-issue provided you stick to a “do” or a “don’t” from the off.

[Rich Ellis]

Good upper session today, but borderline infuriated by how busy the gym was

Loaded sets

Low pulley upper back row
Chest supported lat row
Neutral grip Pulldown

Mid-rep + cluster

X-over press
Deficit push-up
SA OH machine press

I’m all fed and prepped for tomorrow (leg day)

Just climbing in bed now. Tired meathead

[Rich Ellis]

Agree with the guys.

I would add though that a BP monitor is worth the investment.

Get yourself a decent unit and track your BP. It’s not arduous, and it’s definitely something worth being on top of

[Rich Ellis]

I like this from Oscar a lot!

If you run with it, share your session plans for critique

[Rich Ellis]

Really good session back after a three day break. Was itching to get training and really enjoyed my session.

I’ve got heavy row work tomorrow with some clusters on chest and delts.

Meals are prepped, just having my penultimate meal of the day, then one more before sleeps

Bit of chill after a super long few days

[Rich Ellis]

Hi mate

Totally agree, with no training you are guaranteed no stimulus, morning training will certainly be superior to that.

Plenty of people opt to train at this time, and ultimately it needs to fit with your life, so I’d move past the “worrying” about it.

Are you restricted to a bed time? For me, I’d be getting to bed as early as possible and getting up early to eat and wake up before you train.

That said, it needs to work for your lifestyle mate, so if that’s not possible, I’m with Oscar’s approach

[Rich Ellis]

Last rest day done, very busy few days with a tonne of travelling with work.

Tired and definitely ready for my bed, but equally ready to get after it tomorrow!

Last meal sunk, until tomorrow team

[Rich Ellis]

It’s definitely easy to get trigger happy with programming drop sets/cluster sets if you solely look at effective reps.

You must consider impact on recovery when programming, or you will end up burning out.

They are an incredibly efficient way to maximise effective reps, but you need a good understanding of your recovery, and I would add in with caution rather than a blanket approach

[Rich Ellis]

Second of three rest days today. Nothing to report, been a start to finish work day.

All meals and supps are set, I have one more meal tonight and then it’s sleep

[Rich Ellis]

Hi mate

I’m not associated to them, so no bias, but Mirafit do some 250g plates

Failing tht, if you want even more fractional increments, get some weighted magnets or magnetic washers, then you can be super precise with your increase

Perfect, thank you![/quote]
No problem mate, get stuck into it with the same approach you would everything else

Standardise excellent execution, and strive for consistent progression

Let us know how you get on mate

[Rich Ellis]

Rest day today guys after three on the bounce.

I’m away with work and grateful for the rest.

Food prepped and brought with me so I’m all set.

[Rich Ellis]

My personal view is that rep progress and load increments using micro plates are absolutely measures of progress for the lifts you cite as examples.

Thank you Rich, do you think a 0.5kg plate is enough? I feel 0.5kg is still a bit too much for some exercises where I use only 7-8kg like a cable side raise, but I can’t find lighter plates online.. should I focus on progressing the reps more, like to 15-20 instead of working in the usual 6-10 on such exercises? So once I get 20 reps even if I add 1kg I can start back from 10-12 reps[/quote]
Hi mate

I’m not associated to them, so no bias, but Mirafit do some 250g plates

Failing tht, if you want even more fractional increments, get some weighted magnets or magnetic washers, then you can be super precise with your increase

[Rich Ellis]

Hi mate

Both Max and Oscar make a lot of sense, but there is also an element of, if you can perform the movements with any stance, comfortably, and very well executed, then you should consider the bias.

I spent a lot of time focussing on shifting as much weight as possible, and using accessories to supplant a low bar squat. As a result, my thighs are very light on quad development vs ham & adductor.

You don’t need to over analyse, but you do need to be logical.