[Rich Ellis]

Hi mate,

There’s a preference piece in deciding between a flat sole and a wedged heel.

Ideally you don’t want something with a lot of “give”.

My personal preference are the Otomix stingray boots, but now I’m way more pathetic, I tend to wear converse all stars

[Rich Ellis]

Rest day today with lower coming up tomorrow

All my food and supps are prepped, just one meal left for this evening and then bed.

[Rich Ellis]

Totally agree with both of the points the team have made. Don’t look to compare loads across different machines , and opt for the one that is the best feel for you.

[Rich Ellis]

Upper day, no pressing

Cuff rear delt
Cuff lateral raise
Rope extensions (fig 8 loops)
Guillotine French press
Rolling DB extensions
Wide Pulldown (rear delt/upper back)
Wide Pulldown (lat)
High cable curl

Resting now tomorrow before picking legs back up on Thursday.

Just on with meal prep, last feed, and then bed.

[Rich Ellis]

Hi mate

Personally I’d actually flip this, and start your push sessions with rear delts.

[Rich Ellis]

Second lower session done.

Enjoyed it, although this higher rep work is going to take some getting used to. I’m literally not fit enough to lift weights ….

Prone leg curl
Banded horizontal leg press
Leg extensions
Hammy focussed hypers
Seated calf
Standing calf

Back to “upper 1” tomorrow and that means I have some numbers to get after.

Just on with food prep and last meal now, then straight to bed.

[Rich Ellis]

Hi mate

At the moment it doesn’t sound like a barbell squat is a good choice of movement to be your predominant quad movement

You should still get good hip and adductor development from a low bar squat if you want to include it in your sessions, just don’t see it as a tool for quad development, and consider the overall recovery tax it will place on you.

[Rich Ellis]

I rested up today ahead of lower tomorrow and upper on Tuesday.

All food prep is done, last meal is cooking now and then bed.

Tomorrow is the last of the new sessions, from Tuesday I have numbers to beat

[Rich Ellis]

Yep, elevate start position of the bar (please use blocks, not bumper plates) to allow you to hit the correct positions safely.

You can, in parallel, work on your mobility and get things progressing on that front.

As your body allows you to do so, you can pull from the floor

[Rich Ellis]

Upper session D&D.

Low pulley upper back row
Wide grip corner bar row
Barbell rack row
Chest supported machine lat row
X-over press
Deficit push-up
Rope hammer curl

Good session, markers set for next time out.

Resting tomorrow before I’m back in for lower on Monday evening

One meal left tonight , then a sleep.

[Rich Ellis]

A chunk of this will be dictated by what your body lets you do. You do not want to be forced into positions you can’t get into unless you have hundreds of kilos pushing down on you

For me, I think you should start with what’s comfortable for a full RoM, and then tweak accordingly to the degree of quad dominance you want

[Rich Ellis]

Horrible (excellent) leg session today!

Everything was 20’s, whack was absolutely hideous, but my knees enjoyed it

SL ham curl
Split stance banded leg press
Leg extensions
Rear kick
Quad focus leg press
Seated calf
SL standing calf raise

One meal left, then a big sleep ahead of tomorrow’s second upper rotation

[Rich Ellis]

Hi mate

Without wishing to be patronising, you’ve said your recovery is on point, and then told us you get limited sleep and have a very active lifestyle.

You’ve also told us you are pushing through a knee injury, which is not a sustainable approach to progressing.

It seems if you are requiring a deload after two weeks, you need to either reduce frequency by adding rest days/shift to a more broken down split, or you need to reduce volume (will that be enough stimulus to optimise progress?)

[Rich Ellis]

Rested again today because of work commitments

Not long back, food prep
Is done, meals are eaten. Now just to sleep before a higher rep leg day!!

[Rich Ellis]

Totally agree with Farbod

Most people that think they are training to failure are training with RiR.

Then consciously add them and you are taking yourself way away from failure.

Most people are pretty comfortable now with the stimulating reps theory, you need to be touching a good number across the sets, so be careful you end up doing nothing to stimulate growth