[Rich Ellis]

Hi mate

We want to achieve low bar velocity, but we want to do that through maximal effort. This is what happens in the last 3-5 reps of a set when working to concentric failure. It’s the reps that recruit the high threshold motor units that we want engaged to maximise hypertrophy.

Move if a load intentionally slowly is not the same thing.

Yes, operate with an element of control through your eccentric phase, and your transition to the concentric phase, but elongating disproportionately is not advantageous, and is indeed the opposite when looking for an optimal stimulus.

If you are struggling with a movement, do a different movement that doesn’t cause discomfort.

If your body is badly battered and there is no alternative, of course it is a better solution to slow reps down than to smash your body up further.

Hope that helps.

Hi rich, just seen your vid on your shoulder injury. Sorry to hear you had issues with yours too! Powerlifting is what caused mine as well! What type of movements have you found to be best without aggravating the injury? Are you still able to push yourself to the point of failure and adopt progressive overload without it flaring up? [/quote]
Hi mate,

Mine are pretty trashed to be honest, I’ve not been able to consistently progress any pressing movements for the past decade(+).

I’m currently running an incredibly low stress period on my shoulders in a final effort to give them a chance, but don’t hold out a huge amount of hope.

My caution to you would be to take your time, be very sensible with your selection of movements, and get any issues sorted instead of being a hero and working through it.

Get it done mate

[Rich Ellis]

Rest day, and a very long one at that!

I’m just setting up food prep for tomorrow and getting my last meal on before bed

Looking forward to getting in and getting it done tomorrow

[Rich Ellis]

Hi mate

Absolutely with Kam here, it would be really useful to get an understanding of your session layout

It might be that you can manipulate the session volume before looking at increasing rest days

If I was doing that, I’d probably look to start with a set of new movements tht I could then start from baseline volume with and still have a novel stimulus

[Rich Ellis]

I trained push today, which is still very light across the Delts and chest in an effort to give my shoulders a sustained break

Cable laterals
Crossover press

Close grip pushdown
Crossover extensions
Rolling DB extensions
JM press

Resting again tomorrow before I’m back in on thursday

Got all my meals prepped for tomorrow, so just one more left to cook and then sleep for me

[Rich Ellis]

Dips are ace, and there’s no getting away from the need for triceps to do their portion of the work, but it’s also very easy to get a huge contribution from your chest, so you need to employ a level of discipline

I personally would encourage a dip or a close grip press, an overhead tricep movement, and a pushdown movement

[Rich Ellis]

Hi mate

We want to achieve low bar velocity, but we want to do that through maximal effort. This is what happens in the last 3-5 reps of a set when working to concentric failure. It’s the reps that recruit the high threshold motor units that we want engaged to maximise hypertrophy.

Move if a load intentionally slowly is not the same thing.

Yes, operate with an element of control through your eccentric phase, and your transition to the concentric phase, but elongating disproportionately is not advantageous, and is indeed the opposite when looking for an optimal stimulus.

If you are struggling with a movement, do a different movement that doesn’t cause discomfort.

If your body is badly battered and there is no alternative, of course it is a better solution to slow reps down than to smash your body up further.

Hope that helps.

[Rich Ellis]

Rested up today guys.

Tomorrow is push.

Food prep all done, one meal left just now and then bed

[Rich Ellis]

Hi mate

Can you link the video for us? I agree with Jord to a point, but not if it’s hideous, so would be good to see what you’re working with

[Rich Ellis]

Calves and hams ticked off today

Seated calf
Standing SL calf

Standing SL curl
Rear kick
Hammy hypers

All good prepped for tomorrow, one meal left this evening

Resting tomorrow, then push on Tuesday.

[Rich Ellis]

Hi mate,

A lot will depend on your barbell squat set up.

I don’t squat anymore, but when I did, I was a low bar, wider stance squatter, so very hip dominant. There would therefore be a big shift to be moving to a SSB.

Some high bar, Oly style squatters would experience much less of a shift.

If you prefer SSB (which I’m sensing) why not run with that movement, and programme in sufficient posterior work?

[Rich Ellis]

Pull session today which went really well.

Low pulley upper back row
Swiss bar dead stop row
Overhand Pulldown
Neutral grip Pulldown
Cuff rear delt
High cable curl
Rope hammer curl

Hams and calves tomorrow, one more meal left this evening, then an early night

[Rich Ellis]

Hi mate

In all honesty, if it’s feasible, I’d go and join a gym

You obviously care enough to put a good deal of thought into this, and as creative as you’re being, this is going to be sub-optimal.

[Rich Ellis]

Hi Alex,

There is nothing wrong with this, you just need to accept that your loaded set will definitely be compromised. It doesn’t mean that is “wrong”, just something to be aware of.

I personally do not think a loaded set lends itself particularly well to a rest pause approach, I think this is almost always better suited to at least mid-rep sets.

You could of course just change your movements and keep your current rep structure if you’re in a period of stagnation

Just my thoughts

[Rich Ellis]

YES excellent quad and calf session.

Really excellent today, knees were behaving, lifts went up.

Having a minute and then getting on with my last meal.

Pull session tomorrow, tike to get thiccccc

Seated calf
Standing calf

Banded split stance leg press
Banded horizontal leg press
Leg extensions
45deg leg press

[Rich Ellis]

I’ll mostly echo the above mate.

First and foremost, what does “full ROM” mean for you? If you’re trying to force yourself into positions your body isn’t able to achieve, yep, you’re probably not in for a good ride.

Working through a full ROM for you, absolutely mate, go get it.

Operate in a controlled and precise fashion, and you have every chance of staying healthy.