[Rich Ellis]

Hi mate

A number of reasons this could be employed, the main two are probably

A pre-exhaustive technique to skew how hard the quads are working during the compound.

To “warm up” the knees, although a lot of us would suggest running a hamstring isolation if this is the intention

[Rich Ellis]

Ace session today, I bloody love this split, I genuinely haven’t enjoyed training this much in a decade

Quads and calves on the agenda today

Split stance banded leg press
Horizontal banded leg press
Leg ext
45 deg leg press
Seated calf
SL standing calf

Just on now with meal prep for tomorrow and my last meal tonight

Big pull session on the cards for tomorrow, so straight to bed after feeding

[Rich Ellis]

Hi mate. What is happening with the bar, and when?

When I’m the lift, when I’m the set, at what proximity to failure?

[Rich Ellis]

Rest day today, quads and calves tomorrow.

Just on with meal prep for tomorrow and then cooking my last meal.

Thursday is always an extra early start for me so soon be hitting the sack

[Rich Ellis]

Agree with Clare mate, a muscle tear is something you would know about. Not at all similar to DOMS.

[Rich Ellis]

Excellent push session!!

Cable laterals
X-over press
Narrow pushdown
Rolling tricep ext
JM Press
Narrow grip bar push-ups

Everything creeping up, I’m not aiming to be hasty as I have in the past, and all movements are designed to be no issue at all on my shoulders.

Very happy with this session, and with this split.

Rest tomorrow, food prep under way.

One more meal and bed ??

[Rich Ellis]

Agree with the above here

Don’t rush, either with your rep speed, or your strength increase. Work up on reps before jumping a rapid weight change

Also be mindful not to bounce out the bottom of the rep. Controlled eccentric, short but deliberate pause, press.

[Rich Ellis]

Rest day with a big push session coming up tomorrow

Just finished meal prep for tomorrow, and about to get my last meal on before getting to bed

[Rich Ellis]

And in addition to Jord’s point on Iain, the last reps of the set all start to reduce in speed despite maximal effort, so you have those high threshold motor units engaged, which we want for maximising hypertrophy

[Rich Ellis]

Very much with Oscar, what are you hoping to get from the inclusion of that session?

[Rich Ellis]

No, reverse pec deck is largely rear delt – unless you are doing something quite extraordinary with it.

[Rich Ellis]

Hams and calves today.

Standing SL Curl
Prone Curl
Rear Kick
Hammy Hypers

Toe Press
Seated Calf

Really enjoying this split, everything edging up. Rest day tomorrow, then push on Tuesday.

Just on with food prep. Two meals left this evening.

Separately- VERY happy with the F1 result ?

[Rich Ellis]

Pleased it’s running well mate. How are you spacing your rest days? Are you going on/off, 2 on 1 off, or 2 on, 1 off, 2 on, 2 off?

[Rich Ellis]

Pull session today

Upper back low pulley row
OH Pulldown
Neutral grip Pulldown
Cable rear delt
Overhand corner bar row
High cable curl
Rope hammer curl

Enjoyed this session, I love all of them at the moment, but this is my current favourite

On an aside, F1 is back and I’m stoked to see Ferrari back in a competitive spot!

More relevant to lifting, BW is still climbing without me really pushing it or feeling a chore. 143.3kg today, that’s as heavy as I’ve been. Should probably settle it down a bit at the moment, but it feels easy.

[Rich Ellis]

Had a really good day down at Perform X Live at Tobacco Docks.

I was back in good time to hit quads and calves, which was satisfyingly miserable.

Split stance LP
Banded horizontal LP
Leg ext
Wedged heel pause squats
Standing SL calf
Seated calf

Got my pull session tomorrow which is my favourite session at the moment

Just going to put some steaks on, then bed