[Rich Ellis]

Hi mate

Any chance you can pop your diet up along with timings and where your workout sits?

That will be really helpful

Thanks mate

[Rich Ellis]

As usual, I agree with Oscar.

Lateral raises are such a good movement for shoulder development, but so many people bastardise them by making it a trap dominant movement (very guilty of this myself)

Be really sure that your execution is excellent. Strip it back and start again if needed

[Rich Ellis]

Rest day today gang.

Really pleased of it, very much needed after a good run of sessions

Got calves, arms and delts tomorrow which is one to look forward to. I’ve then completed all of my sessions and have numbers set to chase

Just finished my food prep. One meal left to go. Bit of a chill with some emails until then.

[Rich Ellis]

Hi mate,

I don’t mean to sound patronising, but the format JP recommends is done so for a reason. He’s not someone that does things by accident

It’s a far more complete approach than yours

[Rich Ellis]

Exactly what Bish said – much kinder on the shoulders, and typically a stronger movement so a good load exposure

[Rich Ellis]

Leg day number two, and I am stoked with this!!

Loaded hams

Prone leg curl
RDL
GHR

Cluster Quads

Banded horizontal leg press (quad stance obvs)
Leg extensions

Really enjoyable session and my knees let me go at it which has been a limiter since I beat them up over lockdown

Much needed rest tomorrow. All my meals are sunk, everything ready for tomorrow, it’s bed now for a good sleep

[Rich Ellis]

Day one kicked off and happy happy.

Today was heavy back movements, cluster chest

Back

Chest supported upper back t-bar row

Corner bar row

Underhand assisted pull-up

Chest

Incline chest press

Neutral machine fly press

Loaded sets were two straight sets each. A set of 6 and a set of 9 were the targets.

The chest work was one, three part rest Ouse set, and one, three part 10% set.

I’m resting tomorrow and then on with session two on Thursday

Last meal is nearly ready, then bed

Hi rich

For your ”cluster” is it only one restpaus set for each movement? So totally 2 restpaus set for chest and that’s it that day?[/quote]
Hi mate

No, I’m either doing two rest pause sets at different weights, or I’m doing a rest pause and a 10% set (hit your reps, reduce weight by 10%, wait 60s aim to match reps of first set, reduce weight by 10%, wait 60s, aim to hit reps of second set)

So 6 failure points per movement in one of the two styles mate

[Rich Ellis]

I’m with Bish. Only addition would be that pushed might be a nice choice if you have some perfecting of the movement still to do.

It’s not uncommon for people to get thrown of as they transition from eccentric to concentric

[Rich Ellis]

Straight over angled, but if you can find the pendulum one, it can be locked into a variety of angles. Best smith I’ve used by a mile

[Rich Ellis]

Loaded chest and clusters for back

Flat machine press
Shallow Inc Smith press
High Inc machine press

Chest supported upper back row
Chest supported lat row
Rack chins

Hangs

Really good session. Touch more shoulder discomfort than I woukd have liked on the first two presses. Have to keep an eye on that and look at tweaking the set up

Loaded hams and cluster quads tomorrow so now setting down with the laptop for the evening

One more meal before bed, steak on the menu.

[Rich Ellis]

Very much with Sas. Get some increased output in your day mate, and concentrate on developing your entire physique at this stage.

By all means put up your split if you’d like input into your sessions

[Rich Ellis]

Calves, arms and delts today gang

Loaded sets on calves and bis

Toe press
Standing SL raise

Dual stirrup cable curl
Preacher machine curl

Clusters on delts and tris

Cuff “y” raises
Seated DB laterals

Rolling rope tri ext
Pushdown

Really good session, looking forward to tomorrow’s.

Got one meal left this evening and a small amount of chill time before bed

[Rich Ellis]

Hi mate

I’ve mashed a rib wearing a deep lever belt in the past

For me, if you’re worried, get checked out. Could just be bruising, could have popped a rib

[Rich Ellis]

LEG DAY!!!!

Loaded quads, clusters for adductors and hams

I’d normally run the loaded sets first, but with legs I want my knees nicely warmed up so do the clusters first

Adductor Machine

Seated Ham
Knee flexed hypers

45deg Leg Press
Split stance Leg Press
Pivot Peg Press

Really good session. Felt absolutely everything how I wanted to.

Food prep done, last meal coming up. Calves, arms, delts tomorrow ??

[Rich Ellis]

I’m with Meg, I think as an all round pre, PrePare is as good as it gets.

I do go through periods of using STIM, and I’m definitely going to try STIM & PUMP as a combo