[Rich Ellis]

And the one where @youngoscar tries to return the bar to the J-hooks a rep early, and just gets roared at – I think that may have been RDL ?

I remember that ???? what a nightmare that was ….[/quote]
Nightmare for you, but great cinema ?

[Rich Ellis]

And the one where @youngoscar tries to return the bar to the J-hooks a rep early, and just gets roared at – I think that may have been RDL ?

[Rich Ellis]

Delt top-up and arms today

Cuff laterals
Cable rear delt

Fig 8 overhead cable extensions
Pushdown
Barbell French press

Hangs

Cable curl
Seated DB curl
Machine preacher

Really enjoyable session, I’ll be thoroughly fed up if my arms don’t grow with some proper dedicated attention!!

Resting tomorrow which I’m looking forward to

Food prep is done, last meal cooked which I will soon eat and then bed

[Rich Ellis]

This is just a mindset thing

As Clare has said, physically you’ll be in a better rather than worse place (provided the deload was required)

You have your log book to refer to. Use it as a guide to reset numbers, from there, you are accountable

[Rich Ellis]

Leg session 2 today

Slightly lighter in volume and lighter in movement selection. Very enjoyable session

Adductor
Leg ext
Split stance leg press
Walking lunge
Rear kick machine
Standing calf raise

Knees were happy after some high relief leg ext, I’ll double dose the cure-coming this evening

3 more feeds, then arms and delt top up tomorrow ??

Enjoyed the new TBJP shorts today, with typical leg day super baggy long sleeved T

[Rich Ellis]

Very much in line with Clare here

The other thing to consider is that whilst they shouldn’t be relied upon, tangibles can help – body weight, measurements etc…

[Rich Ellis]

Back day today, everything up ??

Chest supported upper back row
SA chest supported lat row
Barbell rack row
Rack SLDL
neutral grip Pulldown
Underhand assisted pullup

Good session, really enjoying the set up

Lots of work to do on the rows and deads, but I feel like I’ve found my feet with them

One feed left for the evening, then a big sleep ahead of my second variant leg session

[Rich Ellis]

Hi mate, I’d probably do this.

If there are some nice machines in there you should still be able to get a good chunk done on push and pull in an hour

“Work” represents your work gym, “normal” represents your normal training gym

1 rest
2 pull (work)
3 push (work)
4 rest
5 legs (normal)
6 rest
7 pull (normal)
8 push (normal)
9 legs (normal)

[Rich Ellis]

I’m with Jimmy

[Rich Ellis]

Ok, first session on this new run with a comparative session to go at the numbers of

As I’d really expect at this stage, moved up across the board without issue

Session went

Close grip neut chest press

Shallow decline smith

Narrow grip smith

Machine OHP

Machine inc press

Machine flat press

DB Laterals

Hangs

Really happy, body feeling pretty good so far, big pull session to go after tomorrow!

Just about to do my Supp prep and make my last meals then it’s lights out and sleep time

[Rich Ellis]

Hi Max.

My opinion is that whichever allows you to commit fullest to the compound will yield the most from the movement

By that, I mean, if you can commit fully to the compound fresh, you will likely move more load, but if you would normally feel discomfort through the knees for example, but don’t post leg extensions, it would likely be wise to do the extensions first.

Jord’s point is pertinent though. You need to create a like for like environment either way, and progress session to session

I’m answer to your question, the force production will likely not be the same (dependent on my first point on which will be greater), but if you are working to true concentric failure, you will be engaging the high threshold motor units, so both will have merits for hypertrophy

[Rich Ellis]

Rest day today after yesterday’s run out on legs.

Been a busy day at work, I’ve got my food and supps prepped for tomorrow, and I’m about to go and get my last meal cooked

Back round on push tomorrow and this time with numbers to beat, so it’s now the programme proper begins!!

[Rich Ellis]

Hi mate

It’s hard to see what’s going on with your back from that angle, but there’s a few bits to work on from your lower perspective

This looks more like an RDL blended with a conventional DL

You’re pushing your hips back rather than hinging forwards, and you are changing the angle at the knee.

If you don’t have the mobility to bring the bar back to the floor, don’t. You should have a constant angle at the knee throughout the movement

As I said, hard to see what’s going on with your back, but if you feel like you’re slack, don’t be

[Rich Ellis]

LEG. DAY!!!

Yes the first full volume leg day in as long as I can remember, and my knees were very much playing ball, so more by necessity than design, I think the shorter sessions have done them the world of good in prepping them for these bigger sessions

Three work sets of each of the following

Abductor
Seated leg curl
Pivot leg press
45deg leg press
Smith squat

Smith calf (flat foot)
Toe press

Very good session, numbers marked and excited to blow past them now

Second leg session on Saturday, but a whole lot before then, starting with a rest day tomorrow

[Rich Ellis]

Hi mate, it’s not a hyperlink and I can’t copy it

What’s your insta handle if you don’t mind sharing and we can check it out that way