[Rich Ellis]

I like Clare’s approach here and I would have suggested similar

I think your original suggestion doesn’t give tge required frequency to be optimal when you’re already looking at a lower volume per muscle group with the nature of PPL

[Rich Ellis]

Rest day today folks, and very much glad of it ahead of legs tomorrow

I’ve got all my meal prep done, just one more to sink this evening and then sleep

Felt like the weekend never happened, but I’d always rather be busy!

[Rich Ellis]

Opposites are definitely more common, just be alive to the fact that if you get very strong at this movement, there’s a huge amount of torsion through the trunk

[Rich Ellis]

Absolutely with Clare here, that’s exactly what I’d do

[Rich Ellis]

Push day today!

Not quite so happy on the shoulders today, but no lasting damage done. Some reminders of what are and are not good ideas though!

Machine OHP
Narrow Neut Machine Press
Inc Machine Press
Cable Lateral Raises

Hangs

Got all my food sorted for tomorrow, two more meals left today

Going to catch up on the fight night later

Need to get my extended split sorted as I think we are pretty close to extended training times

[Rich Ellis]

I don’t think there’s anything wrong with a 20 rep set mate, so not against that at all

With the 5-10 sets, if you really want to try this, I’d very much urge you to keep that towards the 5 sets, the 10 sets seems a monumental waste of time mate

[Rich Ellis]

Which gives you the more stable base to execute from mate?

[Rich Ellis]

Ok I think I’m with you now mate

You do either a set of 20 to failure, or anywhere between 50-100 reps, ending with a single failure point?

As Jord asked, how is the “flush set” prescribed?

Do you just select a single isolation movement? Do you select one for each body part?

I have to say, if I was failing on the 10th set of 10 reps, it seems like an awful lot of redundant work beforehand

[Rich Ellis]

I don’t mean to be in any way patronising mate, but is the pain DOMS?

[Rich Ellis]

Legs this evening folks, and another one where tge knees are starting to really play ball

Seated leg curl
Quad stance leg press
Split stance leg press
Abductor

Counting down until I can stretch these sessions out, but genuinely really pleased with the way my knees are coming around after what was quite a detrimental lockdown on them

Going in for push tomorrow, so hitting the hay now

[Rich Ellis]

Hi mate

Sorry, I don’t understand

You’ve opened by saying it’s a singe all out set, yet later on you say some movements have 5-10 sets of 10 reps?

I’d need to understand the wider system to be able to offer any intelligent thoughts.

[Rich Ellis]

Entirely with Clare. It keeps you accountable.

We also need to consider that most people that think they train to failure, don’t. So over time, staying accountable and systematically progressing will get you there (should, at least!)

It’s also incredibly valuable for helping you identify trends when looking to deload/switch

[Rich Ellis]

I don’t see a benefit of not logging it in some capacity mate.

[Rich Ellis]

Back day, and a day that I legitimately felt as though my strength is well on its way back

Low pulley row
SA chest supported lat row
Overhand Pulldown
Neutral grip assisted pull-up

No significant lower back loading in this session. Legs tomorrow so should be fresh to roll

All meals sunk, very pleased its the weekend, and fingers crossed the new clothing drop hits my doorstep!

[Rich Ellis]

Do you have enough options to have two rotations without compromising session quality?

When considering your answer, factor in banding movements to alter resistance profile as well as change of stance on leg movements