[Rich Ellis]

Rested today guys ahead of a big pull session tomorrow

Just sorted my supps and finishing food prep, then a bit of a chill before last feed and sleep

Week as flown by, looking forward to a rest at the weekend

[Rich Ellis]

Hi mate

I think you’ve almost answered your own question here.

There’s an awful lot of personal preference that goes with this.

For me, a first consideration needs to be whether you have enough movement options to create three, equally good rotations. If you end up with one that’s just made up of sun-par movements to make it work, that’s not going to be optimal, so have a look at your movement options.

There’s then a question around your personal adaptation and preference.

For some people, they like to have the higher frequency of the same movements or they find it hard to progress.

Have a look at your movement options, then have a think about your preferences, and arrive at the option that suits you best mate.

[Rich Ellis]

And no “rolling shoulders” stuff, please don’t do that!

[Rich Ellis]

Nice push session this evening, really good pace to the session, everything just felt “good”

Cuff lateral raises
Stirrup overhead extensions
Pec dominant parallel bar dips
Cross-over Tri extensions
Seated DB lateral raises

Shoulders felt really good which is always my key measure on push sessions these days

That said, I’ll keep that rest day tomorrow to make sure they have every chance to stay happy!

[Rich Ellis]

Echoing the team here mate, but shrugs and deadlift variations

[Rich Ellis]

Rested today guys, although I’m not certain it felt much like a rest, pretty full on day, just sitting down for half an hour before my last meal

Knees are pretty happy which is good, and shoulders should be good to go for my push session tomorrow

Food all prepped and packed, supps measured out, ready to roll.

Hope everyone has had a good start to the week

[Rich Ellis]

A heavy adjustable pulley woukd be a bog win mate, so versatile, especially if you can get a dual

Outside of that, I’d say leg press. Leg loading is difficult with just a barbell.

[Rich Ellis]

I don’t think one is right and one is wrong, so I’d put it where you need it mate. Where it best serves a purpose and fills a gap.

[Rich Ellis]

Leg dayyyyyyy

Still massively hampered on this so high volume on a few select movements

This is the one area that will benefit most from gyms opening. Very desperate for a leg press to allow sole loading!!

As for now, knees are feeling much happier, this is where the session is

Leg curl
Leg ext
Bulgarian split squat
Cable preacher curl

Rest day tomorrow ahead of push on Wednesday

[Rich Ellis]

It will change the losing profile of the movement.

As Kamara says, it’s probably not something I’d push towards less experienced lifters, the way the resistance comes on can be quite demanding.

That said, in times of limited access to equipment, it can be a great way to create movement variations.

I’d urge you to start with “less” tension as you start to feel the difference in the way the movements feel.

[Rich Ellis]

Rest day today team.

It’s a wrap on my “push”. I peaked at a touch over 316lbs which is more than I’d expected. I’ll drop a little and then consolidate.

I’ve not had as chilled a day as I’d have liked, but got everything done that needed doing.

Busy week coming up so a little chill time and then I’m out.

Have a good week team!

[Rich Ellis]

Hi mate

I think as Clare eluded to, now (when gyms open) is a perfect time to switch given you’ve had a dedicated block with the barbell squat

It’s good that you have a strong foundational strength with a barbell, but you likely will be able to work that bit harder on a machine variation as you don’t have the same technical and setting up demands that come with a free weight movement

Let us know how you get on mate

[Rich Ellis]

Good session today despite feeling a bit beat up.

Leg extensions
Calf raise

Stirrup tricep pushdown
Parallel bar dips

Seated DB lateral raise

Just sitting down for a bit of down time, hoping to not do too much tomorrow other than the usual Sunday duties.

Hope you all have a good weekend team

[Rich Ellis]

The guys have provided a few really useful guidelines here.

To bring it to life, and this is of course individual based on your programming, you will usually want a rep differential from loaded to back off set

For me, that is a minimum of 4 reps. For example, if I complete 6 reps on my loaded set, I will want to get at least 10 on my back off. This differential will vary from movement to movement and on the phase of training you’re in.

[Rich Ellis]

Agree with the gang. This is desirable. However, it must be with the caveat that movement execution is not compromised “just to get the weight up”.