[Rich Ellis]

Rest day again today guys, looking forward to getting stuck into legs tomorrow

I weighed in heavier again today. I wasn’t expecting to as I’ve made no conscious effort to change anything, but it came on anyway. 316.2lbs which my lower back didn’t like much when I went for a walk earlier!

Food and supps prep done for tomorrow, then caught up on the 259 card which I enjoyed a lot.

Just sunk my last meal, and now it’s bed

Have a great start to the week team!!

[Rich Ellis]

Hi mate

I think it’s relatively unpopular because of the logistics of handling the DBs into position. Pretty high risk when you get strong, but whilst you’re comfortable doing that, crack on!!

[Rich Ellis]

Hi mate

Not a lot to add to Jimmy’s answer, other than if it’s always the same place tht goes, it could indicate some scar tissue that’s not getting worked out? Or, it might be a case of not giving it long enough to be back to full function following a pull?

[Rich Ellis]

Extra rest today guys, same tomorrow. I’ve been going well but it’s been a good stint now without a rest and this was needed to keep me firing

Big big UFC card tonight, I won’t watch it until tomorrow, but I’m definitely hyped!

[Rich Ellis]

Personally I would opt for a narrow grip bench press (free bar or smith) and dips (free or machine) as my major tricep compounds

[Rich Ellis]

Pull day folks!!!

Braced SA Pulldown
Chest supported upper back row
RDL
Chest supported lat row
SA pivot row
Stirrup Pulldown
Preacher cable curl
Rope hammer curl

Very tired after a long week, but was very up for the session and gave it what it needed

Big feed before bed, and then a good sleep, but first a little wind down time – I feel like I’ve not had any all week.

Have a great weekend guys

[Rich Ellis]

This is so individual it’s hard to give a blanket answer

Clare has nailed the point of the warm up sets. You want to be in an optimal state of physical and mental readiness.

Some people will be really comfortable taking bigger jumps, whilst others will want to feel a more gradual load increase on the bar

As Clare rightly says, you do not want to be fatiguing yourself

I personally tend to separate what I term warm-up, and then acclimation sets. For me tge latter are the sets that get you accustomed to the loads you will work with, and will typically be low rep. Their purpose is to prime you.

Ultimately you’ll need to find your own way, but hopefully some of this is helpful

[Rich Ellis]

Rest day after yesterday’s push session.

Very long day. Food is ready for my last meal, then it’s bed

Shoulders feeling good, pull tomorrow has some numbers I want to work towards

Ready to roll ??

[Rich Ellis]

6 warm up sets is a lot mate, unless you’re absolutely freakishly strong

You could probably cut that in half for the first movement of each type, and then 1 or 2 for following movements

That should also keep you nice and fresh for your work sets

[Rich Ellis]

YES push session. Really happy with another good session ticked off. This is the most consistent period I’ve had in many years, and tht has resulted in me relatively comfortably adding a significant amount of body weight

Session went

Leg extensions

Cuff laterals
Overhead tricep extensions
Barbell press
Crossover tricep extensions
DB lateral raise

Shoulders staying happy, but I’ll continue to persist with the rest day either side of the push session

That means rest tomorrow ahead of fridays pull session

For now, rest and food before sleep

[Rich Ellis]

Exactly as Clare said, as long as you need to perform optimally. That means physically and mentally. This can be radically different from person to person.

What makes you ask the question mate? Do you feel you are missing something at the moment?

[Rich Ellis]

Rested up today ahead of a push session tomorrow

Feeling much better today, yesterday was just one of those days where it felt “forced”, but back to being comfortable today thankfully

Got food and supps ready for tomorrow, body is feeling good, I’m ready to take some numbers up a notch

[Rich Ellis]

Hi mate,

Do you have any other squat variations in the gym? Pendulum? V-Squat?

If not, woukd your mobility allow a smith front squat as an alternative?

If not, and smith back squat is your only feasible squat option, I’d look at a change of stance.

[Rich Ellis]

Leg. Day!!

Shifted now that I can make good use of a split squat

Only three leg movements but many sets of each

I’ll shift the hinge to my pull day

Leg curl
Leg ext
Split squat

DB curl

Really happy with how all the movements felt.

After being really positive about not feeling heavy, it really hit me today, and has been quite uncomfortable

Hoping it’s just a short term adjustment, and I’m no stranger to discomfort in one fashion or another, but I’d rather it went away !!

Resting tomorrow and then push on Wednesday

[Rich Ellis]

As Jord and Clare said, to allow progress over a more sustained period

That said, it’s not necessarily “better” than having shorter blocks dedicated to different movements. That is then a preference