[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”.

[Rich Ellis]

Hi mate

I wear SBD sleeves for any pressing or direct tricep work

I don’t have elbow issues, but they make my elbows “feel good”.

I’m not sure if there’s much literature to support them being a preventative measure against various elbow issues, however, they feel as though they are keeping my joints in a good way

[Rich Ellis]

Clare nailed it in my view!

It’s not just the exercise interventions, it’s your every day!

If you struggle to stay conscious of this, there are some aids tht might be helpful for you, like tge Donnie Thompson “Bow Tie”.

I personally feel tht it’s better to not be reliant on external cues, but we need to be realistic with ourselves sometimes, and if something can help, it’s no bad thing.

[Rich Ellis]

Pull day today, and it was a good one!!

Body feeling good, happy with the movements, weights went up – win win win

Braced SA Pulldown
Chest supported upper back row
Barbell row
SA Pivot row
Chest supported lat row
Stirrup pulldown
Cable preacher curl
Standing DB curl

A lot of work done, but felt good and strong throughout

Tike for a feed and then bed. Glad it’s tge weekend!

[Rich Ellis]

Rest day today guys.

Body feeling pretty good, food is set for tomorrow, supps are lined up, one more meal to sink tonight and then I’m sleeping.

Big pull session tomorrow, but a long day before it, so STIM at the ready!!