[Rich Ellis]

Push session tonight

Ran into a problem I’ve not encountered in a while. I’ve strung enough sessions together now to have stacked all the machines that have been comfortable

I suspect banding will be the best way forward….

DB Lateral Raise
Machine OHP
Machine Chest Press
Machine Narrow Neutral Press
Pushdown
Rope ext

Rest tomorrow before “pull” on Thursday

[Rich Ellis]

Exactly what Jimmy says – you can use other people as a gauge, but you are the only you.

[Rich Ellis]

Massive variation amongst hacks. Some are lovely, some are hideous

[Rich Ellis]

Rested today gang which I genuinely needed a lot after the two back to back sessions on the weekend

Push session tomorrow which I’m already eyeing up

One more meal, then bed ??

[Rich Ellis]

EXCELLENT post from @youngoscar

[Rich Ellis]

Mikko makes an important point.

You have to be really honest with yourself, and you have to actually know what it looks like to take a set all the way.

If you’re consciously or sub-consciously leaving reps in the tank, a low volume approach is not going to give you the same results you see so many on this platform take away with them

[Rich Ellis]

Legs today

Seated curl
Abductor
Extensions
Linear leg press
Smith hack (going to swap this in for linear leg press and have pivot leg press back)
Calf raise

Rest tomorrow and then back to push on Tuesday ??

[Rich Ellis]

Hi Greg
I don’t think putting a push session in is a great approach
I think either roll with Jimmy’s approach of a set number of days off, or look to make your sessions less fatiguing
Either drop the back off set and focus on the loaded set, or, drop the loaded set and look to beat your usual back off set.
There is also any combination of the two approaches
You could feasibly have one upper and one lower session across the week with some select movements, again, just focussing on one set
There is no “right” way, it’s taking into account where you are and what you need

This was very helpful, I think this week I am just going to take the week off and stick to my meal plan. In the future I will try the suggestions you laid out as well, thanks!

_________________________________________

GR

[/quote]
I think I’m your case, the week off is a good idea mate. Some of the others you can employ before you get too deep in a hole.

Let us know how it goes

[Rich Ellis]

My take on “Density Day” today.

In essence, it’s just heavy stuff that’s a long way behind where it has been and needs to be quickly brought up

Barbell Shrug
Rack Row
Trap Bar DL
Hyperextensions

Better today, but a long way to go. Just tolerating the load will be key, once that’s reacclimated, I think I’m well on track

Legs tomorrow. Just the way the split has fallen. Not ideal, but I’m ready to rock

[Rich Ellis]

Hi Greg

I don’t think putting a push session in is a great approach

I think either roll with Jimmy’s approach of a set number of days off, or look to make your sessions less fatiguing

Either drop the back off set and focus on the loaded set, or, drop the loaded set and look to beat your usual back off set.

There is also any combination of the two approaches

You could feasibly have one upper and one lower session across the week with some select movements, again, just focussing on one set

There is no “right” way, it’s taking into account where you are and what you need

[Rich Ellis]

Rest day today gang. I’ve got “density” tomorrow which will be a taxing session so pleased to be going in fresh.

One more meal tonight, then sleep

[Rich Ellis]

Agree with Kevin. Just ensure you’re set up
With your hips far enough forwards on the pad to be able to hinge

[Rich Ellis]

This is incredibly individual, as such I think Oscar’s approach is the best. Add reps until you top out your rep range, then add load. You’ll only need to do it a few times before you know how you respond to a set increase. That’s part of what your log book is for mate!!

[Rich Ellis]

Arm day. That’s right – ARMS!!

Short and sweet

Cable curl
Neutral grip assisted pull-ups
Rope Tri ext
Dip machine
Toe press

Rest again tomorrow, then I’m for a big weekend with “density” day coming first on Saturday ??

[Rich Ellis]

Hi mate

Am I right in thinking your sessions are on consecutive days?

Do you think the fact you struggle to recover from your leg session might be compounded by overall fatigue from too many back to back training days?