[Rich Ellis]

Hi mate

First question would be, where are you in your training “journey”? Is this something you’re relatively new to? If so, how new? How developed are you?

Then going onto, where are you most developed?

Is anything significantly behind or are you relatively balanced?

[Rich Ellis]

[Rich Ellis]

Legs today guys

Loaded sets on hams and clusters on quads and calves

Not ideal following yesterday’s lower back loading , but had no option

Session went well, everything progressed

[Rich Ellis]

Leg dayyyyyyy
Played around with the set up a bit. I wanted a few more fail points in there so split into loading and clusters. Pretty happy with how it went but will do a bit more experimenting before I lay out the set structure
Loaded movements
Leg curl
Snatch grip RDL
Calf raise
Clustered movements
Leg extensions
Hinge squat (quad focus stance)

Hey Bud what is a hinge squat? I’m guessing like the power squat machine or maybe a pendulum squat?[/quote]
That’s right mate, bit of a hybrid of the two

[Rich Ellis]

Hi guys

Voice note isn’t letting me send anything over 5s so I’ll wait until that’s sorted to out line the set structure, but today was heavy last work and then clusters on bi and calves.

Legs tomorrow so not an ideal turnaround but we’ll make it happen!

[Rich Ellis]

[Rich Ellis]

Rest day today guys. Good bit cooler as well which is welcome

Pull tomorrow with straight set emphasis on the heavies, so making the most of getting my rest in today ????????

[Rich Ellis]

Hi mate

Clare and Haider have given you the answer, but for a bit more depth, go and check out episodes 9, 10, 11 and 12 in the education section

[Rich Ellis]

[Rich Ellis]

[Rich Ellis]

Rest day today guys. Legs yesterday and the heat have me tired, so I’m glad it fell today.

Push session tomorrow which I’m game for ????????

[Rich Ellis]

Hi mate

I’ve read your question differently to Haider, I’m assuming you have access to zero machines and need a free weight alternative?

The issue here is, leg press takes away so much of the technical and stabilising demand of the movement, you can literally just concentrate on applying effort

That’s really difficult to replicate with free weights, so I think you need to identify movements that you know you can work very hard with

[Rich Ellis]

Well that was hideous. I’m very lucky to be training so I’m not whinging, but I’m not good in the heat at the best of times, so legs in nigh on 30degrees was an ask!

It was my second leg session on the new split

I’ve stuck with PPL, but I alternate emphasis on this new rep and set scheme. So for example legs, one session is straight sets on quads and clusters on hams, the other is reversed, so straight sets on hams and clusters on quads

The idea being that I can get back towards the original purpose of this thread – maximising the number of affective reps

[Rich Ellis]

10 seconds in the stretch , 1 second up, 5 seconds eccentric

_________________________________________

trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |
http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

That’s interesting, I thought it was 5’s evenly split?

5s Concentric
5s Peak
5s Eccentric
5s Stretch

I prefer the look of the 1-0-5-10. It’s all misery though, which is what we like ????????

[Rich Ellis]

Rest day today guys. Second rotation of legs tomorrow where I’ll put in the new rep and set scheme.

I’ll outline it with the session tomorrow