[Rich Ellis]

A few things

I think it should always be assumed that technique is ticked off. If not, that needs addressing first – as with any lift.

After that, I’m not sure I can think of a movement (main lifting movement – not prehab / rehab work) that isn’t best approached with maximum intent.

None of us practice tempo work do we?

We want to end up in the last 5 reps of a set where bar speed is low, but not because we intentionally make it slow, the two things are not the same

Assuming box 1 is ticked, go after it mate

[Rich Ellis]

Leg session dusted!

SL Standing Ham Curl ***
Hinge Squat **
High bar squat *
Rack narrow SLDL
Leg Ext ***

* one straight set

** one straight set, one rest pause set (2fail points)

*** one straight set, two muscle rounds

Feeding and resting ahead of Push tomorrow

[Rich Ellis]

I agree with Jimmy.

You’ll reach a natural end point where you just get too beaten up from the frequency of loading, but the good news is, that will be when you’re strong, so that will be goal achieved and ready to specialise further into PPL

[Rich Ellis]

Rest day today gang, first leg session of the new split tomorrow

[Rich Ellis]

I think an initial jump to get you into a surplus and filled out, followed by consistently small increases as they are required

This is a long way from ballooning in an out of control manner, and gives you measurable structure

[Rich Ellis]

Hi team

Pull session today – first of this new run through

Behind neck Pulldown ***
Chest supported upper back row **
Chest supported lat row **
Dead stop rack barbell row *
Underhand Pulldown **

Dual cable curl ***
Stirrup handle barbell Curl **

* one straight set

** one straight set, one rest pause set (2fail points)

*** one straight set, two muscle rounds

Rest day tomorrow before taking legs on Monday

[Rich Ellis]

Hi Nick

There are certainly studies to support it, it similarly to Michael, I think you’ll find most philosophies on here focus around progressing strength and mechanical load as the primary affector

I think training with restricted blood flow can be of real benefit when carrying an injury and loading is too risky, or not even possible.

There might be ways that you can employ some of the techniques in a substitute for other “metabolic stress techniques” like Muscle Rounds

I’d urge you to work through some of the education section videos mate to see how the overall philosophy falls

[Rich Ellis]

Rest day today guys, first pull day on the new template tomorrow

[Rich Ellis]

Hi mate

It’s no accident that there are similarities, Jord had only good things to say about Dante, and credits him with a lot of his foundation

If you told Jord you were following DC instead of his set up, he’d tell you you’ll make a tonne of progress and have an excellent programme

Jord has put together his templates based on experience, but you will do very well off either

[Rich Ellis]

First day on PPL, kicked off with Push

Seated DB Lraise **
Cable Lateral Raise ***

Cable Crossover **
Deficit pushups ***
Dips **

EZ Pushdown **
Overhead rope ext ***

** one straight set, one rest pause set (2fail points)

*** one straight set, two muscle rounds

[Rich Ellis]

This is very much down to you as an individual

You do see a lot of people go to the floor, some do it very well, others will compromise back position and/or see an increased flex in the knee to achieve this – at this point I’d ask myself if I was actually doing a stiff leg

If it’s valuable to you to have feedback, please feel free to add a video

[Rich Ellis]

Rest day today gang. Starting my new PPL split tomorrow

[Rich Ellis]

I’ll echo Haider, serious amount of knowledge in that group – if there’s capacity, get your partner to engage in conversation with them

[Rich Ellis]

Legs for me gang

SL Ham Curl
RDL
High bar squat
Hinge squat
Toe press

I’ve absolutely loved this upper lower split, but I’m going to have to move back to a PPL now

Way too much lower back loading, and my knees are taking a spanking as well.

Rest tomorrow and then I’ll move into the new split

[Rich Ellis]

Agree with Corinne, seeing your programme might help us get to the bottom of this

As an immediate thought, it might be something to do with the eccentric component if you’re massively elongating that, but I’d be tempted to make the immediate move of trying the hip hinge in your leg session so you have longer to recover