[Rich Ellis]

Hi mate

Bands is a good option, changes the movement significantly

Pausing is another option, it requires discipline, but 2 seconds in the hole is a change

As the guys have said, reps is a good variable to play with also

You have options mate!

[Rich Ellis]

Lower day today guys – heavier of the two sessions

SL Ham Curl
Hinge Squat (paused)
High bar squat (paused)
RDL
Calf raise

Rest day tomorrow

[Rich Ellis]

I think a combination of Hilly and Jamie’s responses

What makes you feel comfortable is an individual thing.

For this reason, it’s best to establish boundaries and expectations early in the working relationship

I think if it’s approached tactfully it’s not too late to have that conversation, nor should it damage the working relationship

[Rich Ellis]

Upper today guys and a real scrap again. There’s a few movements that will have to rotate out soon

Chest supp upper back row
Underhand Pulldown
Barbell Curl
Cable laterals
Cable crossover
Dips (paused)

[Rich Ellis]

Hex bar rows are great! Because your hands are in a natural position, elbow path stays in line with the hips which will bias back muscles.

I think hex bar row depends massively on your structure
Your natural width will determine whether it “feels” a nice movement or not

What do you guys think of smith rows? I don’t see many people do these and haven’t noticed anyone in here using it either..[/quote]
I personally don’t like them, but that’s very much the point mate, there’s so much personal preference.

It doesn’t make it a good or a bad movement for you because it’s the opposite for someone else.

[Rich Ellis]

Rest day today gang

Back in for upper tomorrow and got my mind on numbers already ????????

[Rich Ellis]

I think hex bar row depends massively on your structure

Your natural width will determine whether it “feels” a nice movement or not

[Rich Ellis]

Yeah agreed, the two should not be seen as “like for like”, totally different movements

If you’ve not got a hip hinge in your upper sessions, have you in your lower?

[Rich Ellis]

Leg day. Higher rep work as I have a lot of repeat movements

SL Curl
Hinge squat (paused)
High bar squat (paused)
Close stance stiff leg (from rack)
Calf raise

[Rich Ellis]

I think it’s all been covered, but coffee if you like it, pre if you like it, if not…. caffeine tablets are as simple as it gets

[Rich Ellis]

I’m a dinosaur, so I use the nutritional info panels ????

[Rich Ellis]

Rest day for me guys with a leg day tomorrow which is always that excited/apprehensive feeling the night before ????????

[Rich Ellis]

Yeah I think the gang have pretty much covered it, but what is right for you may not be for me, and vice versa. Use the movements that address your specific needs

As for the other portion, personally I do not like pressing dead stop from a pin, there’s almost always some slip, and of course there’s also the discussion around loss of muscle tension. Personal feelings though, the movement can definitely add value if progressed consistently

[Rich Ellis]

Absolutely with Clare on that mate

Define the rep ranges you want to work in, and then accept that your first run through will have an exploratory element to it. From there though you’ll have a really good reference for next time out.

[Rich Ellis]

Upper session today gang and everything very nicely progressed

Seated DB Laterals
Supine upper back row
Dead stop BB row
Behind neck Pulldown
Ez tricep cable Ext
Incline cable press
Dual cable curl