[Rich Ellis]

On a rest day today guys. Yesterday wiped me a bit so I’m glad it’s fallen here

Pressing tomorrow????????

[Rich Ellis]

What do YOU want to do? What’s the end goal? What look are you chasing, or is Performance more important?

[Rich Ellis]

Today was my lower back loading day

Second week back squatting after a long hiatus – did 3 sets of 5

Return of RDL – again 5’s, but progressives sets and paused

Then attempted barbell rows which was too much so will do these as a dead stop row moving forwards

Rest tomorrow, which will be much needed!

[Rich Ellis]

Hi mate
Pretty much everyone agrees that if you work to positive failure, the last 5 reps of the set are the “stimulating reps”. That can be a set of 5, up to 20-25.
With that, logic tells us that anything under 5 reps is denying us stimulating reps, and as Clare said, it’s more likely to cook your CNS.
That said, going down to 3’s can add value if you are focussing on strength development, although at that point we’d probably be having a discussion around whether you want to be going to failure.
In short, as long as you know why you’re doing what you’re doing, there probably isn’t a wrong way to do it, but understand what your focus of the block is

That’s actually really interesting about the final 5 reps being stimulating reps, I’ve never thought of it like that or even heard it like that. Definitely be making a few tweaks and changes to my next training block – cheers mate!
One last thing, Would you say when going for around 3 reps on a one off basis, you’d avoid going to failure? Or only if it’s on a consistent basis?
[/quote]
Hi mate

Glad that was useful. One of my videos talks about stimulating reps, you might find it interesting

Regarding the 3 rep sets, it really depends what your key objective is and what your training experience with the movement is.

There will be times where there’s merit to it, and times where there is not

I’m sorry to give such a wishy washy answer, but so much depends on a vast number of factors.

If you have factored it in, it can work

[Rich Ellis]

Hi mate

Pretty much everyone agrees that if you work to positive failure, the last 5 reps of the set are the “stimulating reps”. That can be a set of 5, up to 20-25.

With that, logic tells us that anything under 5 reps is denying us stimulating reps, and as Clare said, it’s more likely to cook your CNS.

That said, going down to 3’s can add value if you are focussing on strength development, although at that point we’d probably be having a discussion around whether you want to be going to failure.

In short, as long as you know why you’re doing what you’re doing, there probably isn’t a wrong way to do it, but understand what your focus of the block is

[Rich Ellis]

My other push day today – no chest work, just Delts and tris

Cuff laterals
Smith machine press

Overhead rope Ext
Kennellys

Strength is starting to pick up quickly which is pleasing

Shoulders feel good (relative) at the moment so I’m keen to stick with the current layout

[Rich Ellis]

RIR would denote how far away from failure you finish your set

Typically you would add more sets as you are not going to failure and you would need to compensate by adding more accumulated stimulating reps

It would not be well applied to a 2 work set approach

[Rich Ellis]

And they are VERY muscle fit, they come in small mate!

[Rich Ellis]

Back work with a bit of bi’s tagged on today

No lower back loading

I went…..

Chest supported upper back mach row

Chest supported SA Row (won’t do it again, completed the machine)

Narrow neutral pulldown

Stirrup pulldown

Cable curl

Incline DB curl

Good session but need a substitute for the single arm row.

[Rich Ellis]

rich , I am new in here , what is the RIR and fp in ur log .
what is the example .
thx man

Hi mate

RIR is “reps in reserve”

RP is “Rest Pause”

Shout me if you need any more help bud

[Rich Ellis]

Rested today guys, tomorrow is a back day so I’ll put the rest to good use!

[Rich Ellis]

In no particular order, my favourites are

Dips
Close grip bench/Smith
JM Press/Smith
Rolling triceps extensions

[Rich Ellis]

Legs today folks

Standing SL Curl
Linear band leg press
45 deg Leg press
Smith squat
GHR

Really happy with how it’s coming on now

Rest day tomorrow which I’m
Ready for

[Rich Ellis]

Agree with Oscar, so
Many people make an absolute sh*t show of shrugs

Slight forward lean, pull up and back (NOT rolling your shoulders backwards)

Barbell, DB, Machine

Heavy deads/variations are another excellent option

[Rich Ellis]

I’ve been guilty lately of too much chopping and changing, too much second guessing, too much poor movement choice

I think I’ve now found a style that lets my brokenness work as well as it can, and part of that has been putting the vast majority of my pressing in one session to allow my shoulders a longer recovery period between loading

Today went….

Flat machine press
Dip machine (chest focus)
Narrow grip Dec Bench
Shallow inc DB press

3 Sets on each and a couple of reps shy of failure (hence the slightly higher volume)

I will SLOWLY crank intensity, but don’t want to rush it and fry my shoulders