[Rich Ellis]

Get some kids play sand, pop it in a backpack, then off the edge of a step, single or double leg

You could try the DC sets, which if I recall correctly are a 5 second concentric, 5 second peak contraction, 5 second eccentric, 5 second stretch per rep. If you’re limited for load, that will add a different way to create stress

[Rich Ellis]

I rested today. Ready for a push session tomorrow

Hope everyone is managing ok and staying well

[Rich Ellis]

How much space have you got mate? If you can get a good half rack then you’re way ahead of most

Then a well set out barbell set, adjustable DB handles if you can get those also

[Rich Ellis]

Upper top up

Chest supported machine row
Cable laterals
Cable x-over
Push-ups
X-over extensions
Alt DB Curl
Standing calf raise

[Rich Ellis]

Try to be rational and treat yourself the way you would treat a client

Not being emotionally involved with yourself is incredibly hard to do, but put processes in place that inform the decisions that you make

[Rich Ellis]

Legs today

I’ll need to mix things up so this has re-jigged a little

Extensions
Curls
Pendulum squat
SSB Squat
Bulgarian split squat

Upper body top up is the plan for tomorrow ????????

[Rich Ellis]

Oscar has given you a really good platform to work from mate, but a lot comes down to you
How hard do you train (honestly), how frequent will Leg sessions be? How “on point” is your nutrition? How regimented and optimal is your sleep?
It’s always down to – what can you recover from?
We can’t tell you the answer to those questions, but we can make you think on it.
Let us know how you go mate

So diets good at present just finished a 14week prep was supposed to compete on 11th April ,so added some carbs back in so currently 325p 200c 50f which I’ll increase food as needed over coming weeks sleep is my main problem at present only average about 4 hours at the moment but think this will improve as food goes back up .ive Trained legs 2 times weekly for about 2 years now never miss a leg day As legs need to improve so going to hit oscars variation 2 in a couple of hours and start making gains ????????[/quote]
I think knowing that, roll with Oscar’s suggestion, see how you manage recovery, let’s hope the extra CHO allows you to sleep a little better, when that’s back on track, the whole recovery process will be significantly improved!

[Rich Ellis]

Rest day today gang with legs tomorrow

[Rich Ellis]

???? pull ups LOL sounds fun! which kind of exercise is? x

The “LOL” was to signify that they were a joke because I don’t do much vertical pulling and I’m quite heavy – let’s say I didn’t get many ????????

[Rich Ellis]

Oscar has given you a really good platform to work from mate, but a lot comes down to you

How hard do you train (honestly), how frequent will Leg sessions be? How “on point” is your nutrition? How regimented and optimal is your sleep?

It’s always down to – what can you recover from?

We can’t tell you the answer to those questions, but we can make you think on it.

Let us know how you go mate

[Rich Ellis]

Top up quads and back for me

Leg Ext (cluster sets)

Cable rear delt
Upper back chest supported row
Yates Row
Corner bar row
Pull ups (LOL)

[Rich Ellis]

Very much with Oscar on this – you’ve answered your own question with the anecdote of the improvements you’re making.

Maintain the consistency, maintain the intensity, maintain the focus, strive for progress

Sounds like you’re in a great position mate, keep at it

[Rich Ellis]

Hope everyone is managing this well

Today was a rest for me with legs tomorrow

[Rich Ellis]

If you’re in a position where you can’t train, look to improve so that when you can, you surpass your current state.

Knowledge. Mobility. Rehab. Health

All areas that can be worked on.

[Rich Ellis]

Hi mate

Marginal kcal surplus would be my line