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  • Rich Ellis

    Member
    October 23, 2019 at 8:38 pm in reply to: Effective Reps Training

    Legs today gang

    Standing ham curl
    Belt squat
    Hack squat
    GHR
    Leg Ext
    Toe press

  • Rich Ellis

    Member
    October 23, 2019 at 8:31 pm in reply to: better way to progress

    Agreed, think stimulating reps

  • Rich Ellis

    Member
    October 22, 2019 at 9:47 pm in reply to: Effective Reps Training

    Rest day today guys.

    Just waiting for my last meal and I’ll get my head down before legs tomorrow

  • Rich Ellis

    Member
    October 22, 2019 at 9:38 pm in reply to: Why are Front Squats so underutilised?

    Probably because they are a movement that few people can do technically well

    If you can, and you like them, do them!

  • Rich Ellis

    Member
    October 21, 2019 at 10:03 pm in reply to: Effective Reps Training

    Today was arm focus, medial delt secondary

    Standing DB curl
    EZ Curl

    Dip Machine
    Stirrup Pushdown

    1 loaded set, 1 back off set of each

    Cuff laterals
    Seated DB Laterals

    1 10% set (3 part), 1 rest pause set (2 part) each

  • Rich Ellis

    Member
    October 21, 2019 at 8:00 pm in reply to: Shoulder pressing with football bar?

    football bar is with neutral grip?
    I actually love the shoulderpress variations were you got neutral grip.
    Feels much safer then conventional shoulderpressing for me.

    _________________________________________

    Instagram @wottison | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

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    Football bar is 45 degree handles, Swiss bar is true neutral grip

  • Rich Ellis

    Member
    October 20, 2019 at 9:40 pm in reply to: Effective Reps Training

    Started my new split today

    Chest Focus with Back Rep

    Flat machine press
    Incline machine press
    Guillotine machine press

    Loaded and back off set per movement

    Leverage pull down
    Rear Delt Fly

    Rest pause set (2 part) and 10% set (3 part) each

  • Rich Ellis

    Member
    October 20, 2019 at 7:47 pm in reply to: carb cycling

    Yep, what Clare said

  • Rich Ellis

    Member
    October 19, 2019 at 10:59 pm in reply to: Effective Reps Training

    Good leg session today, really went after it

    Prone Curl

    Belt squat

    45deg Leg Press

    Banded rear kick

    Leg Ext

    Toe press

  • Rich Ellis

    Member
    October 19, 2019 at 6:23 pm in reply to: Shoulder pressing with football bar?

    Good call mate. Swiss bar can be another variation, or dumbbells in a neutral grip

    Get it!!

  • Rich Ellis

    Member
    October 18, 2019 at 7:48 pm in reply to: Effective Reps Training

    Rest day today

    I have legs tomorrow which I’m really looking forward to.

    I’ll post my new split up over the weekend that I’ll be running with

  • Rich Ellis

    Member
    October 18, 2019 at 7:46 pm in reply to: Effective Reps Training

    Hi Sam

    Please pick any AAS stuff up with one of the other guys

    Thanks mate

  • Rich Ellis

    Member
    October 17, 2019 at 8:58 pm in reply to: Effective Reps Training

    Today I had a push and pull session

    Pull – Load

    – Stirrup Pulldown
    – Barbell Row
    – corner bar row

    Push – Rep

    – Cross over
    – Guillotine mach press

  • Rich Ellis

    Member
    October 17, 2019 at 8:56 pm in reply to: Optimum nutrition Gold Standard Whey

    Agree with Ryan, I think Yamamoto have it locked down at the moment

    That said, the Supp Needs iso is also excellent

  • Rich Ellis

    Member
    October 16, 2019 at 7:49 pm in reply to: Importance of adductor work.

    An adductor machine will obviously help you target them directly. Wider stances on pressing movements/squat will also engage them more

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