[Rich Ellis]

Same question as Lara. It’s worded as though you have only one rest day a week, but that may be because you referred to it as a singular in sequence.

[Rich Ellis]

Rest for me today, second top up session tomorrow ????????

[Rich Ellis]

I’m with Clare. If you must switch machine, use a HR monitor to give you feedback on relative effort

[Rich Ellis]

Bit more filming for the site today with Rebecca.

We filmed my first top up session of the rotation. Looked like….

Seated straight arm DB laterals
Wide cable upright row

Cross over Tricep extensions
Kennellys

Two part cable curls
Ez curl

[Rich Ellis]

Legs today guys and it was HEAVY!!

Well fed, about to collapse for the night, I have more filming with Rebecca tomorrow with a few topics to talk through and then a training session too.

[Rich Ellis]

Get your calories right, get your protein right, then manipulate the other macros accordingly

[Rich Ellis]

Pull day in a different gym today. This session has now changed with snatch Grip having moved to Top Up B

Upper back machine Row
Overhand Chest supported Row
Underhand chest supported row
Assisted pull-up (don’t normally have this)

Supine dB curl
Cable curl

[Rich Ellis]

Whatever you need to do to be in the best state of physical and psychological readiness for your work set

[Rich Ellis]

Push day today guys

Went like this

Smith press
Machine press
High inc machine press
Cuff laterals

Pushdown
Overhead rope ext

Everything moved well today, keeping that high inc press slowwwwwly moving week on week now.

[Rich Ellis]

Agree with Clare, don’t be a hero. I was and now mine are permanently ruined.

Whilst looking at treatment, you may find though….

Neutral grip pressing is more comfortable

Shoulder blades “back and down” will help open up the sub acromial space, which will allow the bicep tendon to run through without “catching”. That’s typically what happens when we talk about an impingement

Definitely get it looked at. Not by a gp. Not by a standard physio. See someone that works with athletes.

[Rich Ellis]

Today was a rest day. Tomorrow is push

[Rich Ellis]

Intra is during the workout, but don’t take “meal” as anything other than an ingestion of calories

Typically it will be EAA and Cluster Carb for most of us on here.

[Rich Ellis]

I’d put them on lower day mate, frequency is plenty high enough as it is in that set up.

[Rich Ellis]

Hi team

Sorry for the short absence, I’ve been re-jigging things a little.

I was perhaps naive to think that I would, for any length of time, be able to continue progressing my PPL split with no exercise rotations (partly equipment limitations, partly body limitations).

I’ve now got myself to a point where I’m quite strong again, and along with the other day to day demands in my life, I think the only feasible way for me to recover from this current structure would be to drop to 3 days a week training, and I just don’t want to do that.

As a result, I’ve put together a new rotation that still holds the same PPL sessions I’ve been doing, but also a “Top Up A” and a “Top Up B” session which will help spread some of the heavy loading.

Today I did Top Up B, which looked like this

SL Standing Ham Curl
Snatch Grip RDL
Leg Ext
Sissy Squat (will be air belt squat from next week when it arrives)
Toe Press

[Rich Ellis]

hi rich,  let’s take straight sets for leg press , pretend 600kg x8 , x8 were your 2 working sets to failure, what way do you warm up for those 2sets is there a minimum or maxim warm up sets u do or go by feel and how many reps each warm up set ?

Hi mate

Sorry for the slow reply

I did do repeat sets or have two with the same rep target a while back. Of late I have conformed much more to the loading set and then down set, might be something like a set of 6, then a set of 12 for example.

Warm up sets for me vary on where the movement is in the order. So Leg Press is third for me, I’ve already done leg extensions and a hack variation so maybe have 4 warm up sets in total, or if you want to split it, 2 warm up sets and 2 acclimation sets.

As a general rule, I would say that you can’t have too many warm up sets (unless we’re trying to be silly about it) provided that you keep the reps relatively low, and the rest period relatively high. The objective is to have you in a peak state of physical and psychological readiness. That varies from person to person, so you need to find what makes you enter that top set in the best possible place.

Not too many reps. Not too short rest. That way you should be fine mate[/quote]

thanks for that great reply just what I was looking for . what is your definition of “not too many reps” in your warm up sets ? maybe half your working set so 3 to 4 reps tops or less like 1 r 2 reps ? [/quote]

It will vary mate, but for me it would go (in the above example) 6, 4, 2, 2.

Earlier in the exercise order I might dona few more reps on a very light load just to get my joints moving, but typically I would rather do an extra set of lower reps than a high rep set.