[Rich Ellis]

I’d normally programme a shift in movements or movement order after a deload.

I would have used the deload as a feeler to have an idea where I am with the new movements

[Rich Ellis]

Yup same as the majority of the gang. Depending what style my set up at the time is, either after leg Ext or leg curl

[Rich Ellis]

Hi guys

Sincerest apologies for my absence.

I’ve had an incredibly busy period, but recognise that we all do at times.

Coupled with the fact that my training has been little more than exercise over the last few weeks due to limitations with my shoulder, the last place I’ve wanted to be is around highly motivated, hard training people.

My work project is complete, I have got myself to a place where I can apply effort without pain, so I’m ready to go….. even if it is a primitive start point

Here we go!

[Rich Ellis]

Hi mate

You can follow it as it is and work until you have everything out of those movements

The benefit of rotation is that it tends to delay plateau

Neither is wrong, just be aware of the “why”

[Rich Ellis]

I think “what do you get” from Jordan is the more pertinent question

[Rich Ellis]

Certainly not as much as that, I think the most I did was 125g carb and 50g aminos.

[Rich Ellis]

Agree with the gang

Don’t mess around forcing a stance that doesn’t work for you

[Rich Ellis]

Not much to update really guys. Training certainly not what I’d want it to be at the moment with everything but leg sessions affected by getting this shoulder sorted.

Few more weeks to rough it out and hopefully be able to do do some fun stuff again

In the meantime I’ll likely run a few ideas which I’ll post up as and when I’ve got something to say on them

[Rich Ellis]

I would say this

No one exercise is worth getting injured over, as that will completely trash your progress and possibly even your physique

I do though think we need to operate with an amount of caution when comparing already well established lifters/trainers with those who are relatively underdeveloped

There’s a lot of excellent foundation work, and a lot of psychological strength developed under or over a barbell.

Let’s not forget the basics, don’t be in a rush to emulate what your favourite pro is doing NOW.

[Rich Ellis]

Pull session today guys

Still little fun to report, being super boring/safe until I get my shoulder settled and I’m told I’m good to get stuck in

[Rich Ellis]

Hi mate

Ad much ad it’s an expense and an annoyance, if this has been going on for any length of time, please go and get it looked at. Once you know what you’re dealing with, you know how to treat it

In the interim, my personal feel is that doing things that aren’t painful is a good idea

[Rich Ellis]

Today was rest. Just waiting for my last meal and then it’s a pull session tomorrow ????????

[Rich Ellis]

Hi mate

Consider swapping a movement out when progress is no longer being made

You can usually keep progression going for longer with mini rotations via multiple variations of each session. For example, you might have upper a & upper b. You could then have 3 variations of each, structured the same with like for like alternatives

[Rich Ellis]

Hi!! I do love rp and cluster training and to believe it or not I was following the same principles before I discovered this wonderful page. When I saw your video on cluster I was really pleased.
Question. Why do you want to manipulate the load in the second cluster to go from 2RIR to 1RIR? Could not you simply leave the same weight and maybe do one more round ?

Hi Luca

Leaving the load the same may result in going from 2 to 1 rir. It will depend on the movement

[Rich Ellis]

Hi mate

Definitely don’t take 3-4 weeks out of your structure to arse about with something you don’t deem optimal.

De-load as needed