[Rich Ellis]

Today I did the first session of my new rotation.

Jord suggested that for a time at least I just work with one session each for push, pull and legs, instead of having an exercise rotation.

Starting for the first 4-5 weeks with one loading set and one down set (or back off set if you prefer to call it that). After the first phase of 4-5 weeks, that back off set will have a second failure point added to it (call it a 2 part rest pause instead of a conventional 3 part). After another 4-5wks here, this down set will evolve further into a full pivotal rep set.

Let’s see!!

Off to a good start anyway. Session went….

Leg Ext
Leg press
Hack
Belt squat
Standing leg curl
Prone leg curl

[Rich Ellis]

Following yesterday’s post, I used today to work out exactly which push movements I’ll have in my session.

Push is always a frustration these days, there are so few movements that I can just concentrate on working hard on without inhibition.

That said, think I have them set now, so excited to get cracking.

First session up will be Legs.

[Rich Ellis]

Good pull session today, although I am more and more finding myself with elements of each of my sessions that are there just to make up the number of movements.

After a chat with Jord, he’s persuaded me that I don’t need an exercise rotation at the moment, so I’ll go back to one session for each Push/Pull/Legs and just try to get those on point

I’ll getvtge final session choices up over the next few days

[Rich Ellis]

Definitely focus on executing the movements correctly for the outcome you are chasing.

As highlighted by the guys though, remember to bring the intensity. Don’t be one of these guys that hasn’t changed since they started lifting because they won’t progress beyond an empty bar without 10yrs of practice

[Rich Ellis]

I won’t replicate the ones that the guys have already put out

Split stance leg press is a definite favourite of mine

[Rich Ellis]

Good rest yesterday and started the week with a push session today

As us become the norm, loaded set followed by rest pause down set on….

Smith decline
Machine chest press
Machine high incline
Cuff laterals
Cable Pushdown
Rope overhead extension

[Rich Ellis]

Little point adding to that, Matt has concisely covered most of it off.

I guess just down to you to see which suits you best

[Rich Ellis]

The guys have solved it for you, there are better options than CD. I’m all for needs must…. but here, they don’t.

[Rich Ellis]

PowerFab do a good one at a decent price mate. It’ll last you for life (I have absolutely no affiliation to them)

[Rich Ellis]

Good pull session today, with the exception of RDL. I’ve recently put on quite a chunk
Of weight far too quickly. I can only really attribute it to a combination of a much less stressful week, with extra sleep, along with the new training set up. Anyway, I digress, the point is, I had crippling lower back pumps which screwed up my RDL. That aside, the rest of the session was good and improved.

RDL
Prone BB Row
Prone SA DB Row
Underhand Low Pulley Row
Supine DB Curl
Barbell Curl

Rest tomorrow ????????

[Rich Ellis]

I think HBCD is your best option, if that does cause you issues (it doesn’t cause me any where most others have so I’m hopeful for you), a natural option might be pomegranate juice. I can’t say I’ve used it as an Intra myself, but “coacheaugeneteo” (if you want to check him out on insta) is forever rattling on about it.

[Rich Ellis]

Leg session today after a rest yesterday

Straight set and rest pause set for….

Leg ext
Leg press
Belt squat
Standing ham curl
Prone ham curl

This is my favourite leg session I’ve had for a long long time.

[Rich Ellis]

Very very very very hard without a video.

Link us to an insta vid please

In all likelihood it’s “fixable”. As Kuba says, heel elevation can be a massive help, as can widening your stance, and potentially turning out the toes a little.

All POSSIBLE solutions but depends on the severity/cause of your limitation.

A video would likely have it fixed very quickly

[Rich Ellis]

Hi mate

I won’t pretend to know DC as well as some of the guys on here, especially @jordanpeters who was essentially a disciple.

What I will say though about many of the time tested templates, is that they lose their effectiveness when they are messed around with.

It was written the way it is for a good reason. It has been successful to many for a good reason.

Whilst we all know ourselves better than anyone else, and some of us have the objectivity to be able to use that as an advantage in tweaking things, it all too often ends up with a bastardised version of a programme that we then curse for being ineffective.

I’m fairly confident that there’s a 4 day split, so pick it up and run with it. Give it a fair chance, a full training block.

I totally empathise with the head scramble that accompanies a drastic switch in philosophy, but embrace it mate. Recognise that you have limited opportunity to perform. There is no “I’ll get the next set better”, every set matters. There’s a sense of jeopardy. That brings a whole new way of training, and I think if you embrace it, you’ll love it.

Let us know how it goes mate.

Great reply mate and yes I agree , doing just 1 set that has to last (so to speak) for 4-5 days until you hit that muscle again really sharpens you up and gives you laser focus .

Yes trust in the system , I can see Dante now shaking his head at someone trying to “tweek” his programme .

I’ll give it 8 weeks or so of exactly how it’s written (3 days) and then see where I’m at .[/quote]

Looking forward to seeing how you go with it mate.

I think there is a legitimate Dante 4 day split if you’re more comfortable with it, but either way, get after it mate!!

[Rich Ellis]

It’s a good question mate

We all sit on a scale between minimum adaptive volume (the bare minimum to see an adaptive response) and maximal recoverable volume (the most you can positively yield from before you are unable to recover).

Unless you are VERY in tune with your body, you probably won’t know exactly where you are. Let’s also remember that many lifestyle factors can make this a fluid model.

It is possible to use volume increase as a progression. You will be wise to do this slowly and steadily it you will certainly crash.

It’s a useful thing to have a handle of, but the flip side is, if you’re progressing well in performance and physique, don’t mess with a purple patch!

Without knowing loads about it, @jordanpeters new Pivotal Rep System operates on a sliding scale of intensity to account for the times that you can push on harder, and the times that you need to ease off.

This could be an excellent addition for you in maximising the training volume you have rather than assuming more is required for progress.

Look out for the ebook soon. In the meantime, there are some videos on the site talking about the implementation of the system