[Rich Ellis]

Things got moved around in the week which meant that today was no longer a rest day but a leg day

Leg ext
Standing leg curl
Leg press
Smith squat

Loaded everything with extra sets on leg press and smith squat hence the reduced number of movements

Filming tomorrow with Haider

[Rich Ellis]

Hi mate

A number of warm up sets and a number if acclimation sets will see you right

The aim being to have you physically and psychologically primed for the work set

As a rule, I would rather have more warm up and acclimation sets with fewer reps.

Don’t rush them. Treat them with respect. Everything is about being in the right place to take your number

[Rich Ellis]

Week one will be a bit if informed guess work, but once you have found the appropriate load for your desired rep range, it’s as with the loaded set – log book and beat it!

[Rich Ellis]

I had a delts and arms session today

Loaded Delts

Machine OHP
Smith OHP (Wasn’t expecting to be able to do this, but felt good so it’s in!)

Arm clusters

DB Curl
Cable curl

Rope Ext
Overhead Ext

Rest tomorrow then filming with Haider on Monday

[Rich Ellis]

I’m not sure I’d change structure for a one off.

I’d just pick up where I left off

[Rich Ellis]

Loaded back

Upper back chest supp machine row

Corner bar row

DB Row (think I’ve found a way to get me back into these – HAPPY!)

Chest clusters

X-over

Guillotine Press

[Rich Ellis]

Where you’re at is where you’re at. You’ve achieved the level of development you have with that level of strength.

Muscular size is of course not the sole determinant of strength, but as we know, the mantra on here is that if we keep exercise execution consistent (let’s assume that’s good) and improve the load used in the desired rep range, there will be a forced adaptation (as a caveat, assuming all your other ducks are in a row)

[Rich Ellis]

One of those things mate, you’ve identified it’s better for you, go at it!

[Rich Ellis]

Aaaaaand legs it was!!

Prone curl
Leg Ext
Belt squat
Leg press
Smith squat

Going to have to recover hard as it’s loaded sets for back tomorrow!!

[Rich Ellis]

There are undoubtedly a number of systems that work for gaining muscle tissue.

If you are training shy of failure, you will be able to tolerate more volume. If you are not someone that can really put yourself in “that” place, then a low volume high intensity approach probably won’t yield the best results for you, but if you can, it’s hugely effective.

[Rich Ellis]

Rest day today guys ahead of legs tomorrow

Ready to move some weight ????????

[Rich Ellis]

If not wearing a belt is the limiting factor, wear a belt.

[Rich Ellis]

Loaded arms and cluster delts today

Stirrup Ext
Overhead rope Ext

Wall curl
Cable curl

—————-

Cable L.Raise
Machine OHP

Rest again tomorrow before a big leg session on Thursday

[Rich Ellis]

Ill echo the team – as long as you need to perform in the following set

[Rich Ellis]

Rested today gang – Arms and Delts tomorrow ????????