[Rich Ellis]

I don’t think it’s a question of chasing the scales mate, you just don’t need to add 10lbs a week.

As Ryan said, if you’re stalled, you need to up kcals. Find the sweetspot of moving it up but not drastically

[Rich Ellis]

Today I trained

Load – Chest

Machine press
Inc Smith

Machine press felt as good as I can remember and let me work. Incline Smith was better than expected so I’m happy

Clusters – Back

Stirrup Pulldown
Narrow neutral Pulldown

Rest tomorrow and then arms and delts on Tuesday

I’m starting my 4th week now and starting to feel a bit heavier so will check and monitor body weight from here

[Rich Ellis]

In line with the guys

Of course it can be done, but I’d choose a single leg leg press over this

Split stance can be a good alternative too

[Rich Ellis]

Leg session today guys

Went

Prone curl
Leg Ext
Hack
Belt sq
Walking lunges

There are elements I like in this, but want to revisit the structure

[Rich Ellis]

Agree with the gang, not much wrong with that at all mate, great stuff.

To echo the guys, touch deeper (watch knee angle at that point as well as the obvious loss of back integrity) and the closer the bar stays to you the more advantageous

[Rich Ellis]

Loaded delts

Mach ohp
Smith upright row (wide grip)

Cluster arms

Rope Ext
Overhand Pushdown

Cable stirrup Curl
Ez wall curl

[Rich Ellis]

Agree with the gang. It’s all about optimising recovery to meet the stimulus

The boring part of me would suggest not doing anything that would mess your frequency up – but most people would like to enjoy themselves !

[Rich Ellis]

Rest day today after yesterday’s heavy pull work

Tomorrow I will load delts and cluster arms

[Rich Ellis]

Today I went

Loading

Stirrup Pulldown
SA Machine Row
Dead Stop Row

Rep

X-Over
Guillotine Press (on machine)

[Rich Ellis]

Agree with Kevin, don’t change for changes sake

Check out some of the Sebastian Oreb (Australian strength coach) tutorial vids

[Rich Ellis]

Rested again today guys. Heavy back work tomorrow so wanted that extra rest after the leg session

[Rich Ellis]

Yelawolf – Get the Fuck Up
Eminem 50 Cent – Til I Collapse
Kid Rock MGK – Bad Mother Fucker

Bad mofo just popped on my Pandora yesterday, badass song[/quote]
In which case you may also like Kid Rock ft Eminem “Fuck Off”

[Rich Ellis]

Rest day today team – feeling it after legs yesterday

[Rich Ellis]

Yelawolf – Get the Fuck Up

Eminem 50 Cent – Til I Collapse

Kid Rock MGK – Bad Mother Fucker

[Rich Ellis]

Legs today folks

I went

Leg curl – 1 loaded set 1 down set
Leg Ext – 1 3pt rest pause

Hack – 2 loaded sets
Belt squat – 2 loaded sets
Leg press – 1 loaded set 1 down set

Smith squat – 3 feeler sets (new movement)