[Rich Ellis]

LEG. DAY!!

Really happy with today’s session.

A straight set and a rest pause set for …

Leg extension
Leg press
Belt squat
Standing leg curl
Prone leg curl

[Rich Ellis]

Tough gig mate the mental side of things. People respond so differently, and I totally understand your hesitance.

For me, I think the best approach is to pick stable movements rather than free weight movements. Sure, everyone loves a big bench for their ego, it’s still the glamour lift, but it’s not worth the end of a career before it’s started.

So, choose fixed movements, and take some of the pressure off the pec by not putting it under loaded extreme stretch at the bottom of the movement, and tuck your elbows down slightly rather than flaring them up.

Another area to consider is that we know muscles are most prone to tear when they are fatigued. Thus a low volume, approach, with ample rest between sessions should be a prudent protective measure.

That’s my advice mate. There’s always a risk when any of us walk into the gym, but these tips will help minimise it.

[Rich Ellis]

Push today.

Inc DB Press
Dec Smith Press
High Inc Machine OHP
X-Over
Cuff Laterals
Cable Pushdown
Rope Overhead Ext

This is my favourite push session. Tricep seems good so I’m going after this ????????

[Rich Ellis]

Hey 1 more question , now that u load ur lowerback with RDL on pull days, do u ever load ur lowerback on legs day? Do u focus solely on leg presses etc?

And why dont u barbell squat being a old powerlifter?

No mate my lower back loading he gone now from leg days.

Regarding squats. Two reasons. Firstly it would take me an hour just to squat. Secondly, I’m not going to squat over 400kg so I don’t really see the point (nothing but personal standards, in no way reflective of what anyone else should do)

[Rich Ellis]

Question: as the reps get Lower by the weeks 1-3 like 2×8+ to 2×4+ ,, does the weight increase with rep being lowered? And by week 4 (rotation 1) is it the new working weight to up , dont understanding

Exactly that mate. Each set is a failure set, so by definition you will need a greater load on a 4 rep set than an 8 rep set

See each rep target as a separate challenge.

Let’s do a working example
Bench press

Week 1 – 190×8

Week 2 – 200×6

Week 3 – 210×4

Week 4 192.5×8

Week 5 202.5×6

Week 6 212.5×4

Hope that’s cleared it up mate[/quote]

Thx for ur time for explaining! Nice template! Think i Will borrow it! ????[/quote]

My pleasure mate. Any questions, please ask

[Rich Ellis]

Awesome pull session today. I’m sure you guys have all tried PrePare by now, but it’s the dogs!

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

[Rich Ellis]

Question: as the reps get Lower by the weeks 1-3 like 2×8+ to 2×4+ ,, does the weight increase with rep being lowered? And by week 4 (rotation 1) is it the new working weight to up , dont understanding

Exactly that mate. Each set is a failure set, so by definition you will need a greater load on a 4 rep set than an 8 rep set

See each rep target as a separate challenge.

Let’s do a working example

Bench press

Week 1 – 190×8
Week 2 – 200×6
Week 3 – 210×4

Week 4 192.5×8
Week 5 202.5×6
Week 6 212.5×4

Hope that’s cleared it up mate

[Rich Ellis]

Very helpful Rich, thank you for taking the time..!!

Always mate, have a great weekend!

[Rich Ellis]

Relatively vague description but it’s very common for people to get a bicep tendon impingement which will manifest a pain in the sub-acromial space (around front delt area).

Usually this is exacerbated by people rolling their shoulders forwards at the end of the press, thus closing this space further.

Look to pin your shoulder blades back and down.

If this isn’t enough of a help, see if neutral grip pressing eases the symptoms

[Rich Ellis]

Conventional style deadlifts and RDL can sit in either upper or lower. I’d be more tempted to lean towards upper on a conventional pull, but am not precious either way with an RDL.

[Rich Ellis]

Crayofords is unreal

Kings atmosphere is unrivalled
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[Rich Ellis]

Leg session today guys.

It was good and i worked hard, but I’m a bit lost with them now so have asked Jord to put a couple of leg sessions together for me.

A straight loading set followed by a rest pause down set for each

Standing leg curl
Banded leg press
Banded hack
Leg extension

Toe press

[Rich Ellis]

Hi Rich,

Great blog, low volume right up my alley.

When you say 2 sets, do you preform the sets “Jordan style”, so 1 top set and 1 back off set?

How is your weight progression?

How do you set up your training blocks, 6 weeks training –> deload –> new setup?

Later, Jan.

Hi mate

So I normally reference how the sets sit. In the last block, it would typically be 2 sets of the same rep target (likely requiring a slight drop in load) or a straight set followed up with a repeat set. In this instance the load is unchanged but it’s likely you’ll fall a rep or three short on your repeat effort

That loading work was complimented with the second half of the session being a collection of cluster set techniques.

What I’ve started doing now is falling more in line with Jord’s new “pivotal rep” system.

I’ve been doing a straight set, followed by a down set which is also a rest pause style. I’m yet to slide any further along the intensity scale

With regards to de-load, much like most of the team, I tend not to programme them, but be more reactive.

Important to note that I would approach that differently if I was purely strength focussed (which I’m too old and broken to do now!)

Hope that’s helpful bud

[Rich Ellis]

It’s almost as though there needs to be an ebook….

[Rich Ellis]

For whatever reason I am still unable to access this journal via my laptop, so am unable to upload the blank template

As a result the best I can do is a screenshot for now so there is at least a visual

Hey, whats the diffrence between 2×8+ and 1×10+ , 1 repeat set? [/quote]

Hi mate

2 x 8+ would mean that you’d likely have to drop the weight on the second set to achieve the desired rep target.

A repeat set (in this context) is leaving the load the same and getting as many reps as you can with it.

Does that make sense mate?