[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?

[Rich Ellis]

Is it supinated movements that cause the issue mate?

[Rich Ellis]

Merits for both mate, I genuinely don’t think there’s a right or wrong, whichever way you like to programme

[Rich Ellis]

Agree with Tim. One bad session can be an anomaly.

Get it out of your head before your next session, do not expect to under perform, attack it and get it done

[Rich Ellis]

Pull session today

I was a tad nervous that my tricep would be stressed, but fortunately not.

One straight set and one rest pause set for….

Barbell row
Underhand chest supported row
Pulldown
Cable rear delt
Hammer curls
Ez curls

[Rich Ellis]

It’s been a very busy week for me (hence my brief hiatus) but it’s been a good week in the gym.

2) Followed Jord’s lead and moved barbell RDL to back work instead of ham work

Hey really intrestering log,

Quick quiestion, why do RDL with back and not hams focused leg workouts? Being so Lower body and Lower back demanding in nature, wouldnt it be smarter to save the back for heavy Lower body days and just hit back with heavy chest supported work etc?

Cheers[/quote]

Hi mate

I have always done RDL with my leg work, but a conversation with Jord persuaded me otherwise.

Any deadlift variation will give significant back loading. This perhaps more so than any other as it’s a constant tension movement. So combining this with a chest supported row as the staples of the pull session make sense.

That said, I’d not fight anybody hard that preferred to keep it in leg day

[Rich Ellis]

Hi mate

Without any disrespect intended, I doubt very much you’d “feel like” training again if you were maximising the sessions you had.

Of course there are ways to balance it all out, the whole game is finding a trade off between stimulus and recovery.

Obviously I don’t know you in any way, but I would wager that part of this is over thinking things as is often the case so close to a show. All thoughts jump to offseason and people can come up with some very elaborate set ups.
Reducing total weekly sessions and focusing on the quality of those that you have will be a positive move

Hi mate

Without any disrespect intended, I doubt very much you’d “feel like” training again if you were maximising the sessions you had.

Of course there are ways to balance it all out, the whole game is finding a trade off between stimulus and recovery.

Obviously I don’t know you in any way, but I would wager that part of this is over thinking things as is often the case so close to a show. All thoughts jump to offseason and people can come up with some very elaborate set ups.
Reducing total weekly sessions and focusing on the quality of those that you have will be a positive move

Training twice a day is just something that’s been embedded in me from a young age. I’ve always played competitive sports where it was more or less required and for 6 years I was able to train 6 days a week twice a day as a professional fighter however the sessions weren’t obviously all weight lifting and admittedly I’ve accumulated quite a few injuries in that time as well.

I definitely don’t want to have in fixed days apart of my program that’s twice a day set up but my days actually aren’t that physically demanding as I work in a office job and I just find weight lifting to be a good outlet as I guess I go a little stir crazy working in a office all day.

I think @craig has actually hit the nail on the head as it’s more towards the addiction of being at the gym with I guess my real concern being more based around would I be hindering progress with the 2nd session as opposed to making progress which I’m sure sounds odd but I just enjoy working out. [/quote]

That doesn’t sound odd at all mate. I totally get it.

Like I said, there’s definitely ways to do it if it’s your preference

[Rich Ellis]

Hi mate

Without any disrespect intended, I doubt very much you’d “feel like” training again if you were maximising the sessions you had.

Of course there are ways to balance it all out, the whole game is finding a trade off between stimulus and recovery.

Obviously I don’t know you in any way, but I would wager that part of this is over thinking things as is often the case so close to a show. All thoughts jump to offseason and people can come up with some very elaborate set ups.

Reducing total weekly sessions and focusing on the quality of those that you have will be a positive move

[Rich Ellis]

Hi mate

Very much depends on your mechanics/mobility. Some of the partial range movements can be an excellent option should you not have the ability to operate over a full range

[Rich Ellis]

Leg day today following Jord’s lead.

I’m still gathering where my recovery capabilities lie, so I started with a straight set and then a rest pause set for each of the following

Leg ext
Hack
45 deg Leg Press
Prone Leg Curl

I’ll add volume to these over the weeks to see where I can go

[Rich Ellis]

Hi mate

Just be careful not to be putting too much stress through that too early.

If you want to Powerlift, a strapless deadlift is necessary, so a mixed grip is an option. So too though is a hook grip if you can master that?

You know where you messed up. It happens. Just keep that arm straight !!

[Rich Ellis]

Tricep has healed at some rate!

I’m resting it today and tomorrow, then will pick up in full again as of Sunday starting with legs

Been a massively full on two weeks with a big refurb of the gym floor with the global leaders in performance flooring.

Ace project, proud of the guys, looking forward to lifting on it!!

[Rich Ellis]

Very much a bitty bobby session today. Shocked at how fast my tricep has healed up, but not gone in balls deep on anything for precautions sake.

I did a little chest press to test the water, all good but aware of it as the load increased.

Moved on to some lateral raises, a few curl movements and a pushdown.

Confident it will be ready to go next week so clearly not as bad as I first feared