[Rich Ellis]

Yep, what Clare said

[Rich Ellis]

Good leg session today, really went after it

Prone Curl

Belt squat

45deg Leg Press

Banded rear kick

Leg Ext

Toe press

[Rich Ellis]

Good call mate. Swiss bar can be another variation, or dumbbells in a neutral grip

Get it!!

[Rich Ellis]

Rest day today

I have legs tomorrow which I’m really looking forward to.

I’ll post my new split up over the weekend that I’ll be running with

[Rich Ellis]

Hi Sam

Please pick any AAS stuff up with one of the other guys

Thanks mate

[Rich Ellis]

Today I had a push and pull session

Pull – Load

– Stirrup Pulldown
– Barbell Row
– corner bar row

Push – Rep

– Cross over
– Guillotine mach press

[Rich Ellis]

Agree with Ryan, I think Yamamoto have it locked down at the moment

That said, the Supp Needs iso is also excellent

[Rich Ellis]

An adductor machine will obviously help you target them directly. Wider stances on pressing movements/squat will also engage them more

[Rich Ellis]

Back from Sweden and ironing out my last few acclimation sessions before I go at it

Pretty much decided on split and movements, but a couple more sessions just to be sure

[Rich Ellis]

So this month has been the biggest sh*t storm my training had ever been.

This week though has got me back in the swing, with the highlight being my start of the week session with Haider that really set the tone of what all my sessions need to be like

I now have a 3 day break as I’m off to Sweden with work, but I then have a good sustained run.

Next week will be my final acclimation sessions and then it’s go time

[Rich Ellis]

I’m with Oscar.

[Rich Ellis]

I believe Dr Mike has put a chart together

Of course, there is the normal caveat of “it depends”

[Rich Ellis]

Rest day today, going into arms and delts tomorrow

[Rich Ellis]

SSB squats have their merits, but I personally think are a little more risky for lower back.

The hand placement on the bar makes it hard to create any passive upper back tension, so if you’re not “on it” for every moment of every set, it can go wrong.

The bar also sits very high on your neck, which turns your back into a long lever, which means the musculature of your lower back has a lot of work to do to keep things tidy

[Rich Ellis]

Hi mate

It’s not “wrong”, but the conventional way…. or more, the way most of us do it, is to have a loading set of 5-8 reps, the a back off or “down” set of 12-15 reps.

Just to pick up, obviously depends how new you are to this, but watch some of the videos of Jord, Corinne, Kuba, James….. compare your “struggle” to the place they go and reflect honestly on how hard you go

Hope that helps mate