[Rich Ellis]

Legs today guys

Prone curl
Linear leg press
45 deg Leg Press
Smith squat
GHR

This will now be interesting as I don’t have long to recover until my lower back loading session – we shall see!

[Rich Ellis]

My opinion is that it would need to be meticulously programmed

It’s very common in weightlifting, quite common in other strength sports, but these are performance focussed, segmented, and very rarely maximal

[Rich Ellis]

Good pressing session today

Took things a touch further butvwas still sure to stop shy of failure on the free weight movements

Chest press machine
Dip machine (chest)
Decline bench
Shallow incline DB press

Legs tomorrow, then resting Thursday

[Rich Ellis]

There’s a lot of personal preference in de-load

My preference would be to stick with the legs/push/pull, but just do the three sessions in the first week, drop the volume to just the back off set, 2 reps in reserve

The second week I would stay with the 3 sessions per week but move back to the two sets. 2 RIR on the loaded set, 1 RIR on the back off set

Week after, back to full frequency and full flow

If you feel you need a total week off, just do one of the above and then back to full flow

That’s how I’d choose to do it

[Rich Ellis]

On a rest day today guys. Yesterday wiped me a bit so I’m glad it’s fallen here

Pressing tomorrow????????

[Rich Ellis]

What do YOU want to do? What’s the end goal? What look are you chasing, or is Performance more important?

[Rich Ellis]

Today was my lower back loading day

Second week back squatting after a long hiatus – did 3 sets of 5

Return of RDL – again 5’s, but progressives sets and paused

Then attempted barbell rows which was too much so will do these as a dead stop row moving forwards

Rest tomorrow, which will be much needed!

[Rich Ellis]

Hi mate
Pretty much everyone agrees that if you work to positive failure, the last 5 reps of the set are the “stimulating reps”. That can be a set of 5, up to 20-25.
With that, logic tells us that anything under 5 reps is denying us stimulating reps, and as Clare said, it’s more likely to cook your CNS.
That said, going down to 3’s can add value if you are focussing on strength development, although at that point we’d probably be having a discussion around whether you want to be going to failure.
In short, as long as you know why you’re doing what you’re doing, there probably isn’t a wrong way to do it, but understand what your focus of the block is

That’s actually really interesting about the final 5 reps being stimulating reps, I’ve never thought of it like that or even heard it like that. Definitely be making a few tweaks and changes to my next training block – cheers mate!
One last thing, Would you say when going for around 3 reps on a one off basis, you’d avoid going to failure? Or only if it’s on a consistent basis?
[/quote]
Hi mate

Glad that was useful. One of my videos talks about stimulating reps, you might find it interesting

Regarding the 3 rep sets, it really depends what your key objective is and what your training experience with the movement is.

There will be times where there’s merit to it, and times where there is not

I’m sorry to give such a wishy washy answer, but so much depends on a vast number of factors.

If you have factored it in, it can work

[Rich Ellis]

Hi mate

Pretty much everyone agrees that if you work to positive failure, the last 5 reps of the set are the “stimulating reps”. That can be a set of 5, up to 20-25.

With that, logic tells us that anything under 5 reps is denying us stimulating reps, and as Clare said, it’s more likely to cook your CNS.

That said, going down to 3’s can add value if you are focussing on strength development, although at that point we’d probably be having a discussion around whether you want to be going to failure.

In short, as long as you know why you’re doing what you’re doing, there probably isn’t a wrong way to do it, but understand what your focus of the block is

[Rich Ellis]

My other push day today – no chest work, just Delts and tris

Cuff laterals
Smith machine press

Overhead rope Ext
Kennellys

Strength is starting to pick up quickly which is pleasing

Shoulders feel good (relative) at the moment so I’m keen to stick with the current layout

[Rich Ellis]

RIR would denote how far away from failure you finish your set

Typically you would add more sets as you are not going to failure and you would need to compensate by adding more accumulated stimulating reps

It would not be well applied to a 2 work set approach

[Rich Ellis]

And they are VERY muscle fit, they come in small mate!

[Rich Ellis]

Back work with a bit of bi’s tagged on today

No lower back loading

I went…..

Chest supported upper back mach row

Chest supported SA Row (won’t do it again, completed the machine)

Narrow neutral pulldown

Stirrup pulldown

Cable curl

Incline DB curl

Good session but need a substitute for the single arm row.

[Rich Ellis]

rich , I am new in here , what is the RIR and fp in ur log .
what is the example .
thx man

Hi mate

RIR is “reps in reserve”

RP is “Rest Pause”

Shout me if you need any more help bud

[Rich Ellis]

Rested today guys, tomorrow is a back day so I’ll put the rest to good use!