[Rich Ellis]

I think GHR are a great movement, but it’s much harder to execute perfectly than a prone curl, which I imagine is why people steer clear of them

I tore my hammy VERY badly when I was strong on them. I was set up with two green bands which was a shed load of tension.

Took me ages to get my balls back with them, but an excellent movement if done well

[Rich Ellis]

Rest day today guys with push coming tomorrow

Looking forward to seeing how it pans out

[Rich Ellis]

Ok, today was better, so maybe yesterday was just a bad day? It will still be prudent of me to keep a close eye on recovery, especially as this is designed as my entry point volume

Today was pull (variation 2)

Rope face pull (will need to swap this out for a seated version on the low row as I’ve stacked the regular cables

Trap bar shrug (using the elieko open bar – excellent bit of kit!)

Underhand chest supported row
Chest supported row
Low Pulley row

Cable curl
Ez curl

Following the same rep structure as the rest of the sessions. That won’t deviate

[Rich Ellis]

I just love the beautiful juxtaposition of line 2 and 3 in the message above….eloquent and logical…to simply MIFFED haha ????
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I was not a happy meathead Corinne!! To the point I’ve just noticed me horrific error, “right off” – now I’m p***ed off today as well ????????

[Rich Ellis]

Wasn’t this the DC protocol for calf training?

[Rich Ellis]

Complete right off of a leg session. Very pissed off.

Perhaps underestimated the inflated recovery demand of this style of training despite the precautions taken?

That, or maybe just a crap day. Tomorrow will tell me more

[Rich Ellis]

For me that’s a freak accident mate. Probably not something you’ll do again (trying to readjust your foot position under load), so the chances of a repeat accident are slim

There’s always a risk when you lift heavy weights, but you can minimise that risk by making good decisions

In short, there doesn’t need to be a repeat incident, so just follow steps to ensure that it doesn’t

[Rich Ellis]

Let me know what needs breaking down further and I’ll try to mate

[Rich Ellis]

Rest day today folks. Legs tomorrow ????????

[Rich Ellis]

Found it! Awesome man , i Will be following this!

So a question,

Do you do your cluster like this if i understand right.

5 reps (2RIR) rest 20 sec* 5 reps (1rir) rest 20 sec* then also adjust the weight to one you can do 12 reps with and fail and then do your rest-pauses?

Not quite mate. I do my rest pause set first

So, with a load that doesn’t change, max effort failing at around 12 reps. Rest 20secs. Max effort again.

There are currently only 2 fail points for the rest pause set. This will get extended to 3.

Then, once the RP set is done, it’s onto the loaded round. 5 reps (2 RIR) 20 sec rest 5 reps (1 RIR)

Again, only 2 parts to this at the moment. It will extend to three, and then four. The final two clusters will be working to 0 RIR.

On the loaded round, the external load WILL change from cluster to cluster

Is that helpful?

[Rich Ellis]

Let’s leave what’s best for competition aside and just be astounded at the amount of tissue one man can carry. IMMENSE

[Rich Ellis]

What everyone else said

[Rich Ellis]

Depends on the movement but I’d say that’s an unusually large drop off after a long rest like 45s

I’d expect to see something like 12/6/3 off 20-25 seconds

That said, it doesn’t matter all that much. You fail when you fail.

[Rich Ellis]

Push today guys.

Same rep format, exercise selection was

Seated DB Lraise
Single arm smith BNP
Incline smith press (will need to switch this out)
Dip machine
Smith JM Press
Stirrup Pushdown

Other than the incline press, it was a good session. As the weight has gone up it’s just spanking my shoulders too much so I’ll need to get creative

[Rich Ellis]

Do you do rest pause and loaded round on each exercise mate?

That’s right mate

I’ve started low on the fail points though.

So each movement gets a two part rest pause set (eg 12 reps, 20sec rest, 8 reps) these are done with 0 reps in reserve.

Following that I do a two part loaded round. The first part has two reps in reserve, the second part has one rep in reserve. For example, 5 reps with a weight I can do 7 with, 20sec rest, 5 reps with a weight I could have done 6 with. The reason for the reps in reserve on these is that maxing on a set of 5 will fry you and be counter productive for the rest of the set.

What will happen from here is that I will add clusters as a progressive tool.

Next step will be to add a third fail point to the rest pause set. No change to the loaded round

Following that, an additional cluster to the loaded round will be added, this one will be done with 0 reps in reserve, enough work will have been done in the first two clusters to require a drop in external load. The final addition will be a fourth fail point on the loaded round, again, 0 reps in reserve.

From this point any progression will be solely down to load increments.

If I don’t manage to get to the full volume, I’ve obviously hit my MRV and so will work there until deload

Does that make sense mate?