[Rich Ellis]

Legs today gang and strength was in a good place so I’m a happy meathead this evening

SL Ham Curl
45 deg. Leg Press
Linear Leg Press
Walking Lunges
GHR

[Rich Ellis]

DB RDL will allow you to manipulate the line of pull

Joe makes a good point though, they’re not very practical if you’re strong

[Rich Ellis]

Putting tension on the bar to make a smooth pull us a good call

Retracting your shoulder blades though will put you at a mechanical disadvantage.

Push them “down”, yes, but pull them back, no.

[Rich Ellis]

If you’re able to progress, great!

As Jamie said, at some point, one day, you’ll get to a point where you struggle, but there’s no need to rush. If you can tolerate a surplus that allows you to progress, it’s a good place to be!

[Rich Ellis]

Rest day today gang. Got a leg session tomorrow to be ready for!!

[Rich Ellis]

I had a press session today. It’s not how I like to train, but taking my shoulders to failure just isn’t helping them out!

Machine press
Dip machine
Close grip decline press
Shallow incline DB press

3 Sets Of 8 on each, no fail points as yet

[Rich Ellis]

Think Clare has given the textbook answer

[Rich Ellis]

If you’re spread out enough I’m
Inclined to agree with James

Pick two, go after them, milk every ounce of progress out of them, then deload and start again with new movements

[Rich Ellis]

Just to note, your accessory work should reflect your performance needs, not necessarily what others do or what you’ve been doing for hypertrophy

It’s an incredibly simple process

Lift

Identify weak links

Appropriately select and implement accessory work/strategy to strengthen weakness

Lift

Identify new weak links

Etc etc….

[Rich Ellis]

Rest day today folks

Things are being moved around abit this week so in for a change

[Rich Ellis]

Yep, with Oscar here

Cables are an easy way to isolate, and compounds can contributecwith stance selection

[Rich Ellis]

Today was delts and tris

Cuff laterals
Smith press

Rope overhead ext
Pushdown
Kennellys

[Rich Ellis]

if intensity is super high even 3 exercises could be enough… I’ve had sessions with as little as 4 to 5 working sets that have broken me and left me feeling brilliant. definately stimulating some growth
just give everything to the sets that you do perform and you are good .. easy and sounds so simple!

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Agreed, but you are not a good measure for others mate. You are one of the strongest guys in the country, the amount of damage you can create, both muscularly and neurally, is not replicable by most

In short, most will need more volume than you to create the same stimulus

[Rich Ellis]

I like Hilly’s

As Clare said, rearrange so you are carb high before bed, but on waking have that isolate and “fast” carb shake

[Rich Ellis]

Loaded back and meta chest today

Upper back chest supp row
Overhand corner bar row
Swiss bar dead stop row

X-over

I’ve not got a hip hinge in at the moment. Toying with the idea, I’m just looking where it best fits