[Rich Ellis]

Used strategically they can add value, but ultimately, they’re a hard set. Every set should be hard in its own way.

If it’s a stimulus you’re looking for, great, factor them in. Just be aware of course of the recovery demand

[Rich Ellis]

Today was a rest day guys, looking forward to some loaded back work tomorrow

[Rich Ellis]

Yep, agreed with the gang, provided you’re not injured, up and at ‘em for the next movement/set.

Go after it again next time, if you don’t hit your number again, consider a change of stimulus

[Rich Ellis]

Leg day today gang

Leg Ext
Standing SL Curl
Leg press
Belt squat
Hack squat

I’m liking smith squats now and will try SSB squats, but stuck with belt squat today so as not to provoke my neck.

It feels all good now, so rest tomorrow and then loaded back on Saturday ????????

[Rich Ellis]

Yep, agreed, get a diagnosis mate

Once you know what you’re dealing with you can implement a recovery strategy

[Rich Ellis]

Had a delts and arms session today. Been struggling with a bit of a strained neck after pressing on Monday with Jay. It’s eased a lot but the session was compromised

Legs tomorrow so looking to go after it

[Rich Ellis]

Agree with the gang but see where you were going.

I light load can still be moved with maximal effort and will typically result in higher velocity.

We want to select a load that leaves us at positive failure within the desired rep range, that will see the last 5 reps – the “stimulating reps” – moving slowly despite maximal bar speed being strived for

[Rich Ellis]

I agree with Joe.

Contact someone that understands the sport and understands how to programme for it

Enjoy it mate

[Rich Ellis]

Rest day today, much needed

[Rich Ellis]

So today was supposed to be a filmed session with Haider. As it happened, he had far more important business and went off in search of his visa so he can do another show

That meant me going solo, which is fine as I spend most of my time training by myself anyway

It was also my first session with Jay, who was just a very cool guy and incredibly easy to get on with which always makes it a bit easier

Session was

Loaded chest

Pec deck
Machine guillotine Press
Machine inc press

Cluster back

Stirrup pull-down
Chest supported machine row

Tough going, but then it should be. I have a couple of rest days now which are much needed as I’m feeling a bit beaten up!

[Rich Ellis]

In this scenario I would have a post workout shake on finishing the session (whey isolate and your favourite fast absorbing carb powder) then by the time you’ve got home, showered and sorted for the next day, you can have a more protein/slower release carb/fat meal last thing

[Rich Ellis]

Things got moved around in the week which meant that today was no longer a rest day but a leg day

Leg ext
Standing leg curl
Leg press
Smith squat

Loaded everything with extra sets on leg press and smith squat hence the reduced number of movements

Filming tomorrow with Haider

[Rich Ellis]

Hi mate

A number of warm up sets and a number if acclimation sets will see you right

The aim being to have you physically and psychologically primed for the work set

As a rule, I would rather have more warm up and acclimation sets with fewer reps.

Don’t rush them. Treat them with respect. Everything is about being in the right place to take your number

[Rich Ellis]

Week one will be a bit if informed guess work, but once you have found the appropriate load for your desired rep range, it’s as with the loaded set – log book and beat it!

[Rich Ellis]

I had a delts and arms session today

Loaded Delts

Machine OHP
Smith OHP (Wasn’t expecting to be able to do this, but felt good so it’s in!)

Arm clusters

DB Curl
Cable curl

Rope Ext
Overhead Ext

Rest tomorrow then filming with Haider on Monday