[Rich Ellis]

Sorry for the short absence guys, been at a wedding in Scotland for a few days. Travelled back this morning and just sinking my PrePare ready for a push session.

I’ll report back later ????????

[Rich Ellis]

In an ideal world I’d have enough movements to have a rotation or two, so you roll two or three sessions, with a like for like structure

[Rich Ellis]

First of my top up days today guys. My shortest and least taxing (in the way of load) session in the rotation.

Seated straight arm DB lateral

Cable wide grip upright row

Two part cable curl

EZ curl (fwd lean)

X-over tri ext

Kennellys

Everything up which is all we can ask for. Bigger one tomorrow with some higher rep sets for legs. Nothing like a bit of mid week self induced misery/satisfaction!

[Rich Ellis]

You would likely find it easier to progress for the 12 weeks if it’s spread over 2 movements than a single mate.

[Rich Ellis]

I don’t know anything about your training history so it’s hard to give absolute guidance. The things though that I would change, are….

More rest days. Try 2 on, 1 off.

Reduce working volume. 1 loaded set, 1 down set. Both to positive failure. You can then look to add intensity techniques later

Drop to this, start your progressions again, hopefully you see a positive result

[Rich Ellis]

Rest day today after legs yesterday.

Winning the battle against a small bout of man flu.

Top up day tomorrow, looking forward to getting it on!!

[Rich Ellis]

Leg day today. Probably the last one I’ll do with a conscience protection of the ham I tweaked

Leg Ext
Linear leg press (quad stance)
45deg Leg Press (first time back in, no issue on the ham)
Air belt squat

Full session back in next time out

[Rich Ellis]

Pull day today after two rest days. Really good session

Upper back mach row
Underhand mach row
Neutral grip Pulldown
Underhand Low pully row
Underhand Pulldown

Preacher curl
Cable curl

[Rich Ellis]

Training seems to be going well hows the ham feeling? Injuries suck i only just recovered from cronic tricep tendonitis to then tear my pec. I guess it’s just a any progress is good progress kinda thing with it coming back to normal.

Exactly that mate. Being patient and not rushing back is a must.

I hope it figures out quickly and completely for you

[Rich Ellis]

Hi mate

Have you experimented with alternative foot placement?

[Rich Ellis]

Back to Push today

Happy with today. Numbers moving well. Looked like this

High incline press
Flat machine press
X-over
Cuff lateral

Rope overhead ext
Underhand Cable ext

[Rich Ellis]

Looks good mate.

[Rich Ellis]

I had my second top Up session today. I’m still protecting the Ham so this was make shift

It went

Leg Ext – 1 x MR, 1 x 20

Air Belt Squat – 1 x 20

Linear leg press (banded) – 1 x 20 (17)

Above knee rack pull – 1 x 6, 1 x 12

The 20’s were hideous. What a twat idea that was ????????

[Rich Ellis]

Rest day today before my heavier top Up session tomorrow.

Food then sleep.

Hope everyone has had a good weekend

[Rich Ellis]

I just think you need to be careful which you are subbing in if it’s for multiple movements.

If this is intended as a blanket change for your programme, I wouldn’t for example, switch in just muscle rounds across the board. You could however do it with rest pause sets, as you still get a good lump of mechanical stress, and perhaps more importantly, a higher dose of stimulating reps.

On an aside, if your gym is limited, you can change a movement significantly by banding it. Get yourself a few sets of bands at different tensions and all of a sudden you’ve doubled your number of machine movements