[Rich Ellis]

Agree with the gang, not much wrong with that at all mate, great stuff.

To echo the guys, touch deeper (watch knee angle at that point as well as the obvious loss of back integrity) and the closer the bar stays to you the more advantageous

[Rich Ellis]

Loaded delts

Mach ohp
Smith upright row (wide grip)

Cluster arms

Rope Ext
Overhand Pushdown

Cable stirrup Curl
Ez wall curl

[Rich Ellis]

Agree with the gang. It’s all about optimising recovery to meet the stimulus

The boring part of me would suggest not doing anything that would mess your frequency up – but most people would like to enjoy themselves !

[Rich Ellis]

Rest day today after yesterday’s heavy pull work

Tomorrow I will load delts and cluster arms

[Rich Ellis]

Today I went

Loading

Stirrup Pulldown
SA Machine Row
Dead Stop Row

Rep

X-Over
Guillotine Press (on machine)

[Rich Ellis]

Agree with Kevin, don’t change for changes sake

Check out some of the Sebastian Oreb (Australian strength coach) tutorial vids

[Rich Ellis]

Rested again today guys. Heavy back work tomorrow so wanted that extra rest after the leg session

[Rich Ellis]

Yelawolf – Get the Fuck Up
Eminem 50 Cent – Til I Collapse
Kid Rock MGK – Bad Mother Fucker

Bad mofo just popped on my Pandora yesterday, badass song[/quote]
In which case you may also like Kid Rock ft Eminem “Fuck Off”

[Rich Ellis]

Rest day today team – feeling it after legs yesterday

[Rich Ellis]

Yelawolf – Get the Fuck Up

Eminem 50 Cent – Til I Collapse

Kid Rock MGK – Bad Mother Fucker

[Rich Ellis]

Legs today folks

I went

Leg curl – 1 loaded set 1 down set
Leg Ext – 1 3pt rest pause

Hack – 2 loaded sets
Belt squat – 2 loaded sets
Leg press – 1 loaded set 1 down set

Smith squat – 3 feeler sets (new movement)

[Rich Ellis]

I think it’s movement dependant

Heavy compounds, if you go to positive failure (maybe an assisted rep in addition) there is probably little need for an additional set.

That said, if you are new to training you will probably be able to tolerate a repeat set.

Also worth noting, and this isn’t aimed at you as I know very little about you other than what you’ve shared, most people do not take their sets to positive failure. In this instance, tolerating repeat sets is more likely.

Moving on, it is more likely that with isolation movements you have scope to add sets IF necessary.

I would personally always recommend starting with your minimal adaptive volume and working up.

Just my view.

[Rich Ellis]

Today I had delts loaded and arms reppy

Standing smith press (first time I’ve been able to do this)

Smith wide upright row

Preacher curl
Rope curl

Rope Ext
Crossover Ext

Loaded sets were 2 x 6

Rep work went 1 x 3 part 10% set (fp 15 reps) 1 x 2 part rest pause set (1st fp at 12-15reps)

Volume will grow over time. Next addition will be a 3rd fp on rest pause set

[Rich Ellis]

More of a tapered front with buckle, thinking leather this time had just a schiek neoprene one before was really comfortable but didn’t feel it gave as much support as the leather ones

The Rogue Ohio Weightlifting belt is a good one mate.

[Rich Ellis]

Choose a split and let us know where you go with it bud!