Rich Ellis
Forum Replies Created
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Jord has done a good vid on this subject mate
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That’s been two rest days for me guys. Absolutely kicked the crap out of myself at the end of last week having to go three on the bounce and I sure was grateful for the recovery!
Kicking the week off tomorrow with a push session. Numbers to beat which have been flashing into my head so I’m well aware of what needs doing!
Hope everyone has had a good bank holiday.
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My personal preference is that once I’ve engaged the group I’m working I want to stay on them.
My preferred solution would be to alternate which you start with session to session (unless there’s a clear weakness that needs prioritising)
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No let up at the moment, big leg session following yesterday’s pull workout.
All numbers up, but it fucked me, so I’ll expect to sleep well tonight
Leg Ext
Banded hack
45 deg Leg Press
Belt squat
Standing leg curl -
I’m not Jordan but I’ll give my view
Firstly, don’t worry about using DOMS as an indicator of how effective a session has been.
Onto the volume. What you’re doing at the moment is not in line with what you’ll largely see prescribed on here. Don’t count your warm up sets or your feeder/acclimation sets. You’ll see most doing a loading set (can vary but maybe 4-8 reps) and then a back off set, or a “down” set. This will be something like 20% load reduction from the loading set for as many reps as you can achieve with the parameters of your acceptable execution allowance
Typically female lifters can tolerate more volume, so you will often see them prescribed an additional set, but not in all cases by any means.
What do you mean what I’m doing isn’t in line?
So with every set I’ll do a warm up set 8-10 very slow and controlled reps, and then I’ll do a 2nd set for maybe 3-6 reps which varies, and then my work set which will be my PO set but instead of doing a hypertrophy set like waiting 30 seconds or so and dropping the weight to about 60% of my top work set for 8-10 reps I just do a drop set and take that to absolute muscular failure and then call it a day. I go until absolute failure every work and every drop set.
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Ok, well that wasn’t explained in the OP, but it’s still not the typical base structure.
Typically you will do a loading set, followed by a down set. That’s not a drop set, nor is it an added fail point as with the PRS. Instead they are two separate, distinct sets, with full recovery in between.
What you’ve described is an intensity technique, which isn’t “wrong”, but typically would be added once the standard straight set protocol has been exhausted.
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I’m not Jordan but I’ll give my view
Firstly, don’t worry about using DOMS as an indicator of how effective a session has been.
Onto the volume. What you’re doing at the moment is not in line with what you’ll largely see prescribed on here. Don’t count your warm up sets or your feeder/acclimation sets. You’ll see most doing a loading set (can vary but maybe 4-8 reps) and then a back off set, or a “down” set. This will be something like 20% load reduction from the loading set for as many reps as you can achieve with the parameters of your acceptable execution allowance
Typically female lifters can tolerate more volume, so you will often see them prescribed an additional set, but not in all cases by any means.
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It’s possibly because the bar sits so high on your back.
Whatever the “why”, if it messes you up every time you use it, stop using it mate.
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Good pull session today. Tweaked things a bit to get the best movements I can.
Chest supported machine row (overhand)
Snatch Grip RDL
Low Pulley Upper Back Row
Underhand Chest supported Row
SA Chest supported neutral Grip Row
Pulldown Curl
Ez curl -
Good push session today. Last few I’d stalled on my high incline machine press, last time out a dropped a rep. Jord and I decided it was best to reset the rep target and let the reps drop naturally over the weeks as the load demand increases
Session went
Smith press
Machine press
High inc press
Cuff laterals
Push down
Cable overhead extBig pull session tomorrow ????????
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One other consideration, and it just means getting up a bit earlier, but you probably don’t want any axial loading within the first hour or so of waking
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A training partner can be a great addition IF it’s the right person, with the right attitude and adds to your session.
In contrast, a training partner can be a distraction and a hinderance if they aren’t as focussed, aren’t aware of their role, don’t share a like minded approach.
Over the past 15 years or so, I have had less than a handful of training partners that I really wish I still had the chance to train with.
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Rest today which was much needed after a good couple of days raining. Just finishing my last feed and then Bed
Push tomorrow, and that wasn’t as I wanted it last week, so need to up my game
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Rice flour is another one guys. Easy to sink
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Was t sure how legs would go after a heavy pull session yesterday. Got the job done though, numbers up, rest tomorrow
Leg Ext
Hack (band addition)
45 deg Leg Press
Belt squat
Standing leg curl -
If Jord and Corinne are both full, and you don’t opt for one of the team on the site, I know Jord rates Callum.