[Rich Ellis]

Incline barbell press…. you could be very strong in the Delts and triceps?

As for fly movements, concentrate on improving then mate. We know how it goes – improve your lifts with like for like form, have all the bases covered (nutrition, supps, rest etc…) and you’re laying down some tissue

[Rich Ellis]

Good pull day for me today, looked like this

RDL
Prone Row
Underhand Low Pulley
Seated Face Pull (subbing out)

Incline DB curl
EZ curl

Moved back to a conventional grip on RDL after a few weeks experimenting with a snatch grip…. purely a decision based on preference

Seated face pulls will be out. Just irritated my shoulder too much. Jord has saved the day with an exercise suggestion

[Rich Ellis]

Well I think you’ve answered your question about swapping the barbell Row for a rack pull, so that’s that sorted. Pull from below the knee.

I think it depends what the rest of your programming looks like mate, and where you place your rest days

I don’t like to be wishy washy with answers, but often “it depends” will be the starting point.

There will be people that say unequivocally “no”, you shouldn’t do them both in a session. I though think there’s scope to make it work if other areas of programming lend themselves well to it

[Rich Ellis]

Either can work well mate. I assume by “t bar” you don’t mean the chest supported variation. I think if you’re going to use a row, it has to be a heavy free row that will engage the lower back and erectors.

I think most will suggest that you do a DL variation each session, and a chest supported row variation each session. They will be the staples and then you can build the rest around what you have available/what you need to do.

In short, both can work.

[Rich Ellis]

Rest day today after my push session yesterday. I have Pull tomorrow with RDL in and I know it will stress my AC joint, so the extra days rest is prudent.

[Rich Ellis]

That’s super rough! Makes my minor pec tear and tricep tendonitis look like the common cold ahah!

Glad too see you are cracking on regardless, keen for the footage!

Thanks mate, looking forward to getting some done as well 🙂

[Rich Ellis]

Hi mate

Personally I’d have more of a difference in rep ranges when you have two distinct sets. For example, an 8-10 and a 10-12 is not a big shift.

[Rich Ellis]

How does food look atm bud?
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You’ve got about a week before that’s a problem for you to solve ????

[Rich Ellis]

First push session of the new block and really happy with it

Incline DB press x 2
Dips x 2
High Inc machine OHP x2
Cuff Laterals x 2

X-over tri ext 1x RP, 1 x MR
Ez french Press 2 x RP

[Rich Ellis]

I’d still back off as you’re unlikely to get many out of going heavier given that you went in on that first set! Make a note in your log book and the progress will then come next time around as you can go for more load straight out on that first set.
____________________________
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http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

This.

An all out set of RDL will likely near end you, so chances of a productive second set of increasing the weight are slim.

Rectify the loading error next time out.

Must be said though, good job hitting 2 extra reps!

[Rich Ellis]

Depends on a lot of factors that ultimately lead to your capacity to recover

Two on, one off, repeat

Or

Two on, one off, one on, one off, repeat

Or

day on day off

One of those should hook you up ok mate

[Rich Ellis]

Great leg session today. First of the new block, looked like this….

Leg ext 2 x MR
Hack squat 2 x straight set
Split stance leg press 2 x straight set

Prone leg curl 1 x RP, 1 x MR
45 deg. hyper (ham & glute focus) 2 x straight sets

[Rich Ellis]

Thanks for the input guys. There was a reason for it initially as my shoulder doesn’t like back to back upper body sessions but looking back at it now after doing a few of these workouts I’m going to adjust it to PPL.

Leg day was brutal, hadn’t gone heavy in a awhile and I’m going to have to take those rest days either side. As for single leg RDls, they can be done semi heavy with the other hand holding on to something for stability, but I might sub it after I try that workout. And wide leg leg press is just to try bring up ham and glutes as a focus. But happy for any suggestions?

Cheers!

Sound like you’ve got bases covered mate.

Regarding single leg RDL, just be honest with yourself on that movement mate. As soon as you allow yourself something to stabilise on, it’s easy for it to become an assistant in the lift (I’m telling you things you already know, but reminders are handy)

With wide single leg leg press, I just find this an odd movement. Usually anything a good distance outside of your centre line will still have the other leg working as an anchor to keep the hip girdle stable. By all means try the movement, but look out for a lot of pelvic shift.

Aside from those thoughts, go get it mate !!!!

[Rich Ellis]

If you want a flat shoe, as much as it pains me, vibrams are an excellent choice. Just don’t expect anyone to talk to you ????

I get silent treatment once I get my toes out haha
____________________________
Instagram- kuba_cielen | http://www.trainedbyjpclothing.com
[/quote]

You’re the boss in your gym, if they pipe up, membership cancelled ????

[Rich Ellis]

I’m not ashamed @bigbenchriche.. I’ve been wearing Vibrams proudly for years ✋
____________________________
Instagram @ClareBarksPT | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Hahahaha, your response was a key driver for my “funny” comment ????

Definitely an excellent shoe