[Rich Ellis]

Rest day today folks. Last meal now and then head down ready for the week

[Rich Ellis]

Do you have the ability to limit the range of the machines? With the use of stoppers? This way you won’t have the fear of getting pinned in the hole and can work the depth down as your confidence grows

That or maybe start back on these pieces with some higher rep work just so that the loads are not so intimidating

[Rich Ellis]

Just echoing the above.

Probably a good idea to consume adequate CHO in time to optimise next workout

Whilst this doesn’t mean PWO CHO is vital, it would seem a smart place to put them

[Rich Ellis]

Legs it was and after last time our being a total disaster, I was happy with today.

[Rich Ellis]

Sorry, I’m just having a difficult time on understanding this kind of training. I’m gonna write out what I believe I know from your explanation, and you can correct me on the steps please.

So your first set is gonna be a rest pause of 12 reps.

Now when you say 2 failing points do you mean your only allowed to take 2 breaks of 20secs to reach 12 reps?

Or
Do 12 reps, take 20sec break and another 12 reps?

And for the loaded rounds these are sets of 5 reps only with 12 breaths/20sec…. 2 part means 2x this / 3 part means 3x this .

Is the RP set 1 and LR set 2? Or do you RP and right away load the weight and go into LR?

Alberto, hi.

Ok, so the rest pause set you aim for 12 reps. This is your first fail point. You then take a 20 sec break, you don’t adjust the weight, you then do maximum reps again (probably 7-8 reps), that is your second fail point. Both of these efforts are to 0 reps in reserve

You then take a full break. 3mins +. You work to 5 reps with a weight you could do 7 reps with (2 reps in reserve). You then take a 20 second break. You then adjust the weight and work to 5 reps with a weight you could do 6 reps with (1 rep in reserve).

As the weeks progress, provided you have the recovery capacity, you will increase volume – first by adding a third fail point to the rest pause set. Then over the next few weeks adding a third and fourth part to the loaded round.

I hope that helps

[Rich Ellis]

Pull day today and it was a better day but not as smooth as I would have liked.

Will do some consulting with the boss man about whether I’ve been over ambitious with the number of cluster sets and the impact that’s having.

Any thoughts welcome

[Rich Ellis]

Cool! Following, we share the same love for effective reps and time saving methods.

Ah nice! Feedback most welcome mate

[Rich Ellis]

Barbell rows……u obviously do them as I’ve seen them on ur Instagram….but at what point do u them, exercise order wise and would u do them with rdls in same session if possible?

Hi mate, I like bb rows, but don’t do them in this set up

Whether I put them in with RDL would very much depend on the rest of my set up mate

[Rich Ellis]

I’m a blank notebook too – you can then use your own format

[Rich Ellis]

For me you do what you need to do to be in the best state of readiness (physically and psychologically) for your work set

I would always rather do more sets with less reps. With adequate recovery, this is typically a strong strategy

[Rich Ellis]

Push day today. I enjoyed it but I’m still not recovering well.

I’ll push out another week and then I’m away with work where I was going to train but will take a few days off as rest

That should reset me and let me get back to moving some numbers

[Rich Ellis]

I think GHR are a great movement, but it’s much harder to execute perfectly than a prone curl, which I imagine is why people steer clear of them

I tore my hammy VERY badly when I was strong on them. I was set up with two green bands which was a shed load of tension.

Took me ages to get my balls back with them, but an excellent movement if done well

[Rich Ellis]

Rest day today guys with push coming tomorrow

Looking forward to seeing how it pans out

[Rich Ellis]

Ok, today was better, so maybe yesterday was just a bad day? It will still be prudent of me to keep a close eye on recovery, especially as this is designed as my entry point volume

Today was pull (variation 2)

Rope face pull (will need to swap this out for a seated version on the low row as I’ve stacked the regular cables

Trap bar shrug (using the elieko open bar – excellent bit of kit!)

Underhand chest supported row
Chest supported row
Low Pulley row

Cable curl
Ez curl

Following the same rep structure as the rest of the sessions. That won’t deviate

[Rich Ellis]

I just love the beautiful juxtaposition of line 2 and 3 in the message above….eloquent and logical…to simply MIFFED haha ????
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I was not a happy meathead Corinne!! To the point I’ve just noticed me horrific error, “right off” – now I’m p***ed off today as well ????????