[Rich Ellis]

For me that’s a freak accident mate. Probably not something you’ll do again (trying to readjust your foot position under load), so the chances of a repeat accident are slim

There’s always a risk when you lift heavy weights, but you can minimise that risk by making good decisions

In short, there doesn’t need to be a repeat incident, so just follow steps to ensure that it doesn’t

[Rich Ellis]

Let me know what needs breaking down further and I’ll try to mate

[Rich Ellis]

Rest day today folks. Legs tomorrow ????????

[Rich Ellis]

Found it! Awesome man , i Will be following this!

So a question,

Do you do your cluster like this if i understand right.

5 reps (2RIR) rest 20 sec* 5 reps (1rir) rest 20 sec* then also adjust the weight to one you can do 12 reps with and fail and then do your rest-pauses?

Not quite mate. I do my rest pause set first

So, with a load that doesn’t change, max effort failing at around 12 reps. Rest 20secs. Max effort again.

There are currently only 2 fail points for the rest pause set. This will get extended to 3.

Then, once the RP set is done, it’s onto the loaded round. 5 reps (2 RIR) 20 sec rest 5 reps (1 RIR)

Again, only 2 parts to this at the moment. It will extend to three, and then four. The final two clusters will be working to 0 RIR.

On the loaded round, the external load WILL change from cluster to cluster

Is that helpful?

[Rich Ellis]

Let’s leave what’s best for competition aside and just be astounded at the amount of tissue one man can carry. IMMENSE

[Rich Ellis]

What everyone else said

[Rich Ellis]

Depends on the movement but I’d say that’s an unusually large drop off after a long rest like 45s

I’d expect to see something like 12/6/3 off 20-25 seconds

That said, it doesn’t matter all that much. You fail when you fail.

[Rich Ellis]

Push today guys.

Same rep format, exercise selection was

Seated DB Lraise
Single arm smith BNP
Incline smith press (will need to switch this out)
Dip machine
Smith JM Press
Stirrup Pushdown

Other than the incline press, it was a good session. As the weight has gone up it’s just spanking my shoulders too much so I’ll need to get creative

[Rich Ellis]

Do you do rest pause and loaded round on each exercise mate?

That’s right mate

I’ve started low on the fail points though.

So each movement gets a two part rest pause set (eg 12 reps, 20sec rest, 8 reps) these are done with 0 reps in reserve.

Following that I do a two part loaded round. The first part has two reps in reserve, the second part has one rep in reserve. For example, 5 reps with a weight I can do 7 with, 20sec rest, 5 reps with a weight I could have done 6 with. The reason for the reps in reserve on these is that maxing on a set of 5 will fry you and be counter productive for the rest of the set.

What will happen from here is that I will add clusters as a progressive tool.

Next step will be to add a third fail point to the rest pause set. No change to the loaded round

Following that, an additional cluster to the loaded round will be added, this one will be done with 0 reps in reserve, enough work will have been done in the first two clusters to require a drop in external load. The final addition will be a fourth fail point on the loaded round, again, 0 reps in reserve.

From this point any progression will be solely down to load increments.

If I don’t manage to get to the full volume, I’ve obviously hit my MRV and so will work there until deload

Does that make sense mate?

[Rich Ellis]

Today I did some filming for @jordanpeters – we did some content on Cluster Sets, Stimulating Reps, and how why the two can be an effective combination in a hypertrophy context. Then did a pull session which we filmed as well. Session went like this

Cable rear delt
Smith shrug
Stirrup Pulldown
Overhand Pulldown
Neutral Grip Pulldown
Seated DB curl
Barbell Curl

The other of my pull sessions has horizontal lat movements, this one is all verticals

Rep structure for everything was….

1 x 2 part rest pause set (+ve failure)

1 x 2 part loaded round (1st part 2 RIR, 2nd part 1 RIR)

This is my baseline volume, clusters will be added week on week until MRV is reached

[Rich Ellis]

Looks interesting mate! Excited to follow!!

Thanks mate, hopefully it will be!

[Rich Ellis]

Much more similar to a DB RDL in that you can keep the load more central. Good choice as a variation in my view

[Rich Ellis]

Filming one of my pull sessions with Rebecca this morning as well as a few more bits of video content for the site, one heavily linked to this new programme

[Rich Ellis]

For me, I think a diagnosis is important so you know what you are dealing with. Once you know that, you have a good opportunity to put together a recovery strategy

I would urge you to see someone specialising in athletic populations. The demands and expectations are very different.

In parallel, as he been said above, I’d very much be working on movements that don’t cause you pain. Don’t be a hero and push through something that hurts, but if you have variations that genuinely don’t offer any discomfort, do them, there’s always areas to improve!

[Rich Ellis]

First session of the new programme having gone through the “run through” as a start point

Today was “Legs 1” and looked like this

Standing calf raise
Leg extensions
Hack squat
Banded Leg Press
RDL (using belt squat)
Standing leg curl

There was a 2 part rest pause set (first fail point aimed at 12) then a 2 part loaded set. First part leaves 2 RIR, finish at 5 reps. 2nd fail point, 1 RIR, again, aim to finish on 5, so load manipulation required

The idea will be next time round to add a fail point to the RP set.