[Rich Ellis]

Agreed, he looks insane. Quite the contrast from the 2010 look!!

[Rich Ellis]

Rest day today guys with legs tomorrow.

I’ll be documenting the sessions from tomorrow and any challenges that the new system presents

Let’s see!

[Rich Ellis]

Last session of the first run through today

Rest tomorrow and the the programme starts proper

The first run is always about finding the right start points, from there it’s all in

[Rich Ellis]

Hi guys

So I’ve started a new log with a new training system based around affective (stimulating) rep training.

Essentially the idea is to be as efficient as possible with maximising the number of affective reps without frying yourself.

So the focus is affective rep density increasing over a number of weeks.

I won’t pretend to be an expert or nearly as smart as Mike or many of you on the forum, but it feels to me as though there is a lot of wasted work on the RIR system.

Everyone does though seem to agree that it’s all about the affective/stimulating reps, so if you can increase the density within a week, and make that density progressive, in theory you should illicit a powerful hypertrophic response.

The system is made up of rest pause and modified Loading Rounds.

Rest pauses start with a first fail point of 12, with 0 RIR, in my view it’s light enough not to fry you.

Loaded rounds are done at 5’s, first set 2 RIR, second set 1 RIR, 0 RIR thereafter, as again, you should be fatigued enough not to fry in the same way you would a fresh set of 5. All rest periods are 12 breaths/20secs

Once you reach peak volume, you progress your lifts until you stall, then start again on different movements. If you don’t make it to full volume, then obviously you settle at your MRV.

Week Rep scheme
1 1 x RP (2FP) 1 x LR (2 Part)
2 1 x RP (3FP) 1 x LR (2 Part)
3 1 x RP (3FP) 1 x LR (3 Part)
4 1 x RP (3FP) 1 x LR (4 Part)

* RP 1st FP 12 Reps
* LR 1st Part 2 RIR, 2nd Part 1 RIR, 0 RIR thereafter

Tomorrow will mark the end of the first run through of my sessions. It’s a PPL split, with two variations of each

So there is is….

Discuss?

[Rich Ellis]

Sorry guys, been AWOL.

I’m currently having another play around with things. I don’t seem to be getting it quite right, so making more adjustments

I shall report back with changes (and why) in the next few days

[Rich Ellis]

Top Up session today guys

Seated dB laterals
Behind neck single arm smith press. (Loving this)
Rope ext
Underhand ext
Incline dB curl
Cable curl

[Rich Ellis]

Yesterday I had a pull session. Still not quite finding my perfect group of movements

Went with

Chest supp upper back row
Chest supp under hand row
Stirrup pulldown
Prone singe arm DB row
Underhand pulldown
Ez curls

[Rich Ellis]

Push day

High inc machine
Flat machine
X-over
Cuff lateral

Stirrup Pushdown
Smith JM

[Rich Ellis]

Rest day today guys but just thought I’d note as it’s relevant to my last vid, genuinely very impressed with TrainedByJPNutrition LoveHeart and Supp Needs Blood Pressure & Kidney stack. Since taking these supps my BP has been excellent, even at a heavy bodyweight.

HIGHLY recommend. Shameless plug as it really matters!

[Rich Ellis]

Hi mate

Be really useful to understand intended volume and training frequency before we get stuck in

[Rich Ellis]

Two sessions to update on guys. Both my “top up” sessions

Yesterday was

DB L.Raise
SA Behind Neck Smith

Rope ext
Kennellys

Supine DB Curl
Cable Curl

Today’s session went

SL Ham Curl
Open Bar DL (was testing, wont do again)
Lying hack
SSB Box Squat

[Rich Ellis]

Either PPL but with higher volume, or Upper/Lower/Full

[Rich Ellis]

Just use the variation that works for you mate

[Rich Ellis]

Leg day today gang

Leg ext
Linear banded leg press
45 deg Leg Press
Air belt squat
Prone leg curl

Rest day tomorrow is well timed, suitably beat up after today and yesterday’s pull session.

[Rich Ellis]

Pull day today looked like this

Chest supported upper back row
Chest supported underhand row
Barbell row
Stirrup lat pull
Lying DB SA row

Cable curl – high to forehead
Ez curl