[Rich Ellis]

What’s the set up mate? Be interested to see

[Rich Ellis]

Excellent leg session today rectified my two days off.

I had straight sets on hams and calves

RDL (on Belt Squat station)
GHR

Toe Press

Then clusters, so a 3 part 10% set, and a 3 part rest pause set

Hack Squat
Linear Leg Press

These last two were pure misery, which is fun

[Rich Ellis]

Probably also worth considering what you want out of the movement, and recognising that the way you set up on it will massively skew your development.

For that reason, and I know it sounds very obvious, but choose movements/set ups that complement your goals.

[Rich Ellis]

A rare two days rest for me. Very much needed, I’m looking forward to a strong leg session tomorrow ????????

[Rich Ellis]

Agree with Haider, just track the additional load

On a side note, I hope they’ve adjusted their hack design!

[Rich Ellis]

I’ve always been pretty sceptical of sleeves, but have to say ive been really impressed with the SBD both elbow and knee sleeves

[Rich Ellis]

Rest day today guys do not a whole lot to report. Rest weekend actually… need a couple of days off to get myself rested.

[Rich Ellis]

Push variation 2 today.

Delt Straight Sets
High inc machine press
Cuff L.raise

Chest & Tri Cluaters
Cable x-over

X-over tricep ext
Overhead rope ext

Pressing numbers up, shoulder still attached. Happy happy!

[Rich Ellis]

Sure!

I was thinking in something like that (upper body focused).

Split – Pull/Leg/Push/OFF/Pull(with RDLs)/Push/OFF

Pull A – SS for: 2 back exercises, // 10%+RP for 2 biceps exercises. , side delt and triceps (pump work)
Legs – 2 Thigh exercises (SS), 1 ham isolation and 1 calve (10% +RP)
Push A – SS for: 1 chest, 1 triceps compound and 1 triceps isolation. // 10%+RP for: 1 Delt Compound, 1 Side Delt. Some pump work for bíceps/rear delt.

Pull B – SS for: 1 RDL variation, 2 biceps, 1 calves. // 10%+ RP for: 2 back exercises.

Push B – SS: 1 Front Delt, 1 Side Delt // 10% +RP for: 1 chest, 1 triceps compound, 1 triceps isolation.

or an regular upper lower off

Upper A (Chest/Arms SS , Back/Delts Clusters)

Upper B (Back/Delts SS, Chest/Arms Clusters)
exercise selection probably: 1 front delt, 1 chest, 1 triceps compound and 1 isolation, 1 side delt, 2 back, 1 biceps.

Legs the same as your split.

Be very interested to see how you like it mate!

[Rich Ellis]

this training style looks really fun, will try to adapt my upper/lower like this. Looking foward to see your progress!

Have a great weekend!

Put something together and post it on here for discussion mate. It’s a neat twist on PPL for sure

[Rich Ellis]

Hi mate

It seems a little too generic to blanket everyone with the same training methodology once they hit a certain age.

Is your body relatively well functioning? What’s your training age? What motivates you?

Hi there

I’m 37, training around 14 years. Only recently began doing progressive overload and I’m making good gains but feel beat up all the time and the fear of injury holds me back – fully ruptured a bicep a few years ago doing heavy dead’s.

Maybe my split needs work… I can only manage every 2nd day so I do a full body push then a full body pull. Low volume. Maybe I’m doing too much. Also I’ve not been for a sports massage in years so that will be a major factor.

Thanks for the insight. [/quote]

Hi Patrick

I think you’ve answered a lot of your own queries. You know if you train too frequently you will break down, and actually, if you’re training an anterior/posterior split, then training any more frequently would probably be detrimental to progress.

Be intelligent with your movement selection, be on top of your recovery strategy, be honest with yourself about what’s well placed on the risk/reward continuum.

[Rich Ellis]

Start with your pressing set up mate.

Shoulder blades back and down. Sebastian Oreb uses the cue of “put your shoulder blades in your back pockets”

This won’t fix an underlying weakness, but all too often with DB pressing we see an uneven press, one arm/shoulder deviating from the line.

Nail your set up and see if the problem still exists. If it does, explore interventions to address the weakness, if not, you’re good to go!

Hope that helps

[Rich Ellis]

Push variation 2 today

Straight sets for delts, clusters for pecs and tris.

Have a good day team

[Rich Ellis]

I was legs forever until about 3wks ago and now it’s in my pull session

[Rich Ellis]

Hi mate

It seems a little too generic to blanket everyone with the same training methodology once they hit a certain age.

Is your body relatively well functioning? What’s your training age? What motivates you?