[Rich Ellis]

No this was a recent injury, just a light one thankfully put a bit of an issue benching a few weeks back. Seems all sorted now

I’ve got a lot of training years behind me mate, and whilst I’m not as strong as I have been, am still stronger than the average, so personally feel that an upper lower would not be as good an option for me.

[Rich Ellis]

Tim, I think the OP was working on the assumption that sets can be taken to failure… then what?

So let’s assume that people can engage in the way that Tim describes, they can go to “that” place and kill the set dead.

For me the answer is always “it depends”, there are always many factors, but as a general rule, I think the stronger you get, the more mindful of recovery you need to be.

Effort put in is not in question, but when you’re very strong, it takes more from you than when you are sat in the mid range.

I’ve been weak, I’ve been strong, now I’m somewhere in the middle so I can empathise with all positions.

[Rich Ellis]

My thoughts are that we need not lose perspective here. A 4-6wk mini cut is not the same as burying yourself in a full comp prep.

Mark is right to highlight that a calorie deficit will have an impact on recovery capability, but I wouldn’t expect to see any issues over a 4-6wk period provided your plan is set up intelligently with ample rest periods, and working on the assumption that there won’t be a radical drop in energy intake.

If you get your head in the right place and your rest days strategically placed, I don’t think you’ll have performance issues over the first 4-6 weeks of a diet

[Rich Ellis]

LEG. DAY!!

Really happy with today’s session.

A straight set and a rest pause set for …

Leg extension
Leg press
Belt squat
Standing leg curl
Prone leg curl

[Rich Ellis]

Tough gig mate the mental side of things. People respond so differently, and I totally understand your hesitance.

For me, I think the best approach is to pick stable movements rather than free weight movements. Sure, everyone loves a big bench for their ego, it’s still the glamour lift, but it’s not worth the end of a career before it’s started.

So, choose fixed movements, and take some of the pressure off the pec by not putting it under loaded extreme stretch at the bottom of the movement, and tuck your elbows down slightly rather than flaring them up.

Another area to consider is that we know muscles are most prone to tear when they are fatigued. Thus a low volume, approach, with ample rest between sessions should be a prudent protective measure.

That’s my advice mate. There’s always a risk when any of us walk into the gym, but these tips will help minimise it.

[Rich Ellis]

Push today.

Inc DB Press
Dec Smith Press
High Inc Machine OHP
X-Over
Cuff Laterals
Cable Pushdown
Rope Overhead Ext

This is my favourite push session. Tricep seems good so I’m going after this ????????

[Rich Ellis]

Hey 1 more question , now that u load ur lowerback with RDL on pull days, do u ever load ur lowerback on legs day? Do u focus solely on leg presses etc?

And why dont u barbell squat being a old powerlifter?

No mate my lower back loading he gone now from leg days.

Regarding squats. Two reasons. Firstly it would take me an hour just to squat. Secondly, I’m not going to squat over 400kg so I don’t really see the point (nothing but personal standards, in no way reflective of what anyone else should do)

[Rich Ellis]

Question: as the reps get Lower by the weeks 1-3 like 2×8+ to 2×4+ ,, does the weight increase with rep being lowered? And by week 4 (rotation 1) is it the new working weight to up , dont understanding

Exactly that mate. Each set is a failure set, so by definition you will need a greater load on a 4 rep set than an 8 rep set

See each rep target as a separate challenge.

Let’s do a working example
Bench press

Week 1 – 190×8

Week 2 – 200×6

Week 3 – 210×4

Week 4 192.5×8

Week 5 202.5×6

Week 6 212.5×4

Hope that’s cleared it up mate[/quote]

Thx for ur time for explaining! Nice template! Think i Will borrow it! ????[/quote]

My pleasure mate. Any questions, please ask

[Rich Ellis]

Awesome pull session today. I’m sure you guys have all tried PrePare by now, but it’s the dogs!

RDL
Prone BB Row
SA Prone DB Row
Underhand Low Pulley
Barbell Curl
Supine DB Curl

[Rich Ellis]

Question: as the reps get Lower by the weeks 1-3 like 2×8+ to 2×4+ ,, does the weight increase with rep being lowered? And by week 4 (rotation 1) is it the new working weight to up , dont understanding

Exactly that mate. Each set is a failure set, so by definition you will need a greater load on a 4 rep set than an 8 rep set

See each rep target as a separate challenge.

Let’s do a working example

Bench press

Week 1 – 190×8
Week 2 – 200×6
Week 3 – 210×4

Week 4 192.5×8
Week 5 202.5×6
Week 6 212.5×4

Hope that’s cleared it up mate

[Rich Ellis]

Very helpful Rich, thank you for taking the time..!!

Always mate, have a great weekend!

[Rich Ellis]

Relatively vague description but it’s very common for people to get a bicep tendon impingement which will manifest a pain in the sub-acromial space (around front delt area).

Usually this is exacerbated by people rolling their shoulders forwards at the end of the press, thus closing this space further.

Look to pin your shoulder blades back and down.

If this isn’t enough of a help, see if neutral grip pressing eases the symptoms

[Rich Ellis]

Conventional style deadlifts and RDL can sit in either upper or lower. I’d be more tempted to lean towards upper on a conventional pull, but am not precious either way with an RDL.

[Rich Ellis]

Crayofords is unreal

Kings atmosphere is unrivalled
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[Rich Ellis]

Leg session today guys.

It was good and i worked hard, but I’m a bit lost with them now so have asked Jord to put a couple of leg sessions together for me.

A straight loading set followed by a rest pause down set for each

Standing leg curl
Banded leg press
Banded hack
Leg extension

Toe press