[Rich Ellis]

Hi mate

Echoing Claire and Tim in that it’s a personal preference.

If you are deloading you will need to consider whether you take an intensity drop or a volume drop.

Also a good point from Tim, three on the bounce when you’re progressing every session is quite aggressive. Think about introducing the extra rest days to keep you progressing

[Rich Ellis]

Tricep feels better than it might have today, certainly didn’t in any way impede my leg session.

Still in the other gym due to refurb so was as follows

Leg ext
Hack squat
Leg curl
Pendulum leg press (as inspired by Jordan and Kuba. No convulsions though so must try harder!)

[Rich Ellis]

Yep with the guys on this. It’s highly likely that there are some movements available which don’t aggravate the issue. Do though be honest with yourself about it, don’t be a hero and cause yourself some damage

[Rich Ellis]

Bit of a tricep tear on my down set of decline bench today. Not a happy meathead!

[Rich Ellis]

I would think most of the guys on here will come back with a similar answer mate, along the lines of “train it better”.

Find movements that are appropriate for creating the required stimulus, then apply the JP Principles

[Rich Ellis]

Rest day today guys. Got a big push session tomorrow so hoping the shoulders continue to behave and I can creep the numbers

[Rich Ellis]

Do you have a budget mate?

[Rich Ellis]

Pull day after my training break.

Definitely benefited from it, I was feeling fresh and strong (for me) so happy I made the call.

Bit of a back to basics session as the gym is under refurbishment so limited kit.

Barbell RDL (full reps, plates touching platform)
Bench row
Single arm DB bench row

Incline DB bicep curl

[Rich Ellis]

hey simon

do you specifically need to improve your squat?

if not each leg session will have the same focus in terms of muscular contractions and recruitment so the specific exercise doesn’t matter so much

if you see what I mean?
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This is true, but in true “Trained By JP” (Coached By Corinne ????) style, we’d still want to see the squat progress session to session wouldn’t we?

To that end, I think the answer is quite individual. There’s no way I would have been able to progress a squat with no axial loading every week, so with a rotation, I’d have had to do something like squat, Safety Squat Bar Squat, Box/Band Squat as “like for likes”. Others are able to rotate and improve with no issue.

You’re probably someone that would be able to do that, just because if nothing else, you’re too bloody stubborn to be beaten by an inanimate object ????????

[Rich Ellis]

As the guys have said, there’s a tonne of variables to consider here.

Just be sure that liking the idea of something doesn’t detract from the end goal

There are of course ways to do it, I know Jord has a protocol for 3 day a week leg training that he really rates (I can’t find it) but that doesn’t mean it would be immense for me or for you.

[Rich Ellis]

Hi guys

Sorry for the leave of absence, I’ve been away at FIBO with work and have taken a much needed few days rest from training.

Eaten really well, feel good for the rest, I’m looking forward to getting back in tomorrow

[Rich Ellis]

I feel we are fortunate enough in a large majority of gyms with the kit that’s now available to move away from purely DB and cable work. It still has its place but when loads start to really increase I feel it can be safer to use the machines for certain movements. And when training alone I feel this is even more beneficial.
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http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Tim makes a really good point here. I train by myself, and my session is over if there isn’t someone capable in the gym to help me when I’m doing a DB or a BB press.

[Rich Ellis]

Rest day today for me guys but yesterday was a decent push session.

Shallow inc DB press – up to a top set of 4 (1 in the tank) then a down set which I undersold myself on so ended up with 20 reps

High inc machine press – 2 sets

Cable lateral raise – 2 sets

Cross over tri extensions – 1 x RP, 1 x MR

French press – 1 x 8, 1 x RP

[Rich Ellis]

Agreed with most of above.

The temptation is often to go in on the volume. Whether you like the concepts as they are written or not, there’s probably something useful to take from the general theme of working on a continuum of minimal adaptive volume up to maximal recoverable volume. So literally, the least you need to do to see an adaptive response, up the the maximum you can recover from.

This of course varies from individual to individual, but each of us have our own sliding scale.

You won’t see much employment of volume as a progressive measure amongst the big hitters on here, they are all pretty well tuned to what they can recover from and use progressive overload as a tool to force change.

For those less well versed in exactly what they can tolerate at the top end, there is probably some adaptive benefit to be had from increasing volume over time. You do of course need to be careful not to change too many variables at one, or too suddenly as this will cause chaos with your progression, but intelligently implemented there’s something to be said for the concept, particularly when you’re not quite that top top end and whilst undertaking a new programme.

Just some added commentary given you’ve had feedback about the sessions themselves

[Rich Ellis]

Hi mate

I think one of the common themes you will see from all of the guys is “connection” with the movement.

That comes in the form of movement selection and exercise execution. It’s not about doing the easy stuff, but doing the stuff that’s going to create a stimulus to influence change.