[Rich Ellis]

Yes, it definitely did!

Thanks Rich ????

????????

Have a good day bud

[Rich Ellis]

Thanks mate

Maybe I could shoot you a pm and show you my training split on paper and see what you think?

Sorry mate I didn’t get a notification

Of course 🙂

[Rich Ellis]

I downloaded it. Pretty standard Meadows legs/push/pull layout. 3 compulsory ‘heavy’ days, then up to 3 optional ‘pump’ days. The heavy days are kinda progressive overload, in that he picks a couple of exercises you run with for 4 weeks at a time, but it’s not as simple as adding weight. Sometimes its add reps, sometimes add a drop etc. It looks like low volume til you read the details about feeder sets and drops etc, Standard JM exercise selections too tbf.

Thank you mate 🙂

[Rich Ellis]

Today’s session was the start of rotation 3.

Straight sets for biceps

Hammer curls
Barbell curls

Cluster sets for back

Narrow mag grip pulldown
Mid-back chest supported row

This is the easiest of my sessions. By which I mean, the movements just aren’t as holistically taxing as the other sessions

Looking forward to a good push session tomorrow

[Rich Ellis]

Hi Rich!

How do you usually go about deloads?

do you prefer taking days off or do you do deload session?

Thanks ????

Hi mate,

I would typically do similar to Jordan. A de-load with volume cut rather than intensity

That said, if I’m feeling a bit smashed, I might take an extra day off to recover.

There’s no science to that method, very much just that I’ve trained for many years and I have a good grasp of when an extra day will be enough

Hope that helps

[Rich Ellis]

Awesome Riche!

Do you include some kind of “DC” stretch?

Hi mate

I actually don’t as yet. On my push days I do a lot of hanging from a pull-up bar. Sets of 1-2mins

As you may know, hanging is excellent for shoulder health, so I do this between each set of presses

Back to the question though…. something to explore for sure!

[Rich Ellis]

Clearly it’s not really aligned with any of the principles that the majority of us in the TBJP community train by, but a point of interest.

For people that are doing this, I think would gain a lot more success by starting low and using the increase in volume as a progression tool

I’m a big fan of the idea of a Minimal Adaptive Volume, working up towards a Maximal Recoverable Volume.

Whilst I much prefer the HIT approach, I would keep the above in mind if I was going to attempt something like this (which I wouldn’t… ????)

[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!