Rich Ellis
Forum Replies Created
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Brilliant leg session today, very very happy with this session now, no more changes, just focussing on progressing this set of movements every session.
Three meals left for this evening, and a bit of downtime
Training upper at UltraFlex Derby tomorrow which is a bit of a treat.
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I’m not sure I understand question 1.
Have four sessions,
A) Heavy upper (push priority), light lower
B) Heavy lower (hamstring priority), light upper
C) Heavy upper (pull priority), light lower
D) Heavy lower (quad priority), light upper
As for question 2, yes, I’d start with one day on, one day off, repeat.
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Rest day today
Had a very productive day, including a busy evening
Just sat down and woke up 20mins later
Time to peel myself from the screen and get my last meal before it’s bed time
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Hi mate
Why is an injury limiting you to six sets? Can you bring that to life for us a bit?
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Hi Luca,
Firstly, brilliant job getting 50kg off, that’s no easy feat, and shows you can adhere to your task – well done.
Rep ranges can be taken to your preference, just make sure you have comparator points from session to session so you can progress – that’s a core principle.
It’s good that you’re aware of the proximity to failure conversation, but ask yourself really honestly (you’ll know if you’re kidding yourself) whether you work to true concentric failure?
The issue comes when people think they are working hard, but in reality have 3, 4, 5 reps still in the tank. Start adding a rep in reserve to that, and you’re not touching your stimulating reps.
I personally would just go after it all of the way, you’ll learn whether you aren’t recovering and need to make a shift.
On the rotations, it depends what kit you have available to you. Do you have enough good options to have four distinct sessions? If so, brilliant, you’ll probably be able to eke out progress longer. If not, I’d rather see you build two or three really well put together sessions than try to shoehorn in sub-par movements.
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Upper session this evening, a bit modified just to give my shoulders a little respite
Resting tomorrow and then lower on Saturday
Just done all of my meal prep and about to dive into my last meal before bed
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I don’t like the idea of you dropping additional rest days in as and when mate, these should have some thought out to them.
Do you have two variants of each session? So do you have one upper session that is push dominant, and one that is pull dominant?
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Hi mate
I’d take the angst out of this , it sounds like they are the days you have available to train on, so that’s what you’re going to do.
You can toggle volume accordingly, but focus on progression and this will serve you well.
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Rest day today after yesterdays leg session
Just back and sorted food prep for tomorrow, I’m on with my last meal and then it’s sleep time
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Deadlift variations and barbell rows here mate – same as the rest of the team have said
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Hi mate
Agree with the team here, it’s frustrating I know, but have an option to move exercises around, or do something similar.
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Really good leg session tonight. Simple but hard work, not held back by my knees
Worked in higher rep ranges tonight and it definitely went well for me
Resting tomorrow, food prep done, about to have my last meal and then sleep
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Hi mate
How long have you been running the same movements? Unfortunately, we can’t just progress linearly forever, so there will at some point be need to change movements, or re-set with different rep ranges.
Aside from that, everything the gang have said is wholly sensible. Hopefully you’re right back on track before you know it
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Hi mate
I’d put an RDL in your second lower session and then just go after it and progress progress progress
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Rested today, and quite glad of it.
Feeling better and just about ready for bed after one more feed.
Lower session tomorrow which I’m hoping my knees will behave for. Going to have a play with wraps for my leg presses instead of sleeves I think
Supps and meals all sorted and ready for tomorrow