[Rich Williams]

Wednesday – Legs
Banded Single Leg Curl – 1
RYG Bands x30
KB Side Squat – 1
12kgx15
BB Foot Elevated Reverse Lunge – 2
65kgx5 each side / 60kgx8 each side
BB Glute Bridge – 1
110kgx8
DB RDL – 1
36kgx15 30s rest pause x8
Calf Raise – Cluster 3×15-20 20s rest
20kg – 16/16/16
Neck Curl – Cluster 3×15-20 20s rest
10kg – 25/25/21
+11 reps

[Rich Williams]

Tuesday – Push A – 12 sets
BB Push Press – 1
70kgx5
BB High Incline Press – 1
60kgx10
+1 rep
DB Low Incline Unilateral Press – 2
36kgx5es / 30kgx8es
Equal /
BB Close Grip Floor Press – 2
80kgx7 / 70kgx10
+1 rep / +2.5kg -1 rep
DB Banded Side Laterals – 1
7kgx15
DB Mid Incline Banded Fly – 1
16kgx15
Banded Extension – 1
RYG
DB Rear Delt Raise – 1
10kgx15 +5 swings
DB Incline Curl – 1
10kgx15
DB Reverse Curl – 1
8kgx15

[Rich Williams]

Feeling it after today’s workout. Rest day tomorrow will be very welcomed. 180.75lbs on waking today.
Will look to drop approx 1lb a week for the next 6 weeks until the gyms open.
Il take a look at 175lbs and see if we need to tidy up with another 5 off or if we can move into a gaining phase where il look to add 0.5 a week

[Rich Williams]

Sunday – Legs B

Banded Single Leg Curl – 1
BB SLDL – 1
145kgx4
+1 rep

BB Heels Elevated Squat – 2
100kgx3 / 90kgx8 1 sec pause
+5kg -2 reps / +5kg -1 rep

DB Shrug – Cluster 3×10-15 20s rest
36kg – 11/11/11/11
+4 reps

Banded Single Leg Adductor – 2
RYGBB Bands – 2×25 3 sec pause

Barbell Calf Raise – 2
60kg – 15, 15

Neck Extension – Cluster Set 4×15-20 20sr
RYGB Bands x 16/16/16/16
+4 reps

[Rich Williams]

Saturday – Push B
DB Low Incline Unilateral Press – 1
36kgx5 e.s.
+1 rep
BB Floor Press – 2
90kgx6 / 72.5kgx14
+1 rep / +2.5kg +1 rep
DB Single Arm Overhead Press – 1
26kgx7
Weighted Dips – 2
17.5kgx9 / 8.25kgx14
+1.25kg / +1.25kg +2 reps
DB Bench Preacher Curls – 2
16kgx7 / 14kgx11
+1 rep / +1 rep
DB Wrist Curl – 2
16kg – 16 / 16
+1 rep / +1 rep

[Rich Williams]

 

Nice one – thanks. I find with Layne sometimes he makes posts to intentionally be controversial and while it may be correct in the context and study he is referring to (performance) it could will put people off doing it for recovery and injury prevention purposes which would be counter productive and leave many worse off

[Rich Williams]

Thursday – Pull –
BB Shrug – Cluster Set 4×4-6 20s rest
110kg – 6/6/6/6 (24)
+2.5kg +2 reps
BB Helms Row – 2
82.5kgx6 / 70kgx11
+2.5kg -2reps / +2.5kg -1 rep
DB Helms Row – Cluster Set 3×4-8 20s rest
36kg – 8/6/2 (16)
DB Single Arm Lat Row –
Cluster Set 3×8-12 20s rest –
36kg – 10/8/6 (24)
Banded Single Lat Pulldown –
Cluster Set 3×15-20 20s rest –
RYG Bands x 15/15/15 (45)
Plate Pullovers – Cluster Set 3×8-10 20sec r
20kg – 8/6/6
DB Y Raise – 2
7kg – 2×12

[Rich Williams]

Thanks all for the replies. Yes I’m well aware about doing it before impacting training. His post was specifically mentioning it impacting performance when done on off days and away from training even. I think I will still continue my routine post workout as I feel it is benefitting recovery and you all seem to agree this wouldn’t be an issue. Thanks

[Rich Williams]

Wednesday – Legs A – 11
Banded SL Hamstring Curl – 1
RYG Bands x 20
BB RDL – 1
122.5kgx9
+2.5kg
BB Foot Elevated SL Reverse Lunge – 1
62.5kgx6
+2.5kg
Stairs Calf Raise –
Cluster Set – 3×10-15 – 20 seconds rest
20kg – 15/15/15 (45)
Weighted Neck Curl –
Cluster Set – 3×15-20 – 20 seconds rest
10kg – 20/20/20 (60)
EZ Bar Curl – 1
40kgx9
+1 rep
EZ Bar Reverse Curl Partials – 2
20kg – 20 (Top) / 20 (Bottom)

[Rich Williams]

Tuesday – Push A –

DB OH Press (Seated, No back support) – 2
30kgx7 / 26kgx9
+1 rep / -1 rep

BB High Incline Bench Press – 2
65kgx7 / 60kgx9
Equal / Equal

BB Close Grip Floor Press – 2
80kgx6/ 67.5kgx11
Equal / +2.5kg -2 reps

Not much progress this week on this session which could be down to the fact I’m back to training at 6am this week following a week off last week or could be the awkwardness of getting the first 2 exercises into position training at home. Either way I cut the volume short and will change the push sessions slightly to exercises that getting into position doesn’t take so much out of me. Also will review weekly volume and go for more of a baseline the rest of the week and see what that does.

[Rich Williams]

Was actually going to ask a very similar question to this today. Thanks for answering fully. I’ve been taking EAA in one go 2 hour following my pre meal and it works out as 2 hour before my post. Will double the serving now to fully benefit.

[Rich Williams]

Sunday – Legs B
Banded SL Hamstring Curl – 1
RYGB Bands x 20
BB SLDL – 1
145kgx3
+2.5kg
BB FE SL Reverse Lunge – 2
60kgx6es / 50kgx10es
+2.5kg +1 rep / +2.5kg
Banded SL Adductor – 1 3 sec Pause
5 Bands x25
+5 reps
DB Shrug – Cluster Set 4x 20 sec rest
36kg – 10/10/10/10 (40)
+2 reps
Banded Single Leg Extensions 3 sec pause- 1
5 Bands x 15
Stairs Calf Raise – Cluster Set 4 x 20 sec rest
15kg – 15/15/15/15 (60)
+2.5kg
Head Harness Band Neck Extensions – Cluster Set 4 x 20 sec rest
RYGB Bands – 15/15/15/15

[Rich Williams]

Usually 15 mins warm up / mobility. 2 hours weights. 10-15 mins stretching post. I’m low volume and long rest periods before and after the main sets. If you’ve got the time I don’t see any issue with it. Reducing rest I feel can affect getting the most from lifts if you are really pushing yourself

[Rich Williams]

Saturday – Push B – 11 sets
DB Low Incline Unilateral Bench Press – 2
36kgx3es / 30kgx8 es
BB Floor Press – 2
90kgx5 / 70kgx13
Weighted Dips – 2
16.25kgx9 / 7.5kgx12
DB Mid Incline Banded Fly – 1
20kgx12 3 sec pause in stretch
DB Preacher Curl – 2
16kgx6 / 14kgx10
DB Wrist Curl – 2
2×15 – 16kg

[Rich Williams]

Thursday – Pull – 15 sets
BB Shrug – 6-10 +20s RPx2 / Max Hold
107.5kg – 10/6/6(22) / 45 second hold
+2.5kg / +2.5kg
Single Arm Cuffed Band Lat Pulldown – 1
Red Yellow Green Bands – 25
DB Single Arm Lat Row – 1
36kgx18
+1 rep
BB Helms Row – 2
80kgx8 / 67.5kgx12
+5kg -2 reps / +2.5kg
DB Helms Row – 2
36kgx10 / 32kgx12
+1 rep / +1 rep
Plate Pullovers – 1
20kg drop 15kg drop 10kg – 14/8/10
DB Y Raise – 3
3×15 – 6kg
EZ Bar Curl – 1
40kgx8
DB Reverse Forearm Curls – 2
2×20 – 7kg