[oscar Young]

The team have nailed it here kbb …a lot of this overthinking you are doing is simply a constraint to working. Do your best work (training hard and accurately ) and have faith it’ll be repaid …

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[oscar Young]

Hey matey,
This looks decent. I like that you are prioritising arms at the start of the session on both upper and lower . Try it run it and come back and tell us how you get on .

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[oscar Young]

Can you please send it to my insta as it is not showing here

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[oscar Young]

Hi Rion! What is your current split and what are your sessions looking like? If we see this, then we can help a little more! Regarding the soreness, if you’re very sore I would always advise against training as it just opens yourself up to injuries etc if things havent fully recovered. We can dive into the recovery side of things when we get your set up! Remember though, to make sure you’re recovering fully its not just volume manipulations that potentially need to be made, but also diet, sleep , recovery practices (stretching , mobility etc) so ensure all these are also in place!

I am currently running a PPLRULR usually atleast one compound lift every session with accessory work after, but on the upper day I mainly focus on my arms(shoulders, and triceps). I usually do around 2-4 sets of hamstrings each leg sessions. I don’t get sore for multiple days on any other muscle group. Also my recovery seems to be on point, I am currently have to plateaus while on my cut.

Thanks for the help[/quote]
If hamstrings aren’t recovering I’d adjust volume a touch & not take any assisted reps at all . Mostly as you are in a deficit you’ll struggle to meet the recovery demands.

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[oscar Young]

Or If not you can share it in my DM on insta matey

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[oscar Young]

Can you please send a video on my IG DM please

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[oscar Young]

PUSH

Bits from a very productive session earlier . Finally managed to squeeze and extra rep on my first set of the prime incline press after 3 sessions getting 6 reps . Progress is a game of patience and sometimes you have to wait it out . If you hang around the barber shop long enough, eventually you’ll get your hair cut … not that I got any 🙄. Most of us will struggle with how to approach or quantify progress from one session to the next . But patience is a prerequisite here

SESSION
Unilateral cable tricep extensions x 4
Prime incline press x 3
Prime lateral raise x 5
Prime pec dec x 3
Prime machine tricep extension x 3

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[oscar Young]

This looks decent my guy … now let’s put it to the test an run it and come back and let us know how you get on .

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[oscar Young]

PULL

A mixed bag this afternoon as sleeps been a bit wank this weekend. As much as Saturday was crao , last nights sleep was decent so I expected the a decent session this afternoon. That was t to be and that fine . We move . Early bed this evening and we push tomorrow morning.

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[oscar Young]

Not much to report , been a rest day . So check ins boxed off, naps and steps had … big week ahead

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[oscar Young]

Rest day yesterday.. not much to report. Some work , steps and had a sauna/ice session which I tend to have every Friday to help legs recover and just to de clutter my brain at the end of the week .

Upper this afternoon at my old stomping ground , flex and tone . We did train there with Jordan when he was briefly in Manchester back in 2019 . Great bodybuilding gym with loads of bespoke kit & loud music . Productive session there . This is my second week there on a Saturday, still trying to find my groove with machines bit today felt smoother than last week

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[oscar Young]

This looks good all circumstances considered . On the A1 I assume the first incline variation is a low incline as you then have a high incline variation on the same workout?
On B2 will you be able to recover from lower back loading of dead’s and rows in time for B2 where you got more lower back loading? Maybe on B2 that dumbbell row could be an incline bench supported dumbbell row & it’d also mean some direct upper back work ?

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[oscar Young]

LEGS

Leggies before …nothing to scream off the top of the roof about, but progress made across the session and in the final analysis that is all that matters.
Every now and then, you’ll get sessions where the stars align and that are explosive and you take big wins, and sometimes you’ll get sessions where progress is made but it’s marginal. It is in these sessions that you need to get used to, as they tend to be the norm.

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[oscar Young]

In terms of programming I’d ensure at least one rotation of your upper sessions you are starting with a pull segment and the other with a push segment so each body part gets to be trained first when hob are fresh .

I’m this plan my preference would be
UPPER
Lat pull down
T bar row
Incline smith
Flat press
Lateral raise
Push down
Abs

LOWER
Biceps
Lying ham Or seated ham
Leg extension
Belt squat
Pendulum or Leg press
Adductor
Calves

Then mirror these movements in the other rotations . Also hope that your last meal is very heavily carb based if you train fasted & have the option of carb powder to sip through the session too

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[oscar Young]

Rest day here , so not much to report. Some work on the gym floor across the day . I had a competitive bodybuilder come in for some in person form check analysis and we had a good session. I do enjoy those sessions massively 😊

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