[oscar Young]

It will always bias mostly your upper pec but it will use the entrieiry of the pec – I lobe a low inc DB or smith press

So would it be a good primary upper chest movement or just stick to 30 degree incline db presses / incline press machines? [/quote]
Hey matey ,
All these depend on a lot of factors . Like steepness of your ribcage whether shallow or thick will change your arm path hence biasing different portions . Either sternal (mid) or clavicle (upper) .

Personally I’d pick one run it and look to get as strong as possible on all rep ranges . Once I’ve run it to the ground I’ll rotate it for the other do the same and so forth .

Don’t overthink these . Just get in the gym and smash your sets with standardised execution getting strong as you possibly can . Take them sets all the way there, recover , repeat 🔁.

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[oscar Young]

I already have a high incline programmed in, I was looking to add a chest iso that’s why I asked. Incline cable fly will do I guess.

Whilst on that cable fly think of setting it up so your arm path is coming ‘up and under the chin’ to align with those fibres .

But the be all and end all is the advice that jordan has given you above 👆🏿. The rest are nuances . 🙂

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[oscar Young]

Day 4

We wrapped up the first practical seminar with quads and hams . There was not much theory this morning per se . And we got the gym floor pretty much after an hour in class .

The workout was solid and my legs are absolutely fried . This evening I went out to watch the Super Bowl & really enjoyed that experience too .

Off to bed I go . Got a rest day tomorrow and I can’t wait to have a lie in 🙂

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[oscar Young]

Just simply holding a load in that bent over position will really tax the erectors. Say I am currently doing a BB row . Just holding that position will already tax my erectors massively.

So just get into the right position in the SLDL and that will place massive emphasis on your erectors . Don’t overthink it, just do it.

As Kiera mentions above if you start taking eccentrics it’ll come at a big cost recovery wise and also limit load exposure.

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[oscar Young]

Day 3 in class ,
We covered a lot on pecs , delts and lats ..very good day.
Trained both morning and afternoon.

I slept slightly better than yesterday as sleep improved. I am in bed now at 9:46 ! It’s important I get good sleep as it’s quads hard

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[oscar Young]

Hello Cam, this is much more of a statement if I’m not wrong . And it seems like you are not wrong either given your current circumstances.

So go on put an upper/ lower split together and post it here if you want us to look at it .

If not then get a plan together, there’s a video here or on Jordan’s you tube about how to approach programming and then get after it matey .

Let us know how you get on. 🙂

Yeah I’m not sure yet how I’d run it and how I’d make it fit my schedule but will begin planning, yeah it was sort of decided that I’d do it but was just posting to see if it made sense to do so also, thanks [/quote]
It makes sense , you’d run it like
Mon: upper
Tue : lower
Wed : off
Thur: upper
Fri: lower
Sat : off
Sun: off

Go on the Jordan’s you tube

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[oscar Young]

Hello Cam, this is much more of a statement if I’m not wrong . And it seems like you are not wrong either given your current circumstances.
So go on put an upper/ lower split together and post it here if you want us to look at it .
If not then get a plan together, there’s a video here or on Jordan’s you tube about how to approach programming and then get after it matey .
Let us know how you get on. 🙂

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[oscar Young]

Day 2 in class .
Another cracking day . Focus very much on glutes and prerequisites to getting the lost out of them .

It’s 20:41 and like last night still jetlaged as I was up at 4:00am and couldn’t go back to sleep . I’ve bought some melatonin which I plan to combine with halcyon and hopefully I’ll sleep through .

It was a good day . 😊

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[oscar Young]

Hello fabrice ,
We can’t choose one . They (and other things) have to all co exist in the same setting . For example doing perfect reps with little effort or little intensity or volume might just about be safe but not stimulatory.

I think progress comes from a mixture of 1)exercise selection
2)Execution or technique
3)Effort or intensity and proximity to failure
4)How frequently you are repeating the above
5)And your ability to recover .

So for you I would break the above list down and focus on having execution and effort or and intensity co exist in the same setting first . Get that nailed fabrice and your physique will move forward. 🙂

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[oscar Young]

Day 1 in class and it was a cracking day . We covered prerequisites of arm training in the a.m and did a workout later in the afternoon.

It’s 8:55pm and I am absolutely shattered as jet lag has kicked my arse big time. But we move .

Feeling grateful 🥹

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[oscar Young]

Personally I would replace the rack pulls with something else as the fatigue to stimulus ratio is not worth it. I’d do
Cable unilateral pull-down
Chest supported row machine
Medium grip rows
Wide grip lat pull down
Shrugs
Rear delts
Abs

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[oscar Young]

Like Kam suggests I’d have dumbbell neutral press

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[oscar Young]

Helllooo team,

1:50am London time , 18:50 in Denver Been up since 5:00am .Just sat in taxi 🚖, it’s another 45 minutes. By the time I get to bed it’ll be like 4:00am England time .. 🙈 almost 2 days awake .I might sound a bit delirious. 😂 .

Altitude is high here , the warning is to drink loads of water. Soon as I get in , shower and bed . Will update you on how tomorrow goes 😊

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[oscar Young]

Rest day today fam … not much to report other than work and pack as I’m off to Colorado tomorrow.
Off to attend back to back seminars with coach kaseem and the guys at N1 education. Absolutely stoked up for it and what the next twelve days bring .. 🙂

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[oscar Young]

Rest day yesterday, not much to report to be honest .

Check in this morning sent to Jordan . We are just under 106kg. Visuals are looking decent and jordan has been happy so far as I’m checking in twice a week .

This afternoon we had upper and it was a smashing session. We managed to hit pb’s across the session, and even took 7pps on the Atlantis incline chest press . Very happy with that . 🙂

Tomorrow is a rest day … and very welcome 🤗

That’s strong bro I need to come and test that Atlantis press out with you bro [/quote]
Thank you bro … you are very welcome as you already know 🙂

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