[oscar Young]

Hey Simon , can you translate this in English please 🙏🏿

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[oscar Young]

Hello guys ,
Upper session was a proper go this afternoon. Utilised some of the new Atlantis pieces at the gym.

The flat converging press felt very very good . Chest was sooo pumped it was painful. Staggered with 5pps for 10 so will probably need to load with thin 25kg plasters going forward.

Big big session . Very happy with how everything felt . 🙂

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[oscar Young]

I would do
MONDAY : LEGS
TUESDAY: REST
WEDNESDAY: DELT FOCUSED PUSH
THURSDAY:PULL
FRIDAY :REST
SATURDAY: CHEST FOCUSED PUSH
SUNDAY OFF

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[oscar Young]

If I feel safe , I don’t use wraps . If I’m loading heavy and safety is on the line , I use wraps. They are only single ply tho..
I don’t use them as a crutch 🩼, just as a safety precaution.
So don’t feel the pressure to stop using them if you feel unsafe .

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[oscar Young]

Hello team ,
Rest day today ..not much to report if I’m honest. Working and adulting filled me day .
Upper tomorrow..excited:)

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[oscar Young]

Hams/ pull was a go this afternoon. Everything moved very well . I did not pull from the floor as back is still sore from last week . I should not have pulled 5pps … i should have used gradual exposure to get back in . Something I am an advocate of but never take my own advice ..
chest supported rows in place of SLDL earlier . Everything else as the same and very productive.
Session is so taxing as well , so not much else to say as I am struggling keeping my eyes open … lol

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[oscar Young]

Hey Carina,
It’s all dependent on a few factors. Majority here are advanced athletes, mentally very in tune, driven & locked in . They will get the job done with or without a training partner.

A training partner IMO is very beneficial. But like finding a boyfriend/girlfriend with whom you got chemistry and share the same ideals , they are hard to find . But if you find one, hold them tight . Because the one or two reps they give you here and there compound and eventually is what separates you from others on stage .

Mostly if you are training with intensifiers like clusters and drop sets i would say a training partner if you have access to one is very important. If not then just don your best to get the job done .

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[oscar Young]

Awesome morning followed by an awesome session this afternoon on delts and Arms.
Progress across the board and I don’t think I can say a lot more ..

Someone once said, If a man is working towards a pre determined goal and knows where he is going , that man is a success and today was a success:)

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[oscar Young]

Are you planning a Devolume after a 16 week training block ? If so then you’d slash your volume by 50% across the session. Both from Compounds and isolation movements .

Another way to drop fatigue would be to take a few days away from the gym . Maybe 3 days , then when you go back run a Devolume for a full rotation.

After dropping fatigue, you’d slowly titrate your volume back to where you were before .

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[oscar Young]

Good evening, a very good day today… started with a massive delivery 🚚 of machines from Atlantis in Canada.
So quite physical as we unloaded 10 pieces . Realty looking forward to adding a few in my plan .
Worked for the rest of the day… now home and ready for bed . 🙂

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[oscar Young]

Thank you for your comments guys, I really appreciate it!

Yes, I think on my 2nd session I will do my pull exercises first to mix it up.

Also, is it worth keeping the plate loaded movements together on one session, the DB movements together and then the smith machine stuff together?

thanks again!

Nar I’d mix them up with machines or smith ..stuff that offers better stability profiles

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[oscar Young]

I second kuba , I’d chuck both on lower days. And this is from experience programming and RDL for a client a while ago on upper .. way too demanding not only for the rest of the lifts that followed but also from a recovery standpoint.

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[oscar Young]

A good day at the office…I was a bit apprehensive before quad session earlier this afternoon , but I had to dip my toe in and find out where I was .
So I run a devolume session and actually progressed every lift. Happy with that’s decision and how things went.
Tomorrow is a day off training so it’s fallen very well as my legs are already sore… lol

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[oscar Young]

These look absolutely spot on buddy ..go get after it and let us know how you get on 🙂

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[oscar Young]

Hello team,
A good day today, actually left the house and went for a good walk .
Feel much better, much revitalised and not as bad as I did on Friday.
So definitely at this rate , assuming I wake up better than I did this morning, quads are definitely on the card’s tomorrow afternoon.
I shall post on here and let you know how I got on . 🙂

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