[oscar Young]

Pull session this afternoon.. not much to shout off the rooftops but we are back in and slowly building back to where we used to be .. stacking evidence for now ..

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[oscar Young]

This looks solid my friend… when it comes to pressing work , if I have 3 presses , my preference is to have an incline press variation, a flat press variation and a dip or tricep compound variation. That way I am challenging the whole pec as opposed to only biasing one division

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[oscar Young]

On presses I prefer 50:50 first set & 70:30 back off set.
On flys I prefer setting 5 then setting 1 in the back off

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[oscar Young]

Keep Volume same , run U/L/R/U/L/R/R . My main reason for not bumping up volume is those weekends are going to be hectic and you won’t get much sleep with a new baby . So keep everything as to start and make adjustments to volume only when you can meet the recovery demands

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[oscar Young]

How about doing a full body on a Monday and a Saturday , then an upper session say on a Wednesday? That would allow you to train your legs twice with low volume , high intensity and be able to meet recovery demands as you are only running x 2 a week . Start very low with volume and adjust as you go based on recovery

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[oscar Young]

A good day today ..we hit upper …my strength is so low as the last 6 weeks been stop and start but we count positives and move forward. What’s ahead is what matters ..

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[oscar Young]

Yes you can ..it has a higher frequency which means your returns will be decent . Personally I’d keep it 15-20 reps so it’s very varied , but if you want to reduce that’s your preference.

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[oscar Young]

Hello team ,
First day back in work ..we had a prime kit delivery 🚚.. 17 pieces of kit to unload and fit in the gym floor .
We managed to unload in about 25 minutes but boy was it tiring ..then had legs this afternoon, so completely written off 🙈.
Off to bed I go and looking forward to rest day tomorrow

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[oscar Young]

That’s how it’s meant to be done , without eccentrics as you are targeting the erectors . If you were targeting hams then eccentrics would be helpful and even then I’d recommend an RDL instead of SLDL .

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[oscar Young]

Hello team ,
My stay here it has not been good .. a bit eventful at times but not much to report on the whole .
I am grateful for it as there’s a pace of life and a perspective that people have here that will make you slow down a bit and look at life in different perspectives. The people here are so grateful with very little and that’s also a firm reminder to keep practicing gratitude as If you have forgotten the language of gratitude then you’ll never be on speaking terms with happiness.

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[oscar Young]

Well you just transition and train full body every other day . The volume would have to come down in the sessions as the frequency goes up . I’d watch few clips on the education session about putting a session together. Once you’ve done that , have a go at putting a plan together then if you need more help. Post the training plan on here and we will be able to help

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[oscar Young]

Hi CJ

So with the exercises your physio has recommended and you are noticing a good difference, I would leave these in on both of your workouts. The key is to be able to train pain free and with good execution, which is sounds like you have. What you could do is work on different rep ranges for those two exercises so you have some variety.

For upper back t bar rows are fine. Personally instead of a wide grip cable rows I would opt for a chest supported row to bias your upper back

What are your options for upper chest in your gym?

Hey Marc,

My physio told me to do scapula push-ups and side external rotations. He also mentioned that for back exercises I should go unilateral, first set my scapula, and then pull – and that’s been helping a lot. So for upper back, instead of wide grip rows I’ll just stick with chest-supported rows.

Unfortunately, there isn’t a machine for upper chest here. I tried doing low-to-high cable flys, but honestly I can’t really feel my upper chest the way I do with incline bench press. That’s why I thought you might have a good suggestion for me.

And lastly – do you think the upper body programs look solid and make sense overall?[/quote]
I’d start with a high incline press variation instead of 30 degree incline to bias clavicles (upper chest) . You can do the exercises that feel good for upper back inn both rotations .. that’s fine .. you can vary the reps if you want .

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[oscar Young]

Overhead tricep extension
Skull crushers
Close grip bench
Tricep dips

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[oscar Young]

Hello team ,
Didn’t update this section yesterday as I was travelling out to Africa . Spent today here and went for a boat ride on the lake . Looking to use the next few days to try relax before I get back next week .

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[oscar Young]

One of the reason you’ve stalled that I can see straight away is your volume is super high for the frequency you are training at . I’d drop the volume just a touch to start with . Secondly I’d run two different rotations A and B to ensure a longer progressive runway . I’d also vary my rep ranges a bit more as opposed to doing everything on the 6-8 rep range

I’d run something like :

Upper:
•incline press variation X 2
• flat chest press variation x 1-2
• tricep compound x 1
•Transverse row 2
•pec dec x 2
•Lateral raise 2 sets
• Seated tricep pushdown (cable) 2 sets
•Over head extension 2 sets

Lower:
•preacher curl x 4
• Hamstring curl (laying or seated) 2 sets 6-8 reps
•Leg extension 2 sets 6-8 reps
• Hack squat or hip press, 2 sets 6-8 reps
•leg press x 1
• Leg extension 2 sets 6-8 reps
•Standing calf raises 2 sets 8-10 reps
• Ab machine 1 set 8-12 reps

Then I’d pick the similar movements but different machines for rotation B

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