[oscar Young]

Ok thanks, also, should I have 2 rotations for each session or is 1 fine?

Not one of the experts on the app, but if you’re running the split Oscar wrote above, then one rotation is good. With two different variations of each session, you’d be writing new numbers in your log every two weeks, which isn’t inherently bad but it makes more sense to get really good at a few select movements while doing them once a week instead of once every two weeks. [/quote]
I would also agree with AlNaser sentiments above 👆🏿. One rotation will be enough to rinse till there’s nothing left..:)

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[oscar Young]

Hey guys so Quads this afternoon… so I’m still in recovery mode trying to get the body back to a sweet spot before we push things forward.

Volume still on the lower end too . During this period I am trying to mess about with a few options based on my needs going into next year . One of the the options is to tag a bit of hamstrings in today’s session. That way I can sort of increase the volume and frequency across the week . So just a set of a seated curl for now .. see how I feel tomorrow.

Very much needed rest day tomorrow but very busy in work . So early bed as per 🙂

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[oscar Young]

To get the most out of these set up from a progressive standpoint and to be able to meet recovery demands ..
Sunday -Push
Monday -Pull
Tuesday-Off
Wednesday-Legs
Thursday-Off
Friday -Density
Saturday-Off

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[oscar Young]

Awesome pull session with kuba and Megan up at ultra flex this afternoon.
Great to see both of them and train together. Volume still at baseline for me. So one set of everything still .

Now for some sushi 🍱 to have a proper sit down and catch up before they both head out to vegas on Tuesday.

My relationships are so important to me and my sanity somewhat depends on them . So watering these and investing in them is so important to me . 🙂

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[oscar Young]

I don’t think you did anything wrong . It probably affected you as you won’t do that to anyone else . It’s just the polite person you are.

A thought I have in my head daily before I leave the house , prepare to meet people who are going to behave differently to what you expect, or think is polite , courteous etc . They will behave this way for different reasons which I don’t have time to unpack .

So like in this situation,even though you were there first , next time , simply turn around and deadlift facing the other way maybe . That way their energy doesn’t affect your session at all .

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[oscar Young]

Check in this morning…weight held at 99.5kg ..body comp in a good place. Every day I seem to feel fresher which is a good sign. Shows fatigue is dropping nicely.

Push session was a success this afternoon. Volume still at rock bottom tho . Everything felt decent.

Pull tomorrow with kuba & meg . Looking forward to it 🙂

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[oscar Young]

Pull Push Rest Legs Rest

How are you getting on? Everything ok?[/quote]

Hi Oscar,

I can immediately tell that this split is better suited for me. I was previously using a plan I bought that had me doing way too much volume, especially for legs and before I changed the plan my log book numbers would barely change week on week. I am also really liking the variety that the plan has added which allowed me to actually think about different aspects of training I was not paying attention to before when I was blindly following a plan.

[/quote]
This is music to my ears Emmet .. I am excited to see how you progress…:)

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[oscar Young]

Pull Push Rest Legs Rest

How are you getting on? Everything ok?

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[oscar Young]

Rest day today , feeling better again …full day of work & early bed tonight .
Big push session tomorrow 🙂

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[oscar Young]

Hello guys ,

Feel much better today . A good idea to take an extra rest day to be fair as I feel it’s paying off. See what tomorrow brings as it’s actually a day off training.

Then the weekend awaits .. 🙂

Saturday – push
Sunday – pull with kuba /Meg

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[oscar Young]

Hello guys ,

Feel much better today . A good idea to take an extra rest day to be fair as I feel it’s paying off. See what tomorrow brings as it’s actually a day off training.
Then the weekend awaits .. 🙂

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[oscar Young]

Hello Emmet , out of curiosity, what’s your training split ?

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[oscar Young]

Hello team,
Very good day today . Still fighting this gah damn cold but it’s not growing so that’s ok . I trained delts and tris this afternoon and that was fun . Volume is still rock bottom, so it wasn’t as taxing .
Meal out with some of the boys tonight to catch up . Really enjoyed my time. Relationships are everything to me .. and watering them is vital .. 🙂
Will take an extra rest day tomorrow… and because Friday is rest day too, let’s see if I can fully shake off this cold by weekend. 🙂

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[oscar Young]

Hey bud, if you love the sport and live competing then keep doing this for the love and build the physique you wish to build.

Looking at your shots definitely more posterior and more legs but also more top line and shoulder width. I believe Oscar has it but if recovery allows you could try 5 days

Push(delt focus)

Legs

Pull (no hip hinge more Lat focused)

Rest

Push (chest focus)

Density (hip hinge, upper back, lat, ham curl, leg press, quad/glute isolation

Rest

Escalate volume as required and schedule deloads where needed to stay on top of recovery

Thank you for your answer 🙂

I love the sport and i will try to earn a Pro card. I know i have a lot of weaknesses, but i have the work ethic ! 4-5 training days for the off-season seems to be the best way. Thank you for your detailed response 🙏. My only question now is to start with full body and move later to push pull legs or skip the full body and do the entire off-season on push pull legs density etc ? Thank you everyone for your time 🙂🙏[/quote]
You can do either my man ….. Full body or the split I suggested above . If you have the work ethic & are consistent then it’s just a matter of time . And time is what equalises all of us .. it’s me thing we all need . As soon as you accept that , then it’s head down and work .

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[oscar Young]

Yes that’s correct… as you look to improve for next year , also it may be an idea to explore a different class too. That’s not to sway you from classic .. but just to keep your mind open 🙂

For men’s physique my waist is super wide. Also, for open class i need at least 60 lbs. So my only option is classic or retirement 🥲. What’s your opinion Oscar ?[/quote]
Then let’s get to work to be the best version of ourself in the classic class . Let’s create that X frame 🙂

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