[oscar Young]

I can’t see the pics, please send in my DM young_4040 . Pull volume is fine as back recovers pretty well bar lower back loading . That being said I’d still start with the lowest dose so :
Vertical row x 2
Upper back x 1-2
Horizontal row x 1

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[oscar Young]

Hello team ,
So a weekend full of flu and I feel a half decent this evening but still sweating loads .. so early night and hope tomorrow will be better

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[oscar Young]

This looks decent if you can recover as you have 3 sleeps before you press again . So you might just get away with it . Personally I prefer to always start with minimal dose , so x 1 set and get the most out of it . Once you you know you can recover then add a second set & that will bring more gains with it..

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[oscar Young]

This looks decent but I did a split similar and personally my preference was to start with 3 sets of a push down/extension variation .. whilst fresh it allowed me to load heavy , be more accurate and warmed my elbows and filled my triceps up ready for the weighted dips that came after .

Thank you Oscar, that’s definitely what I will do. 3 sets of Pushdown at the start, how about Dip volume, 1 set or 2?[/quote]
I would take one dip …one set and perform it as accurately and intensely as if i had a gun to my head ..

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[oscar Young]

You’ve asked this question before angelo and the answer is the same :

Overhead tricep extension

Skull crushers

Close grip bench

Tricep dips

The above target the long head best . In terms of unilateral work , i prefer to start with the weaker arm

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[oscar Young]

This looks decent but I did a split similar and personally my preference was to start with 3 sets of a push down/extension variation .. whilst fresh it allowed me to load heavy , be more accurate and warmed my elbows and filled my triceps up ready for the weighted dips that came after .

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[oscar Young]

Rest day today ..I feel trashed , almost like fluey symptoms..I pray it’s nothing , because at this point I can’t cope with anything else

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[oscar Young]

Honestly, my strength gains are trash compared to how I look. I’m barely adding like 2.5kg a week, sometimes not even a single rep. Like bro, I’m pressing 20kg dumbbells, but on the Smith I’m hitting 70kg for 5–7 reps.

So what is your gut instinct saying ? Which split would you like to move to ? There’s upper lower which would give you more frequency ?

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[oscar Young]

Busy day at work this morning followed by Leg day this afternoon. A very very productive session. Happy with performance.. rest day tomorrow and I’ll take that with both hands 🙌🏿

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[oscar Young]

I can’t see any pics .. can you send them to my DM ? And what do you think your needs are ? Is there any body part that you think is lagging ? That’ll determine the split, the frequency and the volume you do ..

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[oscar Young]

I did push yesterday with Yemi ..one of the classic physique rising stars and boy he trains with a touch higher volume that left me wrecked ..hopefully I’ll be good for legggies tomorrow

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[oscar Young]

I’d also monitor my hydration…increase the water I am drinking in order to help dilute blood components .. you’ve already covered most bases ..

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[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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