[oscar Young]

UPPER
Woke up at 93.8kg which is my lowest weight so far . I think I still need to take of maybe a kilo to see those last bits come in … we had agreed to pull cardio today but I’ll do the last session tomorrow and also as it’s non training day cals which are significantly lower , hopefully that should see me drop again.

Upper session today was at FLF instead of flex as I have had some work commitments that didn’t allow me to travel to flex . Either way it was a superb session for a week out . Held some pretty impressive loads all circumstances considered.

Job done , tomorrow we rest , just cardio and steps . 🙂

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[oscar Young]

You can also get a cheap seatbelt to fasten your hips onto the seat in addition to straps that Claire suggested above . That way you are locked in fully .

If the pain persists you might want to see if your IT band is tight as that can also refer as back pain . I’ve had that before .

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[oscar Young]

REST DAY
Weight at 94kg this morning. Pics sent over to Jordan & he is very happy . I am 2kg under the cap so far. It’s been a rest day today so with lower calories i expect to drop under 94 tomorrow.
Last cardio session tomorrow then we will start focusing on dropping fatigue and bringing this body back to life next week.
Today has been work filled after my cardio first thing . It’s been relentless.
I have had some personal trainers come over from the Netherlands 🇳🇱 who I’ll be teaching over the next two days , so that’s cool. 🙂

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[oscar Young]

That’ll be due to shifting your body position forward more than anything due to accumulated fatigue. I’d look at staying locked . And if it’s preacher curl, keep those elbows fixed and driven against the pad. 🙂

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[oscar Young]

HAMS & BACK
Another all time low this morning of 94.1kg . I think we will crack 93kg by Sunday all being well & that should be my lowest weight in years .

Todays session was a go again . I managed to SLDL even though legs were heavy & hips/lower back felt tired . Took a little hot on load and just pulled for reps. This close to the show there’s no need of playing a hero . Nothing ton prove. The rest of the session flowed well.

Steps done , packed my gear for the a.m , bed it is 🙂

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[oscar Young]

You can also get a seat belt to wrap around your hips . That will keep you locked in.
Add wrist straps & you’ll be locked 🔒

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[oscar Young]

DELTS & ARMS
All time low at 94.6kg this morning. I still feel another kilo or kilo and a half is there to come off . So push we shall and assess on Sunday .
The last adjustment was only made on Sunday , so we have to give it time .

Very productive session considering we are 1.5 weeks out . Both compounds progressed this afternoon so I am very happy . And off course that always sets precedence for the rest of the session after .

We filmed this one for the site so you’ll get an insight on the ‘what’s’ and the ‘why’s’ of the session at some point next week . 🙂

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[oscar Young]

Ahh makes sense ! @youngoscar I don’t think im developed enough to start prioritising as you are currently, things are lagging but at the same time there’s a lot of room for everything to come up. Would you advise holding strong with my current split PP rest L rest. I just changed to this ppl split and I’m currently getting quite huge strength leaps but The reason for this thread was just wondering if changing to the dominant push days would improve on it even more.

In that case I would advise you stick to traditional P/P/R/L .

Mostly if you are progressing in leaps , then don’t fix what’s not broken .

Honour where you are with your best effort. 🙂[/quote]

@youngoscar thanks for your help ! Appreciated, what is your Instagram handle if you don’t mind ? [/quote]
You are welcome. Young_4040 🙂

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[oscar Young]

Ahh makes sense ! @youngoscar I don’t think im developed enough to start prioritising as you are currently, things are lagging but at the same time there’s a lot of room for everything to come up. Would you advise holding strong with my current split PP rest L rest. I just changed to this ppl split and I’m currently getting quite huge strength leaps but The reason for this thread was just wondering if changing to the dominant push days would improve on it even more.

In that case I would advise you stick to traditional P/P/R/L .
Mostly if you are progressing in leaps , then don’t fix what’s not broken .
Honour where you are with your best effort. 🙂

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[oscar Young]

Hello Elken,

So the difference between a traditional push day which will cover everything (chest,delt,tris) , to a delt focused push day is that the latter will prioritise the delts in terms of sequence and volume .

For example :

PUSH A

Pec dec x 2

Incline chest press machine x 2

High incline smith x 1

Tricep compound x 1-2

Tricep isolation

Lateral variation

PUSH B (delt dominant)

Lateral raise machine x 2

Shoulder press machine x 2

Chest press x 1 or 2

Tricep compound x 2

Lying cuff lateral x 2-3

Tricep isolation

So you can see on push B we have delt movements at the start of the session and attack them whilst still fresh.

Hey Oscar @youngoscar cheers for the quick reply !

So it’s more about hitting the delts fresh more then any major difference elsewhere ?

I currently structure my push days as chest compound x1

Shoulder compound x1

Tricep compound x1

Lateral variation etc etc

There might not be a simple answer into which one would yield better results but what would be your own personal experience and opinion between these 2 setups ? Pros and cons maybe ? [/quote]
It is more about prioritising and on the delt focused push you could bump your delt volume up , which I did in my example above by adding 2 sets of an extra delt isolation movement.

In terms of which one would yield better results , that would be dependent on your needs . I do both as my chest is not lagging .

So on my delt day I prioritise my delts & triceps as they are lagging compared to my chest . The only chest movement I do on the delt & arms day is one set of a pec dec .

Train to your needs …that’s so important.

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[oscar Young]

Hello Elken,
So the difference between a traditional push day which will cover everything (chest,delt,tris) , to a delt focused push day is that the latter will prioritise the delts in terms of sequence and volume .

For example :

PUSH A
Pec dec x 2
Incline chest press machine x 2
High incline smith x 1
Tricep compound x 1-2
Tricep isolation
Lateral variation

PUSH B (delt dominant)
Lateral raise machine x 2
Shoulder press machine x 2
Chest press x 1 or 2
Tricep compound x 2
Lying cuff lateral x 2-3
Tricep isolation

So you can see on push B we have delt movements at the start of the session and attack them whilst still fresh.

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[oscar Young]

REST DAY
It’s been a very busy one today . This is the worst I’ve felt all through . The changing rooms were out of order today at the gym forcing me to use a different gym for Cardio . Once there only stair master was available. Using that zapped me even more . Lol 😆

But the day is over and tomorrow is another day . 🙂

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[oscar Young]

I second Adam here , get better at the dips .. they will pay off eventually.
If you avoid them and choose another alternative, time will pass and you still might progress doing something else . But if you are stubborn and stick at them , time will still pass and you’ll only be getting better at them and it’ll reflect on how your arms look .

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[oscar Young]

Yes I know the machine you are on about., that’s a great alternative. I’ve used it to bias clavicles & front delts .
Just need to get the seat set up spot on .

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[oscar Young]

Hello I can’t see the link . Can you send it to my DM

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