[oscar Young]

DELTS & ARMS
Superb session this afternoon. Strength is climbing nicely.. we are closing in on 7pps on the Atlantis shoulder press. Once there that’ll be all time strength, and that’s well within reach .
JM press is coming on well too .. a bit slower though as I’d left I for a while during the period when my elbow was playing up . So we still at 3 plates and a bit … the goal is 4 plates .

Rest of the session was smooth as well. Very happy. Things are coming together slowly.

SESSION

LYING CUFFED LATERALS X 2
ATLANTIS SHOULDER PRESS x 2
JM SMITH TRICEP PRESS x 2
CABLE TRICEP CROSSOVER X 2
PRIME LATERALS X 3
PRIME BICEP CURL MACHINE X 2
PRIME CABLE STATION BICEP CURL X 2

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[oscar Young]

Between low incline smith , incline smith 30 degrees , incline press techno & hammer iso shoulder press to a degree all hit the upper/ clavicular pec . Don’t overthink it too much .
Focus on execution and progressing your lifts across all rep ranges and your chest will grow over time.
Between the clavicle , the sternum, and coastal pecs you can bias one from the other , but ost times there’s a massive crossover with all
Muscles working in synergy .

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[oscar Young]

That push day is perfect for me .. you can switch the pec dec to start the session, then once you rinse that , throw in the cuffed pec fly . Or alternatively have start one rotation with pec dec and the other with cuffed pec fly maybe 🤔?

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[oscar Young]

REST DAY
Work as usual to start the day , then I had a bed delivery which I’ve been very excited about.
I’ve been sleeping on a double bed which wasn’t too bad but I knew it wasn’t the best so I been saving for a nice super king which came today . The mattress is so good it highlights how shit the one I was sleeping on previously was .
So I am very excited to go to bed tonight. ☺️
When you start getting excited over this sort of stuff, you know you are growing old . 🙂

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[oscar Young]

Or combine both as kuba suggests above and get the best of both worlds

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[oscar Young]

If you still feel fresh and are making progress as you stated above , there’s no reason to devolume or deload . Keep pushing .

However whether you take a Deload or devolume is down to personal preference and what works best for you.

If you devolume then you’d be looking at slashing your full session volume by 50%.for an entire rotation.

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[oscar Young]

QUADS

Productive and successful session this afternoon. Successful because my knees played ball & allowed me to work. That is a win as they are so temperamental. Even took cybex for 5.5pps as a second set.

SESSION

seated hip press x 2

Cybex x 2

Heel elevated Bulgarian squats x 2

Leg extensions x 2

Just on the 2 sets of leg press I accumulated about 38 reps. So let’s we’re blown by the v time vi got to the hack , but more importantly knees were warm allowing me to work on the hack .

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[oscar Young]

UPPER

Fantastic session at shredz gym in Derbyshire with Calum. A few machines were like for like , so it worked out very well.

I also got to witness Marc hector pose . That was a sight. I posted pics on my instagram. He looks absolutely mad .

Here for the night , so we have relaxed watching Joshua 🆚 usyk match tonight .. 😉

Hello Oscar, im not sure if anybody has asked this yet as I’ve been going through your log and haven’t seen it but what does an upper session look like for you currently?[/quote]
Hello tamen ,
So my upper session is

Nautilus seated press x 2

Shoulder press machine x 2 (I don’t know the name of this machine but you’ll see videos on my instagram)

Seated dip x 2

Pec dec (rest pause , 2 failure points)

Lateral raise machine x 2

Nautilus unilateral pull down x 2

Upper back row x 2

Seated unilateral nautilus row x 2

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[oscar Young]

21/8 great leg session today, very fatigued afterward however.
swapped out my sldl for a deadstop rdl, much better for biasing the hamstrings
weighing heavier week on week, things are looking good.
food is staying at 3350 for the next month or so, today I ate 81F 365C 225P

Hey Harry nice to catch up on your log..in the end did you settle for Clare’s advice on

Push , pull , off , legs , rest , push ? [/quote]

Not yet mate. I’m not seeing as many regressions at the moment and my recovery seems to be getting better

Going back to working more days during the week soon, will add another rest day if progress starts stalling again[/quote]
Brilliant plan that ..

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[oscar Young]

21/8 great leg session today, very fatigued afterward however.
swapped out my sldl for a deadstop rdl, much better for biasing the hamstrings
weighing heavier week on week, things are looking good.
food is staying at 3350 for the next month or so, today I ate 81F 365C 225P

Hey Harry nice to catch up on your log..in the end did you settle for Clare’s advice on
Push , pull , off , legs , rest , push ?

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[oscar Young]

REST DAY
Mini lie in this morning..then spent majority of the day travelling back to Manchester.
This afternoon was filled with admin , laundry & arduous chores .
In bed nice and early .
Quads tomorrow.. 🙂

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[oscar Young]

UPPER
Fantastic session at shredz gym in Derbyshire with Calum. A few machines were like for like , so it worked out very well.
I also got to witness Marc hector pose . That was a sight. I posted pics on my instagram. He looks absolutely mad .
Here for the night , so we have relaxed watching Joshua 🆚 usyk match tonight .. 😉

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[oscar Young]

Hey marko , can’t see any pics ?

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[oscar Young]

REST DAY
Work this morning, then this afternoon I travelled to Calum’s place. It’s a rest day so steps done, now relaxing with Hannah & Calum

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[oscar Young]

GLUTES & HAMS
Another day , another productive session.
I have been wavering my rep ranges from one week to the next on the RDL. This is got the sole reason of being able to manage my niggles whilst still making progress. So on one week , I will work between 4-6 reps & on the following week I’ll work between 8-10 reps . The aim is to stick to the same load until I can hit the higher end of the target rep range. Only then , will I progress the load .
So far so good . Took 220kg this afternoon for 8 reps . Next week I’ll take 242kg & aim for 5 reps as I got 4 reps last time .
The rest of the session went smoothly, and I progressed everything across the board.
Much needed rest day after 2 days Back to back . 🙂

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