[oscar Young]

PUSH

Back at flex and tone this afternoon. Great session, every movement progressed .

We filmed for the site , so went through the when’s and why’s of the whole set up . Along with some extra ramblings too .. otherwise it would not be me. Lol 😂.

Drops at the beginning of next week at some point. 😊

Hi Oscar

Watched this video a couple of times – loved the insights you shared on mindset, goal focus, and target accomplishment

Maybe you covered this in the video or perhaps I missed it….

You did 2 sets in the nautilus chest press pyramiding up from set 1 to 2

One set on the seated shoulder press (love this old school machine – no cam to provide accommodating resistance, no cables nothing fancy just a plain old lever based movement)

Two sets on dips again pyramiding up in load from set 1 to 2

My questions to understand your approach that I may apply similar principles to my own

1) why pyramid up instead of reverse pyramid?

2) do you auto regulate the number of work sets per movement depending on (i) performance of the first work set or (ii) is there a reason for varying the number of sets per movement?

3) if mechano-transduction is the key stimulant for Hypertrophy – considering the loads you’re using, the execution precision, and standardization of reps – you’re in essence getting “effective reps” from rep 2 onwards which means your 5-8 rep range is pretty much delivering on the mechanical loading / tension required – what’s the thinking behind adding a second set – when it may only increase stimulus incrementally but increase systemic stress to a much greater magnitude?

If you do read this and get a chance to respond, thank you in advance for your time and patience

Regards

KB[/quote]
Hello kaustav,

Thank you for the compliments and I’m glad you take away a load of value from the video.

Good questions by the way .. 🙂

1) On the cybex press , I hit a wall on what we call the ‘top set’ . Now what I found out is as the session went on , the Warner I got, the more my elbows moved , the better I got . So I decided to take the back off set first , & the top set second . Now this is working so far Because I’ve broke the barrier where I got stuck.

2) I have a delts & arms session on the Wednesday. Then after 3 sleeps I do the upper session. So based on how I feel on the Saturday I auto regulate the volume . Elbows have niggled a bit so I’ve had to respond to that bio feedback and alter as needed . I am just over a fortnight into a cycle so strength will climb gradually & so will systematic stress. Therefore it’s a thin line to tread recovery wise . I am confident in that I know by now more is not more , but less is more . On days where the stars align and there’s more to be taken in terms of load , I take it, if there’s more work to be taken I take it. On days where it’s not there , I do not force it, but do the amount of work needed & make sure I progress everything, either in load , work or both . Progress is the name of the game.
I don’t tend to overthink the nuances a lot. I tend focus mostly on effort as an important reference point as that sits at the top of the pyramid.

Hope this makes sense , if it doesn’t , please ask away . 🙂

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[oscar Young]

Hello joey,
Is your shoulder impingement fixable ? We’ve seen certain cases where cases have been treated , but I suppose it depends how bad yours is. But I’d advise that’s a start . Because hypothetically if that can be fixed, then it’s game on.

But whilst that’s ongoing, programming wise I’d start the push sessions with 1-2 sets on pec dec just to be able to accurately load the pec, challenge it in a short position and get the pec ready for pressing . I would then do 2 press variations one after the other in different planes . So for example

PUSH 1

Pec dec
Plate loaded incline chest press / flat press
high incline variation press (smith/machine)
Seated or assisted dip (if shoulder allows)
Cuffed laterals
Tricep isolation

PUSH 2

chest press variation
Shoulder press variation
Chest press variation
Dip variation
Laterals
Tricep iso

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[oscar Young]

Hello team , so could not update my log due to technical issues with the app yesterday, but It was meant to be a rest day . But I had to do an impromptu quad session instead as I had a treatment today .
My right side has been dodgy for a bit . Knee , hip , shoulder. So needed that looking at and since it was going to be deep and intrusive, I opted to take today off & tomorrow which is scheduled to be a rest day anyway but train yesterday.
It was actually a very productive session for me & ended up doing some decent work on the cybex hack contrary to how I felt prior to the session.
I had the treatment this afternoon. It was close to 2 hours of stripping down starting from my feet all the way up ..feel banged up and knackered due to manipulation and the dry needling.
So off to bed and I shall keep you updated on my progress. 🙂

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[oscar Young]

It depends where the movements are placed in the session and what other movements I have too.
But generally for biceps
I’d hit
set 1 : setting 2 to challenge the short
Set 2 : setting 4 challenge mid to lengthened
For triceps
Set 1: setting 2
Set 2: setting 3

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[oscar Young]

UPPER
Check in earlier this morning, weight just over 110kg , so we are filling up again slowly after the introduction of a cycle in the last fortnight or so .
Better session than I initially thought as shoulder been niggling .. but I had a superb session,great pumps great connections and overall productive day at the office .
Tomorrow we rest . 🙂

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[oscar Young]

Hello Brady
I would be inclined ok saying the back & arms maybe but then again on second thoughts id get my head down enjoy the process & just work on the timeline that JP gave you over the next 12 months & look to slam as much tissue as possible on this frame & then asses from there . 🙂

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[oscar Young]

REST DAY
A very welcome rest day today from training with not much to report apart from just a standard day in work.
Check in day & Upper tomorrow though. 🙂

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[oscar Young]

It depends how the whole session is set up . And there’s nothing wrong starting your session with lateral raises.
The delts are the weakest in the short range , that’s another reason it makes sense to do them first.
If you have a prime lateral raise Machine available, I’d stick that on setting 2 for the first set.
If not maybe use cuffed cable laterals and squeeze at the top for 2 sec.

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[oscar Young]

Personally i always of the opinion, if it ain’t broke, don’t fix it ..
you are progressing on PP/off /L /off , why change it to 3 days on ?

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[oscar Young]

GLUTES & HAMS
If I’m being honest, last night I wasn’t sure if I’d do this session, and even contemplated cancellation of filming the session , but I didn’t , I stayed positive it’s be fine .

Back was playing up massively. Today I approached the session with an open mind. Warm up and if it’s not safe , just simply no hinge , so fixed machine movements. As it was all felt good and we took a PB’.

Session filmed by magic for the site next week. I went through execution cues and all .

Session

RDL
Lying ham
Kneeling ham
Glute kickback
Unilateral seated row
Adductor
Calf stuff

A well deserved day off tomorrow:)

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[oscar Young]

DELTS AND ARMS
Session was simply superb . Strength is on the up as cycle kicks in . It’s only been 2 weeks or so . Pumps were also immense too .

SESSION

Low incline lying cable cuff laterals

Atlantis neutral grip shoulder press

Smith JM press

Cable crossover tricep extension

Prime seated laterals

Prime machine bicep curls

Prime cable low bicep curls

Simple and sweet 🙏🏿

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[oscar Young]

1) Go and seek treatment from a therapist asap . It might be just a case of releasing something else to free that shoulder

2.) Do NOT do any movement that aggravates it at all. If it’s hurting you doing functional stuff like brushing your teeth and that it does not sound good . Get it looked at buddy

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[oscar Young]

REST DAY
I had a good day today . Treatment which was way way overdue this morning. Then just a day of running errands and chores..
Not much to report, just the boring ardours task filled day .
Grateful though.
Delts and arms tomorrow. 🙂

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[oscar Young]

How’s your sleep buddy ? Are you sleeping well? Are you hydrated? From a water perspective and an electrolyte perspective?
Both these will make a massive difference as hydration is very very much under utilised . But it’s time in performance and recovery in general is massive .
Even though you are getting deeper in the diet phase We don’t want performance dropping as that will mean you won’t be holding as much tissue when it’s said and done.
So go over all the variables and make sure you are nailing everything 100%.

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[oscar Young]

QUADS
Session was something else this afternoon. Absolutely battered .
Today was a good day . I did my usual hip
Press , a total of 45 reps between 3 sets , then did a squat variation which I haven’t done for a long time ..did the new cybex hack . Nothing mad , a cheeky 3pps for 20 reps but that’s a start . Knees felt good whilst on it, but a bit inflamed after . As I type this they are much better.
Treatment tomorrow, try and freshen everything.
10mg of melatonin on top of 4 caps of dream sleep tonight to knock me out.. 😊

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