[oscar Young]

Have you had a Deload or devolume since December?

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[oscar Young]

To bring up your traps you can train them directly by doing heavy shrug variations . Also a lot of upper back movements like bent over row barbel and machine variations , lat pulldown variations , seated row variations would help .

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[oscar Young]

REST DAY
Lie in is standard on a Sunday…. I am up at 5:00am daily so this lie in is always a treat I look forward too .
Chores done , admin done , steps done . Got one more meal to go on at 8:30pm then bed for 9:15 , read for 15 minutes, then drift away for 9:30pm.
Big week ahead , big goals ahead .

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[oscar Young]

Hello joey , after looking at these , I am swaying towards a PPL split as Megan suggests above. You’ll also be able to get more frequency with this split.

I’d also tag 2-3 sets of biceps at the end of pull sessions & add 2-3 sets before leg days .

Thanks Oscar !! I am currently putting together what you and Meg have suggested and looking forward to it.

Never really done PPL but watched loads of you guys doing it

Excited to plan it and change things up [/quote]
Fantastic! Watch the videos on education section first , then put it together. If you have any more questions don’t hesitate to come back on here and ask . 🙂

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[oscar Young]

Hello joey , after looking at these , I am swaying towards a PPL split as Megan suggests above. You’ll also be able to get more frequency with this split.
I’d also tag 2-3 sets of biceps at the end of pull sessions & add 2-3 sets before leg days .

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[oscar Young]

UPPER
Check in day today .. weight at 109.5kg. Slowly regaining fullness . Jordan is happy and no changes have been made so we crack on.
Top top session this afternoon at flex and tone this afternoon..loads moved very nicely and pumps were insane.
Happy with the quality and quantity of work done .
Tomorrow we rest and prepare to attack next week.,:)

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[oscar Young]

Hey Oscar!

Thank you for your log! What does your split actually look like right now or how has it been lately? And how many rest days a week do you have or rather what does the frequency look like? Thank you so much and keep up the work man🙏🏻💪🏻

Hello Dave , thank you for calling in…..My split is

Monday – quads
Tuesday- off
Wednesday- delts and arms
Thursday- hams & glutes
Friday – off
Saturday- upper
Sunday – off

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[oscar Young]

This split will dictated by your needs…as phoebe says above , pics would be a good start ..& then we can proceed from there .. 🙂

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[oscar Young]

REST DAY
Very busy but productive day at the gym . Got a lot done .
Feeling grateful as we bring another week to an end ..grateful for the gift of life and good health.
Tomorrow we seal this weeks training with an upper session at flex and tone .
Game on

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[oscar Young]

I might be wrong here but in my humble opinion I think if you are training for a meet in 4.5 months and are looking for decent totals then you might be best focusing on that for now , and then after the meet maybe incorporate the CrossFit style training .?

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[oscar Young]

GLUTES AND HAMS
Big session this afternoon. Always takes a lot from me this session. As it’s almost full posterior.
RDL’s moved well . So we are happy .. moderate load today . Heavy load week next week in the undulating calendar 🗓, also falls on filming day , so we will be capturing that hopefully.
All the ham curl variations moved well .. kneeling and lying . A touch of lats & adductors to finish .
Good day in the office . Early bed for Oscar as he’s a tired pup 🙂

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[oscar Young]

No not at all… both very beneficial in their own rights. Remember these are all just tools . Not good or bad ..
How you use them man’s what for is what matters .

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[oscar Young]

DELTS & ARMS
Very very productive session this afternoon. Moved things around a bit to try and lengthen the progression runway a bit.. introduced lying cable cuffed laterals to start instead of prime machine laterals . Then placed prime laterals at the end of the session and hit different strength curves that way we can match our dents strength curve as we’ll be fatigued & also it offers a new challenge and a chance to reset numbers & push from here . 😊

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[oscar Young]

Hello H , can we see more detail please, maybe the programme itself so as to have everything in context.

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[oscar Young]

If you feel you need your focus dialled in during workouts .. there’s a few options .
There’s a product by TBJP called ‘dial in’ which is a nootropic and focus solely on improving focus . Might be an option .. 🙂

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