[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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[oscar Young]

Why don’t you switch to an RDL . You can then set that up inside the squat rack and do deadstop variation so that way you just bias hamstrings?

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[oscar Young]

DELTS & ARMS

After 2 days off I was back this afternoon pushing delts & arms . Superb session, absolutely starting to feel things are coming together.
Performance is peaking nice, fullness is coming slowly.
So not much to report, but just keep stringing days like this together and in the end it’ll all compound .
Tomorrow we have glutes and hams , big day !! 🙂

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[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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