[oscar Young]

REST DAY
I had a pretty good day. The usual , work & stuff .
I also had my bloods results come back . A few markers were quite bizarre in that it was as if I was natty ..lol .
So we will redo these next week again .

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[oscar Young]

These are called exertion headaches . And the leg press is notorious for them .

They occur due to holding your breath between reps , and as a result you then have a headache straight after due to pressure build up behind your head or what they call an oxygen debt.

I’d start my sessions by lying n the floor on my back and practicing breathing drills .

This is to help reinforce the breathing pattern during the set.

An example would just to lie flat on the floor & inhale through your nose as of you were trying to breathe into the back of your head and exhale through your mouth .

Repeat as many times as needed .. I have done this with my clients a lot and it helps .

Hope this helps you too .

I’ve red that pwo can have a negative effect, I mean I have consumed pwo before every session in the last 3 weeks. Can it have an impact do you think?[/quote]
Pre workout can have an effect yes , and perhaps you can swap that to coffee or try it without altogether.
but please explore these options about breathing I give you as it’s a big trigger for exertion headaches

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[oscar Young]

HAMS & GLUTES
Session completed. Nothing to scream off the top of the roof for but yeah all done and dusted. I am now feeling the results of ruining very low assistance in terms of performance and recovery .
Volume pulled down for todays session. We will rest tomorrow and regroup in then weekend.
Bloods will have been back and I’ll have a plan moving forward.

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[oscar Young]

These are called exertion headaches . And the leg press is notorious for them .
They occur due to holding your breath between reps , and as a result you then have a headache straight after due to pressure build up behind your head or what they call an oxygen debt.
I’d start my sessions by lying n the floor on my back and practicing breathing drills .
This is to help reinforce the breathing pattern during the set.
An example would just to lie flat on the floor & inhale through your nose as of you were trying to breathe into the back of your head and exhale through your mouth .
Repeat as many times as needed .. I have done this with my clients a lot and it helps .
Hope this helps you too .

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[oscar Young]

I forgot to add I do hack after leg press but getting my feet low on hack doesn’t seem to be an issue ?

Interesting you say this because this perhaps tells us ankle mobility isn’t the issue in the leg press .
Maybe it’s further up the chain and it’s hip mobility.
You don’t have to have a close stance on a leg press to focus on quads . The one factor that will be dependent when biasing the quad is knee flexion .
So I think maybe it’s worth trying a wider stance on the leg press and a feet stance that’s low enough to ensure your ankles don’t lift .
You also might be worth trying it without your lifters on .
Please let me know how you get on

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[oscar Young]

DELTS AND TRIS
Atlantis press felt soooo hard & I literally could not move the last load I pressed some fortnight ago .
Put this down to probably assistance clearing the system and the fact that maybe I needs to come back pulling the load back slightly first .
I’ve also had bloods drawn this morning so that may have played a part .
That’s that , rest of the session just took high reps & got an awesome pump .
Wait for results probably tomorrow as they are sooo good at youth revisited & turn around results in 24 hours .
Everything all good hopefully I can jump on a decent cycle at a last … 😂

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[oscar Young]

Kevin Once you have a plan , stick it on here if you need to be sure & we will be happy to help

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[oscar Young]

Morning guys ,
So rest day yesterday..absolutely hectic in work … probably the most busy I’ve been in a long time back to back .
But I am not complaining, I always like to think I cannot afford to complain.
I am so fortunate doing what I do and get paid for it.
Delts and tri’s later & I shall update you on how that goes 🙂

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[oscar Young]

So for instance when I say 2 rotations I mean
Eg
Monday : push 1
Tuesday: pull 1
Wednesday: off
Thursday: legs 1
Friday : off
Saturday: push 2
Sunday : pull 2
Monday : off
Tuesday: legs 2
Wednesday: off
Thursday: push 1
Friday : pull 1

And so forth …

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[oscar Young]

I think if you are really pushing the envelope by taking sets there then this is enough work across the week.

Personally I’d vary rep ranges & push for higher reps on the 2nd set too …

Thanks for the reply! I feel like maybe I should add a 5th day of training if recovery allows, for now I will run with this a few weeks and see what happens[/quote]
Yes maximise this first …don’t just add for the sake of adding or because you ‘feel’ you should add .
Add and give a rationale for any addition, otherwise it just becomes junk volume .
More is not more , sometimes and often I think less is more . 🙂

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[oscar Young]

QUADS
Session was EPIC ! It was soo hot 🥵, so much much tougher but we did the work .
I’ve had to come back at 90% volume and climb up next week as I’ll also be in a better place with assistance introduced back after what has been a very very long health phase.
But first bloods on Wednesday .
But first Tomorrow rest

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[oscar Young]

Others can correct me if I’m wrongful however if I wanted to make chest a priority I would be placing my push day after my rest day in my schedule. I would also have my chest pressing as my first pressing movement on at least one of the days if not both. Just my 2 cents though.

Best of luck my man

Yes you can do that , having a pressing movement first is not a must & has in fact not worked for a few people who struggle to connect with their chest . So sometimes using a pec dec and challenging the chest in the short range has worked best by potentiating the chest & preparing it for the press that follows .

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[oscar Young]

I personally would have 2 rotations , that way from a skill acquisition point you can keep progressing the movements by getting better at them which will help you progressively overload too.
3 rotations is just too much time between movements to be able to progress the skill part of the movement.

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[oscar Young]

I think if you are really pushing the envelope by taking sets there then this is enough work across the week.
Personally I’d vary rep ranges & push for higher reps on the 2nd set too …

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[oscar Young]

REST DAY
I haven’t had much to report on today . Other than do a bit of work and some boring chores. I think I am still jet lagged as I was up at 5:00am lights on ..lol
And even though I did have breakfast and went back to bed, I have still felt quite tired this evening as a result.
All cooking and prep done, Early bed for me tonight.

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