[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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[oscar Young]

I’d stick to full body for now & rinse it for all it’s got. if there’s something in the plan you aren’t sure of , or the plan itself, I’d post it on here for help ..

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[oscar Young]

CHEST AND BACK
Immense session earlier this afternoon . It’s the first push session I have done in almost 2 weeks .
I progressed all movements significantly. There’s loads I could not move 2 weeks ago but moved very well today & in fact went heavier.
For me the biggest drug available is my mental clarity. With that I am not only my best version but can do things that sometimes I can’t fathom .
I am excited of what lies ahead this year. I have always believed each year to progress you have to do something that you have never done to get something you’ve never had. Well this year I have run the least amount of assistance for the longest amount of time .
During that time I’ve also pretty much managed to not only hold my performance but progress it.
I have learnt so much about my abilities and capabilities & that in turn has just increased my confidence going into the next half of the year..
Feeling grateful 🥹

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[oscar Young]

Did you devolume or did you have full 4 day rest out of the gym .?
If you had a full rest out of the gym, then I’d swap the movements & start a fresh with new movements to be honest .

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[oscar Young]

Rest day today … absolutely battered from yesterday’s session.. lol
Just walked in from work , time to unpack , eat my meals and an early bed is on the cards ..
tomorrow we go again 🙂

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[oscar Young]

Are you
1) eating all your food
2) sleeping well
3) hydrated ( water & electrolyte balance)
4) managing stress well
5) stretching posts workout

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[oscar Young]

Hello team so travelled pretty much all day yesterday and didn’t get in till late .
I’d done an online food shop that was delivered this morning at 6:00am which meant I was back on plan this morning from meal 1 .
I have also jumped back into training where we had a ham/glute session with kuba. Absolutely fantastic session this afternoon and everything felt so good .
Rest day tomorrow and we resume work on Saturday 🙂

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