[oscar Young]

Yeah too much lower back loading here given how many sleeps you got before you go again .
First rotation
RDL

second rotation
SLDL

Third rotation
SSB squat
BB Hyper extension
Smith machine back squat
Dumbbell rdl

The third rotation is particularly overkill and I personally think you don’t need all those movements. Choose between the SSB squat and the smith squat . I’d also get rid of the DB RDL too

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[oscar Young]

Don’t change the split , swap movements around .. that’s the problem. If unsure , post your workout here and we will help

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[oscar Young]

I agree with Andy , grip Lois a bit too narrow, but that’s to the naked eye.

The most important question is how does it feel ? Do you feel you are biasing your chest when you press ?

It actually feels pretty good. I’m just not sure if it will feel even better with a slightly wider arm path [/quote]
You’ll know this just by trying it.. if it feels restrictive and not a natural path, then you might need a wider arm path .
If it feels comfortable and Natural it’s all good.

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[oscar Young]

LEG SESSION
Big session in the bag…. All movements progressed .knee started a bit dicky but soon got warm and settled as the workout went on. Pretty much written off to be fair..60kg dumbbell Bulgarians written me off . But we move ! 🙂

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[oscar Young]

I agree with Andy , grip Lois a bit too narrow, but that’s to the naked eye.
The most important question is how does it feel ? Do you feel you are biasing your chest when you press ?

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[oscar Young]

You can do either … it’s just about understanding your needs and what sits well with you .
Some people respond well to similar kcals and macros , some people respond well to high fats and lower carbs on rest days & lower fats and prioritise carbs on training days .
Try it and see what works for you . Then adjust as needed .

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[oscar Young]

REST DAY
Not much to report tbf .. on Sunday I typically sit as still as I can .. go over my inventory for the past week , prepare for the week ahead and enjoy the solitude .
I often do not leave the house at all except I missed my Ocado delivery slot, so had to go out for a food shop .
That being said , eating my granola as I type this then it’s off to bed .
Big week ahead:)

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[oscar Young]

CHEST & BACK
Check in first thing …down a touch to 109.5kg .. been holding 110kg on the dot for the past couple of weeks. Bloods booked for next week after which we will hatch a plan based on results.

Great session today all circumstances considered .. elbow, treatments and that.. but we got PB’s & progressed all movements .

Looking forward to rest day tomorrow & a lie in after 5:00am get ups all week . Hope everyone has a good weekend . 🙂

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[oscar Young]

Can you please send this to my DM on instagram as I cannot see it here

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[oscar Young]

REST DAY
A lot of work this morning…crammed in altogether as I had a treatment this afternoon. Hopefully my tricep is fixed once and for all .. feels good till now .
But we will put it to the test tomorrow during chest & arms 🙂

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[oscar Young]

There’s a lot to consider when determining what’s clavicular, what’s sternal & what is coastal . The biggest consideration is ribcage size which will determine that.
I would not ignore these but I would also not over think it massively unless I was really struggling to build my chest .
So long as you are working on a low incline , high incline (45 degree) , have a pec dec & a cable coastal fly , you should cover the whole pec.
If you are anal about form itself, send a video to my DM & we can get into nuances of arm path , set up and all that. 🙂

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[oscar Young]

To answer your first question, yes you can alter the sequence of the push session and starting with a shoulder compound on one & a chest compound on the other rotation.

And the answer to your second question I think is yes..the conventional deadlift is a full body compound. But the fact you have a knee bend should result in you pushing off your legs. Feel free to send me a video of your deadlift on my DM to look at the form of you aren’t sure.

The plan itself looks solid .

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[oscar Young]

HAMS & GLUTES
Funny ol session this afternoon. Not too bad but not too good either .. strange one.
I will have to bump heads with Jordan about this session.. as it’s the only one where I stop start a lot . Problem being the hinging..but hey ..

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[oscar Young]

Thanks for your replies everyone!

I work shift work and can get 5 days off in a row.. my plan was to follow Oscar’s recommendation and on other weeks to just keep it Push/Pull/Legs otherwise frequency and total weekly volume would fall behind.

Push would be a chest emphasis day then a Delt emphasis day.

Then for back maybe favour a thickness and a width day.

As for legs, it hit 2X per week a glute/ham dominant day then a quad dominant day.

How does this sound?

This doesn’t make sense . Can you please write in detail what you mean so we can get a full picture.. I’d rather you follow a particular split you can nail as opposed to mix and match as there is no tangibility.

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[oscar Young]

DELTS & ARMS
Very successful session.this afternoon.. we hit 6 plates on the shoulder press for 6 reps . We will stick to that load for now and push reps up .
So happy as this is an all time PB. Rest of the session was very smooth too.. very very happy .. tomorrow we pull from the floor . 🙂

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