[oscar Young]

First leg session in just under 4 weeks , I know I’ll be sore as beginner for the next 3 days lol ..still super low volume & intensity on the lower side to …we rest tomorrow

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[oscar Young]

Hi bud

So the first question is have you tried the above yet? If so how long have you done this training plan for and how is your physique progressing? How many sets per exercise are you doing also?

Yes I’ve been doing this for about a month a bit my shoulder press I do for a top set then back of and with pretty much with everything else [/quote]
Are you managing to recover , are progressing , are you enjoying it ?

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[oscar Young]

Hello team,
We are making progress … slowly but still progress. I have done a pull on Monday very low volume, pulled back on intensity and load and still woke up on Tuesday feeling like I did the heaviest leg session.. that was a cue to take an extra days rest on Tuesday when I was meant to do push .

I’ve done push today , rock bottom volume , intensity pulled back and a rep left in the tank after each set . So see how we feel tomorrow.

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[oscar Young]

I like the movement, I am a fan of any rows that have your spine vertical to the floor. If you are thinking of doing it I’d defo encourage you to do so . Once you have milked it for all its got you should be strong enough to progress it to a bent over row where you are hovering just above the floor, that will really be demanding on your erectors because it means at the bottom where it’s heavy you’ll have tension across all your back . If you want examples just check my IG page for some videos

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[oscar Young]

So you can run something like this :
UPPER
Incline press variation
Flat press variation
Dip variation
Vertical pull
Upper back row
Delt iso
Tri iso

LOWER
ham curl variation
Leg extension
Squat variation
Leg press variation
Calves

Then have rotation A & B . You can also doctor this towards your needs .
.

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[oscar Young]

I would look at :
1. Taking a deload maybe 5 days should be enough .
2. On return if you have 2 pressing compounds maybe I’d drop one of them to 1 working set .
3. Create rotation A and B as opposed to running a single rotation to allow you a longer progressive runway .
4. On return from the deload, reset your lifts and make sure execution is bang on .

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[oscar Young]

Last day of anti biotics tomorrow. They’ve absolutely ravaged my tummy , but I am sorting that with pro biotics . Just glad my chest is better

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[oscar Young]

I personally think if you use a belt as a cue to brace into and not as a crutch , there’s benefits in using it . The problem is most people use it as a crutch 🩼

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[oscar Young]

Not much to report today team ..just a day in work , not feeling as ill and not feeling back yo my best yet ..just in that no mans land , waiting for the meds to do their thing . Grateful tho

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[oscar Young]

Amoxicillin introduced as the last roll of the dice 🎲 to get rid of this largey once and for all . They are stronger so 5 day course should take time to weekend and the hope is next week we should be firing on all cylinders

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[oscar Young]

Your session layout / exercise selection looks good. How long have you been running the training split for and how has your progress / recovery been so far?

Thanks Mark

I have been running it maybe 2 months. I have a lot of obligations trough the day,plus family (kids) so i am trying to make time for everything. This was good split for me. Push and pull took me maybe hour ,hour and 15 to finish,so that is something i can make constant. Tried FB ,and simply dont have a time for it. This is i think something i can run a loger period. Chest are little slower to recover,but I still trying to fino right volumen for it

[/quote]
I think i remember you posting this at the start before you tried it . Now chest needs 4 sleeps or 3 sleeps at a stretch to fully recover before you can press again and progress . I’d maybe look at dropping the volume a touch if your chest isn’t recovering in time . Because as you get stronger , the recovery demands will get bigger . So there’s a decision to make .

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[oscar Young]

Hello guys ,
A slow day for me … woke up feeling decent but I don’t know if I have regressed a bit or I am just not fully out of the woods .. chest is full of phlegm , so hopefully that clears out soon and we can get this thing back on the road 🛣️

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[oscar Young]

There is a lot to unravel here – much like Michaela asked – how are all the other variables here? Give us a little more insight into what diet , training etc is like and we’ll be able to help a little more 🙂

I’m currently in a cutting phase, I am progressing almost all my lifts , and I feel like I’m going through the full range of motion to execute the movement correctly while maintaining high intensity and good form.[/quote]
Can you please post your training plan please and some current pics. As you are in a cutting phase then you might have to wait and really assess things properly after coming all the way down and into a decent push up phase .

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[oscar Young]

Team , so a bit better today …was sick and tired of it all , did a little pull session.., nothing crazy , half my normal volume. See how I wake up tomorrow ., but for now I feel battered so bed it is with everything crossed I don’t regress cry…;;

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[oscar Young]

The quads not only do you have multiple muscles that make up the full musculature, but each of these muscles has multiple subdivisions. For instance the leg extension will challenge the rectus femori very effectively but in the short range .

But there are other muscles that also make up the quad that need training too and also need challenging at longer lengths , this is where the pendulum , heel elevated squats , jack squats and hip presses come in. I don’t think throwing short positions out is going to be better for hypertrophy, but rather making sure you include lengthened work as the primary exercise during dedicated hypertrophy training.
Now if you look at the guys with the biggest legs , they do everything . They squat , leg press , use leg extensions and all, because like in most cases man shall not only live by bread alone .

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