[oscar Young]

Push 1

Dumbell press 5-9, 10-15

High incline smith 5-9, 10-15

Tricep dips 5-9, 10-15

Seated cable flies 5-9, 10-15

Tricep iso 5-9, 10-15, 5-9

Cable lateral raises 2 sets one with a hold in shortened position one without 5-9, 10-15 5-9, 10-15, 10-15

Dumbbell lat raises 2 x 8-12

Abs 4 x 15

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[oscar Young]

No no that will be overkill mate … you can’t have conventional dead’s and SLDL’s in the same session. I would run

Stiff leg 5-9, 10-15

Leg extensions – 8-12, 12-15

Hack squat 8-12, 12-15

Seated hamstring curls 8-12, 12-15

Hyper extension 1 x 15-20 (glute focus)

Chest supported dual dumbell row – 5-9, 10-15, 5-9

single arm lat pulldown – 5-9, 10-12

I have got rid of some junk volume that you can spread out on your other pull sessions.

The priority on these density sessions is max effort ! That’s why the volume is low. It’s also neurally demanding, that’s another reason the volume is low.

So let’s focus on quality work & getting as strong as possible.

this is the sort of volume i have on my pull session

Pull 1

Straight arm pull down 1 set 5-9

Lat pulldowns set up with bench in front of cable machine 5-9, 10-15

T bar rows 5-9, 10-15

Lat pull downs on lat pulldown machine 5-9, 10-15

hs top grip row 5-9, 10-15

Cable shrugs 5-9, 10-15

Rear delt row – 5-9, 10-15

Single arm cable curl 5-9, 10-15, 10-15

Single arm cable curl in lengthened position – 5-9, 10-15, 10-15

thoughts on that? [/quote]

I would have this as

Pull 1

Straight arm pull down 1 set 5-9

T bar rows 5-9, 10-15

Lat pulldowns set up with bench in front of cable machine 5-9, 10-15

Lat pull downs on lat pulldown machine 5-9, 10-15

hs top grip row 5-9, 10-15

Cable shrugs 5-9, 10-15

Rear delt row – 5-9, 10-15

Single arm cable curl in lengthened position – 5-9, 10-15, 10-15[/quote]

cheers oscar! for my pull 2 do yu think i should do the exact same thing but swap out the t bars for conventional pulls and swap out the cable curls in lengthened for in the shortened? [/quote]
Yes that is an option

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[oscar Young]

No no that will be overkill mate … you can’t have conventional dead’s and SLDL’s in the same session. I would run

Stiff leg 5-9, 10-15

Leg extensions – 8-12, 12-15

Hack squat 8-12, 12-15

Seated hamstring curls 8-12, 12-15

Hyper extension 1 x 15-20 (glute focus)

Chest supported dual dumbell row – 5-9, 10-15, 5-9

single arm lat pulldown – 5-9, 10-12

I have got rid of some junk volume that you can spread out on your other pull sessions.

The priority on these density sessions is max effort ! That’s why the volume is low. It’s also neurally demanding, that’s another reason the volume is low.

So let’s focus on quality work & getting as strong as possible.

this is the sort of volume i have on my pull session

Pull 1

Straight arm pull down 1 set 5-9

Lat pulldowns set up with bench in front of cable machine 5-9, 10-15

T bar rows 5-9, 10-15

Lat pull downs on lat pulldown machine 5-9, 10-15

hs top grip row 5-9, 10-15

Cable shrugs 5-9, 10-15

Rear delt row – 5-9, 10-15

Single arm cable curl 5-9, 10-15, 10-15

Single arm cable curl in lengthened position – 5-9, 10-15, 10-15

thoughts on that? [/quote]
I would have this as

Pull 1

Straight arm pull down 1 set 5-9

T bar rows 5-9, 10-15

Lat pulldowns set up with bench in front of cable machine 5-9, 10-15

Lat pull downs on lat pulldown machine 5-9, 10-15

hs top grip row 5-9, 10-15

Cable shrugs 5-9, 10-15

Rear delt row – 5-9, 10-15

Single arm cable curl in lengthened position – 5-9, 10-15, 10-15

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[oscar Young]

No no that will be overkill mate … you can’t have conventional dead’s and SLDL’s in the same session. I would run

Stiff leg 5-9, 10-15

Leg extensions – 8-12, 12-15

Hack squat 8-12, 12-15

Seated hamstring curls 8-12, 12-15

Hyper extension 1 x 15-20 (glute focus)

Chest supported dual dumbell row – 5-9, 10-15, 5-9

single arm lat pulldown – 5-9, 10-12

I have got rid of some junk volume that you can spread out on your other pull sessions.
The priority on these density sessions is max effort ! That’s why the volume is low. It’s also neurally demanding, that’s another reason the volume is low.
So let’s focus on quality work & getting as strong as possible.

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[oscar Young]

Then let’s give it a go in that case and assess as we go . Make alterations if need be

cheers oscar! will see as i go[/quote]
Keep us posted on how you get on

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[oscar Young]

Then let’s give it a go in that case and assess as we go . Make alterations if need be

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[oscar Young]

Can you afford to decrease your leg frequency for more posterior focus ?

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[oscar Young]

Hello team, a bit behind on updates here. So I spent I spent the day on Sunday at a seminar hosted by cal & the pro coach team. Brilliant day, we’ll set & learned a lot.

On Monday I had a great session training quads …absolutely ruined after , I had to travel to Dubai on an overnight flight . Legs cramped all the way ?

Yesterday I met up with Jordan shallows and Darren . Finally great to meet Darren in person.
We had a great session. Lat focused for the best part of it ..happy with the work done.

Today myself, haider and Darren are filming a push session for the site . I shall update you later on how that goes .;)

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[oscar Young]

Both Justin and lain are doing that same thing really.
Both are moving the weight with solid form and good tempo.
Mechanical tension is ? in creating Hypertrophy.
Standardise that across the sessions in all lifts and all rep ranges & you will grow

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[oscar Young]

Yes that would work but why would you want to do that ?

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[oscar Young]

What exactly are you looking for because we can help here ..:)

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[oscar Young]

UPPER
First upper session completed this afternoon. I feel wiped out . But I really enjoyed it. Everything felt great and we have scope to progress all movements easily at this point. I’ll carry on feeling it out and seeing if there’s any junk that can go and what can stay . But it feels perfect at the moment.
Session :

Nautilus chest press x 2
Hammer incline x 1
Shoulder press x 1
Seated dip x 1
Nautilus pulldown x 2
T bar x 2
Seated nautilus row x 2
Wide grip Seated cable row x 1

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[oscar Young]

REST DAY
Work today in the a.m .. it’s been a beautiful day up here with sun out and blue skies .
Had a catch up with few friends this evening over some pizza ? . Not had pizza in ages . But it was fun just being present . 🙂

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[oscar Young]

This would be overkill for me volume wise my man …

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[oscar Young]

HAMSTRINGS & GLUTES
Superb session this afternoon…one of them , where the stars just align & everything flows … hamstrings are absolutely fried ..we won today .
Tomorrow we rest 🙂

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