[oscar Young]

You can still do PPL, and have to push variations , one delt & tri focused & one pec focused bit you’d still have a bit of delt & tri.

You can tag biceps at the end of the pec focused push , tag biceps after pull , and start let’s by doing a set or 2 of biceps.

Alternatively try this other split and see what works best for you and for your goals ?

Thanks Oscar How would I structure both push variations?[/quote]

So it’d roughly look like

Push 1 (delt tri focus)

•lateral raise variation

•shoulder compound

•tricep isolation variation

•tricep compound (Dip, JM press, smith tri press)

•pec dec

•delt isolation (preferably unilateral)

•tricep isolation (preferably unilateral & overhead or challenging lengthened range)

Push 2

•pec dec

•chest press variation

•another chest press variation ( preferably different angle to the first one..so maybe flat press to start and high incline next)

•tricep compound variation (higher reps maybe)

•delt isolation

•tricep isolation

[/quote]

Do you think I would benefit from this because I’ve been training for nearly 4 months but I wouldn’t say I’m a beginner at all [/quote]
I don’t understand…you’ve been training for 4 months only but you aren’t a beginner. Could I get more context please

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[oscar Young]

You can still do PPL, and have to push variations , one delt & tri focused & one pec focused bit you’d still have a bit of delt & tri.

You can tag biceps at the end of the pec focused push , tag biceps after pull , and start let’s by doing a set or 2 of biceps.

Alternatively try this other split and see what works best for you and for your goals ?

Thanks Oscar How would I structure both push variations?[/quote]
So it’d roughly look like
Push 1 (delt tri focus)
•lateral raise variation
•shoulder compound
•tricep isolation variation
•tricep compound (Dip, JM press, smith tri press)
•pec dec
•delt isolation (preferably unilateral)
•tricep isolation (preferably unilateral & overhead or challenging lengthened range)

Push 2
•pec dec
•chest press variation
•another chest press variation ( preferably different angle to the first one..so maybe flat press to start and high incline next)
•tricep compound variation (higher reps maybe)
•delt isolation
•tricep isolation

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[oscar Young]

HAMS, GLUTES & ADDUCTORS
A pretty straight forward session this afternoon with not much to report about to be honest.
Progressions taken on all lifts & we are pleased.
Feel it this evening so I’ve combined 2 meals in one , not something I do often but I need more time in bed tonight.
Needs must & recovery is non negotiable

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[oscar Young]

You can still do PPL, and have to push variations , one delt & tri focused & one pec focused bit you’d still have a bit of delt & tri.
You can tag biceps at the end of the pec focused push , tag biceps after pull , and start let’s by doing a set or 2 of biceps.
Alternatively try this other split and see what works best for you and for your goals ?

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[oscar Young]

Hey Michael what you are doing there by default is a rest pause set. Now there’s nothing wrong with that but you have to be aware it’s what you are doing.

How many reps can you do before you have to stop?

In what I would have considered a 20 rep set I would generally get 12 reps before taking one of these pauses. It’s only an issue I have in these higher rep ranges as my first 2ish years of training were exclusively in lower rep ranges. I had torn my pec(grade 1) earlier last year which had prompted a major shift into broader rep ranges.

My volume is what I would consider pretty low, excluding chest as it’s my weakest muscle group I’m doing 4 sets per body part, every 5 days. [/quote]
I’d say 12 reps is pretty decent start . Why just not do a straight set then look to progress by bullying that set a rep at a time then say when you hit 15 reps you can add a biscuit (1.25kg ) , that’ll take you back to 12 reps again & follow the same pattern ?

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[oscar Young]

QUADS
After Saturday pull session I really did envisage a devolume this week.
But after staying as horizontal as I could yesterday, only getting up to have my meals & drink water , I’ve managed to have a cracking quad day, a cracking pump with it.
I emphasise on pump as sometimes we’ve all done a leg session and your joints are more battered than you have a pump .
I have been very patient in my progressions week in week out & I have been very anal on how I move the loads accuracy wise .
Now the fact that I have a QL that plays up has me even more disciplined , I am having a very good run & I am not about to let , laziness , lack of awareness, lack of focus & greed cut my run short.
All these are variables I can control . Granted life is hard and sometimes things just happen like getting injured and that . But also granted sometimes we make choices that make an already hard life even harder.
And that goes to every area in life . 🙂

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[oscar Young]

A density day would focus more on the posterior chain with a touch of quads.
So the main compound would be a pull of the floor variation, followed by quad compound, lat work , upper back work of some sort roughly .

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[oscar Young]

Hey Michael what you are doing there by default is a rest pause set. Now there’s nothing wrong with that but you have to be aware it’s what you are doing.
How many reps can you do before you have to stop?

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[oscar Young]

REST DAY
Nothing special to report today. Literally been eating and getting back to bed napping . Absolutely done in from this weeks sessions which have been mega .
Early bed tonight, then it’s quads tomorrow

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[oscar Young]

Hello team , so this is a two day update as my update from yesterday did not post for some reason.
I have had a cracking 2 days training starting with push yesterday which was filmed for the site & will be dropping next week. PB’s across the board , felt very strong and everything aligned well across the session. A lot of tips & cues on this one , so watch out for this one . I had a very good response of the last pull video so I’ve made sure I keep the cues & the tips coming on this push video too. Posted a few snippets on my IG.

Check in first thing this morning, jordan very happy with the pics & I like when he just says ‘tremendous’ lol then that got me is simply a case of carry on doing what I am doing. Between Sunday and Friday I am always preparing for the audition , I have on Saturday on the form of a check in.

Pull this afternoon with Kuba, mark & Meg at FrontlineFit performance centre. What a session, full of energy , full of intensity & just all round a riot. 4pps on bent over row as promised for 8 reps . So scope for progression is massive here but the secret is not to get greedy & make big jumps , otherwise for me as well I tend to get irritation around the bicep . Very very happy with todays session performance wise abs it’s a case of just stringing these sorts of sessions together.
As I get to this point strength wise , I am constantly sending jordan my videos as I need a second eye , and he’s my reference point . I want to make sure my execution is on point.
Remember Everything you do in the gym will induce some sort of fatigue, but that doesn’t necessarily mean that you’ve benefited from it though . ?

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[oscar Young]

Hello Daniel , please send it to my DM & then let’s make a decision from there please ??

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[oscar Young]

REST DAY
It was rest day today . I also took a day off work, so I had a lie in this morning too.
Had a Thai massage earlier , followed by a relaxing session in the jacuzzi & a sauna to finish.
Feel pretty much refreshed and ready to attack the next two days of training. Push tomorrow to start which I will be filming for the site & will be looking for that 6th rep on the nautilus press .
Then on Saturday we have pull at frontline with Kuba which I am very much looking forward too .
I will be chasing 4pps on BB bent over row then . So a busy two days ahead indeed . 🙂

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[oscar Young]

To add to Jord, I’d try to train with someone that does go there. If you don’t know anyone, pay for a session with someone that does.

Once you have an experience of understanding how far you can go, you’ll have a greater likelihood of replicating it.

I totally agree with rich here John , and this would be my preferred method to learn if I’m honest .
Personally I have been lucky to have access to such company. In 2019 my physique progressed in such a way that it had never before . Even though I’d already been coached by jordan from 2013. This is because I was lucky to spend 9 solid months with him . In that time we did every session together, I even took it a step further and moved in with him . And boy am I still reaping the benefits now .

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[oscar Young]

HAMSTRINGS
Session was very productive this afternoon.. A few tweaks on the set up of the hypers as I have loaded all the set bars to the heaviest which is 55kg.
Now I’ve elevated it and set it up next to the cable stack pulling with a v handle ..felt very very good . Now we progress that .
Everything else was up & connection great.
The pump was insane….even thought I’d taken no pump agents .
Looking forward to a day off tomorrow, and I have also taken a day off work , fully recharge, possibly have a treatment too . 🙂

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[oscar Young]

Why not pick one split & have to rotations e.g
Upper A & upper B
Legs A & Legs B
I feel this would be more beneficial and once they’ve rinsed upper/lower you can then move into PPL & do the same ?

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