[oscar Young]

REST DAY
I have really felt it today … so a good afternoon nap was in order . Getting my meals in and then it’s pretty much an early night for me ..Quads tomorrow await 🙂

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[oscar Young]

PULL

Tremendous pull session. PBs all over the place! Very glad after quite a while having the chance to workout with this great great coach and friend. Always in my corner not only on coaching but also in every aspect of life when I needed. I firmly believe that this will be the year he’ll get his pro card and 1000% sure I’ll help him with everything i can.

WORKOUT

SLDL x2

Prime plate loaded seated row x2

Extreme row x2

Wide grip lat pull down x2

Face pull x2

Shrugs x1

Prime Preacher curls x3

(@youngoscar he approves ?)

Very needed rest day tomorrow. Saturday we’ll do another workout, but this time… legs ??

Cheers ???

Brilliant stuff …:)

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[oscar Young]

Hi guys ya girl lenore here. 2022 is in full action now boys and girls! Super exciting!! ? I feel asthough I’ve fully recovered from binge eating because over the Christmas period I over ate a few times.. but socially & infront of people.. and the whole world didnt implode nor did they think I was disgusting for eating like a piece of shit or judge me for how I ate lol. And I didnt at any point when overeating go fuck I’m worthless blah blah blah, I just went damn I’m overeating but damn this food is fire & I’ll deal with the consequences (digestive & caloric r.i.p) afterwards. I even had a spa with my close friends which is nice because anything to do with me wearing togs (bad school experience) scares the fuck out of me. New year new me boo. I also EXCITING have started dating an Olympic lifter but just playing it cool you know, but I know hes quite interested in me so I hope it works out well ? the only reason I went on a date with him (as in the past i generally would decline due to nerves) was because i told myself this year i was going to get out of my comfort zone more than just with training. I’m very glad I did. I’ve also reduced social media time which has been great. In the process of hopefully getting a desk job, which is much better money & stable hours than I get atm.. will probably do personal training down the line at some stage just not now, want a break from the gym outside of training. Training has been a bit meh still due to stress & sleeping problems but as they say, it is what it is – plus I meditate & take my sleep aide. I think due to the life stressors I sometimes catch myself grumpy as fuck throughout the day randomly just stewing on things & thinking about shit to rark myself up even more but then I take a moment, calm down & tell myself I will put that into training. Has been good. I felt a passion respark in me as I’ve been training in a new gym & theres a girl there with a much better physique than me so in my head im like damn I want to be better and have a friendly non spoken competition. Its quite fun. I also think I want to get some of the cute gym clothing a lot of the girls wear but same time nothing wrong with my $5 2XL shirts lol. I look pretty homeless in the gym sometimes, working out in a shirt that looks like a nightie & socks haha – I like it though because it’s kind of like yea I don’t care how I look in the gym I’m just that hardcore.. even though I do.. a lot lol hence why I’m at the gym.. Thanks for reading, hope your life is going well ?

Hello Lenore ,
A lot of positives here …. Well done on being brave. ??.
Off all virtues they say courage is the most important one as without it you cannot practice any other virtues.
You seem to be doing well with that. Keep it up .. well done again:)

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[oscar Young]

PULL
Very very productive session this afternoon. We are slowly getting there in terms of all time strength again.
Loads moved very well ?? and felt good too .
Very happy & feeling very tired after that session.
I cannot wait for tomorrow rest day .. lol ?

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[oscar Young]

Hello Harms ,
Reading this I’d want to see your execution. That’s probably where the problem lies. On movements like a hack squat , if I was you , I’d do paused reps at the bottom (maybe 2 seconds) .
That way you have to contract your quad so hard to get out of the hole ? eliminating all elastic energy and momentum at the bottom. So that’s the first thing I’d do .
Secondly I’d put a leg extension before the hack squat that way your quads are already potentiated by the time you get to the hack squat.

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[oscar Young]

PUSH
Absolutely fantastic session this afternoon, things are moving very well in the push session. I am very patient with progressions so literally going in knowing their is scope for progress each rotation.
Connection is immense too . Happy chappy.
Early bed as tomorrow we pull .
And this we will film for the site 🙂

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[oscar Young]

hey Oscar! Hope you’re doing well. When you were doing push pull rest legs repeat, Were you doing the same hip hinge on the pull sessions all the time or did you run two rotations ?

I run the same movement which was SLDL . That is one of the reasons I could not meet the recovery demands of pulling every 5 days & also doing legs 2 sleeps after .

It wasn’t that I wasn’t doing what I need to do to recover, it’s just a by product of getting strong.

I considered it a ‘good problem’ ..& Jordan helped me fix it, now we are back flying . ?[/quote]

Ah i see. Thanks for taking your time to answere buddy! You’re awesome.[/quote]

No problem anytime…& thank you ? [/quote]

What’s the reason behind having stiffed deads/RDLS on the pull day instead of legs ? Considering it smashes hamstrings? Sorry if I’m asking too much lol ?[/quote]
SLDL’s challenge the erectors primarily , hence sticking them on pull days. It only smashes hamstrings if you slow down eccentrics, since the most muscle damage occurs in this portion of the lift.

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[oscar Young]

hey Oscar! Hope you’re doing well. When you were doing push pull rest legs repeat, Were you doing the same hip hinge on the pull sessions all the time or did you run two rotations ?

I run the same movement which was SLDL . That is one of the reasons I could not meet the recovery demands of pulling every 5 days & also doing legs 2 sleeps after .

It wasn’t that I wasn’t doing what I need to do to recover, it’s just a by product of getting strong.

I considered it a ‘good problem’ ..& Jordan helped me fix it, now we are back flying . ?[/quote]

Ah i see. Thanks for taking your time to answere buddy! You’re awesome.[/quote]
No problem anytime…& thank you ?

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[oscar Young]

hey Oscar! Hope you’re doing well. When you were doing push pull rest legs repeat, Were you doing the same hip hinge on the pull sessions all the time or did you run two rotations ?

I run the same movement which was SLDL . That is one of the reasons I could not meet the recovery demands of pulling every 5 days & also doing legs 2 sleeps after .
It wasn’t that I wasn’t doing what I need to do to recover, it’s just a by product of getting strong.
I considered it a ‘good problem’ ..& Jordan helped me fix it, now we are back flying . 🙂

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[oscar Young]

But I have never looked forward to a day off tomorrow like I currently do . ??

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[oscar Young]

HAMS
This session was one which would be the decider if we would stick to this split or adjust it again .
But I was strong today & i progressed every lift relatively smoothly. An indication that the quad session hasn’t affected this session.
Good news! Feedback given to Jordan . If he’s happy it’ll be time we get our heads down and just keep on working .. 🙂

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[oscar Young]

Physique looks balanced to me, maybe just bring everything up at the same pace .
I agree with Darren in that body comp is in a good place & in no need for a cut.
I feel if you just held calories where they are and focused on really progressing performance the next few weeks then the body would further recomp itself from that .

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[oscar Young]

QUADS
Session was a success this afternoon. Everything progressed across the board .
Things felt right , but I still feel I need a third session to be solidly sure about the volume.
But very happy with the work done & the overall feel this afternoon. 🙂

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[oscar Young]

I don’t know what your connection with chest is like , but I prefer you to start with
Dumbbell press x 2
OH press x 2
Weighted Dips x 2
Bench press x 1-2
Lying cuff raises x 3
Seated cable fly x 3
Tricep extensions x 3

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[oscar Young]

I haven’t updated some progress here for a while so here goes some from this morning check in.

Weight at 107.4kg/237lbs. This is the best 107 look I have ever had so far. With myself and Jordan very much in agreement.

Food going down very well, and I have had one of the best weeks in training so far & I feel it’s already showing in my physique. Obviously not in muscle but just in fullness and all .

Next week is a big week as I try progress the quad & ham sessions that I did for the first time this week, for the second rotation. That will tell us whether we are carrying junk volume & then we should make adjustments after to suit .

It’ll get interesting from here, I can feel it. My strength continues to climbing nicely & I’ll be at all time Strentgh again very very soon & that means all time new muscle , which I need desperately.

Accuracy then at this point is the priority as it’s all a game of jenga.

Miss a meal & your performance takes a hit, miss a meal and now you are under recovered , neglect sleep & performance suffers , neglect sleep & now you can’t progress .. this goes for hydration, electrolyte balance & stress management. I’ve stuck with foods that are familiar and are easy digestion wise , so that is all good. Majority of my meals being fish .

What’s your diet atm Oscar?

[/quote]
OFF SEASON DIET
?TRAINING DAY DIET

?Meal 1 :
220 salmon ,120 hake
70g baby rice , 15g seeds
100g strawberries

?Meal 2
300g mince
15g seeds
70g jasmine rice

?Meal 3 (pre workout)
80g baby rice
60g whey
200g strawberries

?Meal 4 (post workout)
2 packs of hake
165g jasmine rice
15g Seeds
100g strawberries

?Meal 5
300g mince
100g jasmine rice
15g seeds

?Meal 6
500g yoghurt
100g granola
200g strawberries

?REST DAY DIET

?Meal 1 :
220 salmon ,120 hake
60g baby rice , 15g seeds
100g strawberries

?Meal 2
300g mince
15g seeds
60g jasmine rice
100g strawberries

?Meal 3
2 packs haddock
60g jasmine rice
100g strawberries

?Meal 4
2 packs of hake
60g jasmine rice
15g Seeds

?Meal 5
300g mince
60g jasmine rice
15g seeds

?Meal 6 (pre bed)
500g yoghurt
100g granola
200g strawberries

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