[oscar Young]

I would

SLDL
Prone cable pulldown
Chest supported t bar
Single arm DB row
Wide grip lat pulldown
Single hand underhand pulldown
Rear delts
Biceps

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[oscar Young]

Rest day today , I can’t believe my legs have still got slight DOMS .. lol ?
Anyway , I have had a good day . Being an adult , laundry , food shop , cooking , spit of cleaning & doing my taxes .
I have had my plan sent through for tomorrows Quad session . Volume is on the higher end & that makes me excited . I know my legs will respond very well to this ..

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[oscar Young]

I like the option of

PUSH 1: DELTS & TRIS ( still take 2-3 sets of pec dec. make this very accurate from an execution standpoint)

PUSH 2 : CHEST FOCUS ( still hit some lateral raise variations here, tricep isolation)

Thanks mate! What do you think about the higher frequency of option 2? It’s basically what you are saying with a chest focused and then a shoulder focused session but with a higher frequency of pushing. [/quote]
That’s the option I’m taking about but instead of shoulders and arms , make it shoulders and triceps .
Tag some biceps at the end of your pull session & start your leg sessions with 2-3 sets of biceps too ..

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[oscar Young]

Great points mentioned by Darren and Clare .
Also underrated but make sure you are very very well hydrated and electrolyte balance is on check .

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[oscar Young]

I like the option of

PUSH 1: DELTS & TRIS ( still take 2-3 sets of pec dec. make this very accurate from an execution standpoint)

PUSH 2 : CHEST FOCUS ( still hit some lateral raise variations here, tricep isolation)

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[oscar Young]

Why not do a straight set ? Not to say anything is wrong with a rest pause … but it’s an extension of a straight set that will cost you so much in terms of recovery.
And the other question is this a compound movement or an isolation movement? That’ll matter as well

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[oscar Young]

Good evening guys … very good pull session this afternoon. Numbers up across the board.
However it was a mission as I still felt the effects of leg session the other day .
So we have made an adjustment to the split , going from traditional P/P/R/L/R to
Quads
Hams (paused RDL here)
Rest
Push
Pull (B/O row variation here)
Rest
At this point where I’m getting stronger and bigger , it’s very tricky . And the AK 47 approach spray bullets in the dark hoping to hit everything approach does not work . You could do it but your training blocks will be shorter before you will need a deload . Or worse injuries start creeping up .
So very close attention has to be paid on whether you are meeting recover demands .
Excited for what’s to come next week. 🙂

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[oscar Young]

Happy new year!! 2022 lets see what you have in store for us.

Finally a day where i feel kind of normal.. joints are still v sore and have a cold but the worst part of Covid has definitely dropped off thank god as that was horrendous.

Another day or so and I think I will be able to be able to train so i am going to get some decent food in and get well hydrated. First sessions back i will just ease into it and ensure my recovery is ok then i can get cracking at putting some tissue back on which i am very excited about.

I hope everyone had a great new years eve!e

Hello Adam , focus on recovery. Make sure you are fully recovered.
Training and the gym are there. They ain’t going nowhere.
Once you feel decent just go back at 50% volume . Feeling things then push volunteers up gradually as you get toward ls 100%

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[oscar Young]

Some contest photos!!

GUYS i know i need to grow everything, well, i have 17kgs to go up! i promised myself i wont compete again until i’m READY and when i mean ready at least 7-10kg more on the frame, i have no rush to hit the stage i want to do it well….. besides the WHOLE BODY (and primary legs) what else should i pay more attention? in order Legs > … > …. > …. so i can tailor my off season with movements i might not be doing or even muscles i might not be giving the attention needed, tips appreciated!

I always feel more emphasis should be placed on your weak parts whilst also bringing up other body parts too .

So question is what are your weak bodyparts? From what I can see in your profile pic , definitely legs …. What would you say ?[/quote]

Legs FOR SURE!!! these are the top of my prio, so should i focus basically on them and let the rest grow with no particular order? its quite in a dark place now since i’m really thinking about bringing them up, i dont know if there is any tweak i should do on my training program, frequency, volume for them, execution i’m really trying to focus totally on knee flexion, i even changed gym to have access to a decent hack squat and leg press, since commercial gym’ss have some “attachments” that wont let me have full ROM, any suggestion?

[/quote]

Each session Just focus on

•MINDSET: be as prepared as you can mentally to be able to take sets ‘there’

•SET UP : make sure all machines you use are set up perfectly. This will dictate the outcome of the whole movement. If your set up is wrong, your execution does not matter .

•EXECUTION: focus on initiating the movement through the target muscle , take eccentrics where necessary, focus on making the change of direction from eccentric to concentric as optimal as possible. Meaning no swinging, bouncing or using elastic energy . If you struggle scale weights back and use pauses in the hole and dead stops to make these standardised.

•EFFORT: This is the corner stone of progress. Make sure you take sets there .. that takes balls to stay in the set, composed and locked in …

•CONTROL ALL VARIABLES YOU CAN : make sure you control perfectly everything you can . That is

Food

Sleep

Stress

Digestion

Sleep

As the above dictate whether your performance improves or regresses.

Focus on the above points first . And I guarantee you will make steps forward.[/quote]

Thanks alot Oscar, at the end of the day there is no secret, you’re totally right, i was overthinking…. trying to incorporate widowmakers, more sets, volume, whatever! but you’re totally right, i have been following great people like you now, and observing how locked in the sets you are (you, Kevin Stutz, Kuba, Jordan, and many more) the split is not bad tailored whatsoever, my mindset has changed since prep and anyone can laugh on what i’ll tell you now! but whenever i step down the stage i knew thats what i wanted… not the stage but the progress and i’ll do what i need to do to progress. I’ll start filming my sets and being accountable, i always been shy to record them but i’ll do that, again, there is no secret… effort with intention….

[/quote]
Great stuff ! Film sets , it’s the only way you can improve by looking back at them .
And if not sure you can send them to me every now and then for a second opinion if you can’t make your mind up

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[oscar Young]

Some contest photos!!

GUYS i know i need to grow everything, well, i have 17kgs to go up! i promised myself i wont compete again until i’m READY and when i mean ready at least 7-10kg more on the frame, i have no rush to hit the stage i want to do it well….. besides the WHOLE BODY (and primary legs) what else should i pay more attention? in order Legs > … > …. > …. so i can tailor my off season with movements i might not be doing or even muscles i might not be giving the attention needed, tips appreciated!

I always feel more emphasis should be placed on your weak parts whilst also bringing up other body parts too .

So question is what are your weak bodyparts? From what I can see in your profile pic , definitely legs …. What would you say ?[/quote]

Legs FOR SURE!!! these are the top of my prio, so should i focus basically on them and let the rest grow with no particular order? its quite in a dark place now since i’m really thinking about bringing them up, i dont know if there is any tweak i should do on my training program, frequency, volume for them, execution i’m really trying to focus totally on knee flexion, i even changed gym to have access to a decent hack squat and leg press, since commercial gym’ss have some “attachments” that wont let me have full ROM, any suggestion?

[/quote]
Each session Just focus on
•MINDSET: be as prepared as you can mentally to be able to take sets ‘there’

•SET UP : make sure all machines you use are set up perfectly. This will dictate the outcome of the whole movement. If your set up is wrong, your execution does not matter .

•EXECUTION: focus on initiating the movement through the target muscle , take eccentrics where necessary, focus on making the change of direction from eccentric to concentric as optimal as possible. Meaning no swinging, bouncing or using elastic energy . If you struggle scale weights back and use pauses in the hole and dead stops to make these standardised.

•EFFORT: This is the corner stone of progress. Make sure you take sets there .. that takes balls to stay in the set, composed and locked in …

•CONTROL ALL VARIABLES YOU CAN : make sure you control perfectly everything you can . That is
Food
Sleep
Stress
Digestion
Sleep
As the above dictate whether your performance improves or regresses.

Focus on the above points first . And I guarantee you will make steps forward.

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Some contest photos!!

GUYS i know i need to grow everything, well, i have 17kgs to go up! i promised myself i wont compete again until i’m READY and when i mean ready at least 7-10kg more on the frame, i have no rush to hit the stage i want to do it well….. besides the WHOLE BODY (and primary legs) what else should i pay more attention? in order Legs > … > …. > …. so i can tailor my off season with movements i might not be doing or even muscles i might not be giving the attention needed, tips appreciated!

I always feel more emphasis should be placed on your weak parts whilst also bringing up other body parts too .
So question is what are your weak bodyparts? From what I can see in your profile pic , definitely legs …. What would you say ?

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Hello team , I woke up feeling great , I feel as if I am totally out of the woods with the Largey I had .
Very productive session at flex and tone earlier today . Presses were all up and significantly .
Seems this rest has also done me good .
Tomorrow we wrap up 2 days of training with pull .
Need an early one to prepare for that as it is very demanding.
Happy new year to everyone and I hope you have a fantastic start to 2022.
Love always x

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[oscar Young]

Also Please watch my push videos for mobility drills, warm ups and cues on Pressing .. alternatively send me a video please:)

thanks, where can I send to you some videos?[/quote]
Instagram by DM

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[oscar Young]

Hello citizens…. Rest day today.. just steps and chill .
Legs have been absolutely written off and still pumped like I just finished the session.
Feeling very positive. Early bed as we prepare for a 2 day marathon, starting with push tomorrow . 🙂

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[oscar Young]

Also Please watch my push videos for mobility drills, warm ups and cues on Pressing .. alternatively send me a video please:)

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.