[oscar Young]

Proper written off today .. lol .. that session yesterday was the one . And I felt good going in which meant performance was peak.
Not done much today .. apart from work and cook . So early bed as we plan to attack push tomorrow 🙂

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[oscar Young]

Very productive day in the office this afternoon. I’ve felt a certain vulnerability all week so as I walked onto the gym floor, I knew that feeling was going to get converted into power as opposed to pity. Because this is where I am happiest, doing what I’m meant to be doing.We swapped a few movements around and introduced new movements too so was quite exciting . First time I’ve done a smith squat in god knows how long but felt very good . Full of gratitude this evening to have the people I have around me & a facility where I feel secure do what makes me happy regardless of how I am feeling.
Very good numbers here to start so it’s exciting how far into new territory I can take things.

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[oscar Young]

I would first send me a video on my DM to critique & give you pointers .
Then go to the video section and watch my videos on push and see if you can pick up some pointers. There is loads .
In terms of split chest twice a week should be ample… what are the workouts looking like exactly?

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[oscar Young]

Rest day here today …not much going on but some work , & napping .
My mothers anniversary also so a bit of reflection, gratitude & a reminder of my own mortality..
Sooo leave life to the fullest… Life was designed to be lived with purpose , fuelled by vision, oiled by compassion , propelled by the offensive . 🙂

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[oscar Young]

Yes you could start with lat raises or/and you could also run two push rotations where one prioritises delts & tris & the other pec but still hit delts on it .

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[oscar Young]

I would leave it maybe this week for things to settle down first and try next week again .
Alternatively in my push workout I’d tag 2 sets of leg extensions maybe .
On my pull tag 2 sets of Seated hams just to carry you over if you must .

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[oscar Young]

Seems like all is going well…:) I’d taper the volume down a bit as you go into the last 2 weeks…
It depends how hard you can attack your sets . But if you can really zone in and attack the set like your life depends on it & be accurate with it whilst still progressing your numbers, then I think a single set in your compounds is all you’ll need to hold that tissue .

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[oscar Young]

Let’s talk about execution first … you can always send me videos on my DM .
Then off course program design follows. You can post your split on here if you need help too. 🙂

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[oscar Young]

Pull complete this afternoon. The SLDL is back & the first rotation went well . Now we just push to get strong .
All other movements were progressed. It has been a good day at the office:)

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[oscar Young]

I would be more concerned getting a diagnosis for that shoulder pain first as opposed to skirting around it my man .

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[oscar Young]

Yes o would say having a tricep press/ dip as a compound is important.

I would have this as:

Incline Atlantis press
45 degree smith press
Tricep dip
Pec Dec
Cable lateral raise
Cable cross tricep extension
Dumbell lat raise

To answer second question, IMO no they don’t bring much but restrict your loading. My gym is full of them .. I only have developed forearms as a result of carrying them around for clients

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[oscar Young]

Roughly giving 4-5 days for legs to recover … assuming you were doing cardio and steps were high too …

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[oscar Young]

What dose of test and primo / eq ?? If you change the primo with which other you will change it ??? Pre contest use normally prop / tren a / mast ??

No we won’t change primo . We will keep primo and test ….as we only got back on cycle last week .

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[oscar Young]

Push … we had a productive session this afternoon. After how shocking the last rotation was , we decided to give it another go to confirm if last time was a one off or I was at the ceiling of some of my presses.
This afternoon out of 3 presses only one survives … the Atlantis press is still going …
The prime shoulder press matched & the dips under by one .. so it’s time to sit down weigh options & introduce new lifts .
We will then run the new options to the ground squeezing everything that we can and then repeat. Simple ..:)

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[oscar Young]

I would do
Push – chest and tri focus
Pull – back & hams + 2 sets of bicep at the end
Rest
Legs – 3 sets of biceps to start + quads,hams
Rest
Push – delt & tri focus
Pull – back & hams + 2 sets of bicep at the end
Repeat
In the leg session I’d have a squat variation a, a leg press for quads & leg extension . Volume as needed .

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