[oscar Young]

Rest day here today .. just the usual .. not much to report .. just work and steps ..

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[oscar Young]

Or took a deload for 10 months ?

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[oscar Young]

Today I had my first decent session in like 4 weeks where I felt good going from one movement to the next . Didn’t touch loads that I was lifting prior but it felt solid and that’s with a decent amount of volume

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[oscar Young]

You not feeling mentally there is maybe a signal that 6/7 weeks is a sweet spot for you to take a deload , a couple of days off freshen up maybe ?

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[oscar Young]

All of them ..
Preacher curl variations as the elbow pads offer stability.
Hammer curls
Spider curls
Cable curls
Tricep dips
Tricep extensions
Tricep overhead extension

And you can also train arms unilaterally to be able to set yourself up in a way that maximises returns

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[oscar Young]

A crash in two days in Ireland teaching one of my clients training execution , intensity and different set ups .. spoke about the psychological side of things and how important it is ..

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[oscar Young]

Rest day today … work , work and more work .. then travelled to Ireland Belfast to see a client and get some training over the weekend

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[oscar Young]

Is this a common occurrence? Or is it a one of ? If it’s common then you are probably not recovering as your volume might be too high

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[oscar Young]

First leg session in just under 4 weeks , I know I’ll be sore as beginner for the next 3 days lol ..still super low volume & intensity on the lower side to …we rest tomorrow

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[oscar Young]

Hi bud

So the first question is have you tried the above yet? If so how long have you done this training plan for and how is your physique progressing? How many sets per exercise are you doing also?

Yes I’ve been doing this for about a month a bit my shoulder press I do for a top set then back of and with pretty much with everything else [/quote]
Are you managing to recover , are progressing , are you enjoying it ?

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[oscar Young]

Hello team,
We are making progress … slowly but still progress. I have done a pull on Monday very low volume, pulled back on intensity and load and still woke up on Tuesday feeling like I did the heaviest leg session.. that was a cue to take an extra days rest on Tuesday when I was meant to do push .

I’ve done push today , rock bottom volume , intensity pulled back and a rep left in the tank after each set . So see how we feel tomorrow.

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[oscar Young]

I like the movement, I am a fan of any rows that have your spine vertical to the floor. If you are thinking of doing it I’d defo encourage you to do so . Once you have milked it for all its got you should be strong enough to progress it to a bent over row where you are hovering just above the floor, that will really be demanding on your erectors because it means at the bottom where it’s heavy you’ll have tension across all your back . If you want examples just check my IG page for some videos

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[oscar Young]

So you can run something like this :
UPPER
Incline press variation
Flat press variation
Dip variation
Vertical pull
Upper back row
Delt iso
Tri iso

LOWER
ham curl variation
Leg extension
Squat variation
Leg press variation
Calves

Then have rotation A & B . You can also doctor this towards your needs .
.

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[oscar Young]

I would look at :
1. Taking a deload maybe 5 days should be enough .
2. On return if you have 2 pressing compounds maybe I’d drop one of them to 1 working set .
3. Create rotation A and B as opposed to running a single rotation to allow you a longer progressive runway .
4. On return from the deload, reset your lifts and make sure execution is bang on .

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[oscar Young]

Last day of anti biotics tomorrow. They’ve absolutely ravaged my tummy , but I am sorting that with pro biotics . Just glad my chest is better

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