[oscar Young]

After a day off training yesterday, we were back on push today .
Very very good session overall. Strentgh held but obviously it looking to okay hero at this point .
Obviously volume has been tapered and Jordan continues to monitor abs manage fatigue closely.
Looking forward to a leg/pull session tomorrow. Should be gruelling but fun. I really enjoy pulling as it’s challenging in itself and demands full focus …. Add legs to it and it’s a game changer ?

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

[oscar Young]

LEG DAY
A successful & very productive session. I’ve uploaded a few clips of the session. PB’s across the board right from adductors through to calf raises . A very good day .
Tomorrow we rest ☺️

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

[oscar Young]

Personally I’d run
•lying dumbbell hamstring curls x 2
•heel elevated smith squats x 2
•trap bar dead’s x 2
•rear foot elevated lunges x 1
•smith glute bridge raises x 2
I’d leave the RDL for pull day .

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

[oscar Young]

It’s DEFINITELY not mandatory. As a 20 year old you can learn a lot of basics from this site. The question then becomes how you apply yourself on a daily basis.
The other question is your goal,where you want to go, how fast you want to get there and how important it is to you . That’ll be followed by your budget .
So a quick list of this will answer your questions.
But if not now then later you will DEFINITELY need a coach as most successful people in any field still have mentors and coaches.

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

[oscar Young]

REST DAY
Cardio this morning, 2 rounds of posing, breakfast then set off to a days work .
Finished at 11:00am .
Food shop , cooking, cleaning after , then the best bit ….a cheeky 30 minute nap that I was dying for ..as yesterday was so busy I could not nap.
They have been a Saviour in terms of breaking the day & keeping me fresh .
Finish work shortly then it’ll be an early bed . Ready for legs tomorrow .
Most of my days are the same to be honest as I’m set in a routine tbh. 🙂

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

[oscar Young]

You want to hit one exercise focusing on the shortened range so preferably a preacher variation where you can drive your elbow on the pad.
Then a second variation hitting the fully lengthened position which is like what Jimmy mentioned here cable curl facing away from the stack.
But ultimately as Kam mentions above , you have to connect with the movements .

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

[oscar Young]

PULL
Cracking session this afternoon on pull . Volume altered once again for this one. All movements progressed . That’s the job done today .
Cardio first thing , session smashed and progressed, 10 Minute bike to wrap up . Now we eat , get a few steps after and call it a day.
Focus on recovery after 🙂

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

[oscar Young]

Hi Leigh

What’s the rationale for a single set?

Hi, well for a year I’ve been training in my garage gym due to covid (back to a fully equipped gym when I head to uni for my masters in September).
Since I have only barbell and dumbbells I feel as though when I do 2 hard sets of rdl I get a lot of fatigue that feeds into my sessions later on in the week. Personally I find it quite hard to manage the fatigue with mostly compound movements due to the nature of my setup. If I had machines it would be a lot easier of course. [/quote]

So it would help if maybe you posted your full training set up and let’s look at it to see if we can shuffle things around to suit recovery maybe ?[/quote]

Yeah sure, I used the upper lower split on jps ebook as a template and switched the exercises out to similar movements, the rest between each session is exactly the same etc.

Upper A is:

Bench press x2 (6-10)/(11-15)

Chest supported db row x2 (8-12)/(15-20)

High incline press x2 (6-10)/(11-15)

Db row x2 (6-9) (11-15)

Lateral raise x3 8-12/11-20

Weighted pull-up x1 followed by a back off without weight

Lower A-

Back Squat x2 (6-9)/(11-15)

Nordic hamcurl x2

Db Bulgarian split squat x2 11-20

Rdl x1

Upper B-

Db flat press x2 (6-10)/(11-15)

Barbell row x2 (6-10)/(11-15)

Lateral raise x3 8-12/11-20

Pull ups weighted x1 back off no weight

Close grip bench (6-10)/(11-20)

Lower B-

Heel elevated squats x2

Bulgarian split squat x1 with an intensifier

Nordic hamcurl x3.

To note: rest days I do a light arm session nothing high in volume just some added volume usually on biceps usually consists of a db curl and hammer curl.

In jps upper lower program there’s two rest days directly after the last upper session of that week which is where I add in conventional deadlifts in my upper B but take out the bb row, since there are two days after for rest it gives me a chance to recovery from the conventional deadlifts[/quote]

So this is where the issue is coming from if you are going into the gym and training on rest days. Light arm sessions or not the fatigue you will recruit from sets across the week is accumulative leaving you not recovered when you come into your main programmed sessions. The knock on effect is you missing sets out that are arguably the most important in terms of growth because you are still tired from too much work across the board. Less impactful work will give you a hell of a lot more than more work that ends up being “fluff” [/quote]

Thanks Jimmy,

What would be your suggestion for training arms on a routine like this. Would you add them in on the end of a particular session?

[/quote]
I’d add biceps at the start of legs of lower A & B and you are already hitting triceps on upper

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

[oscar Young]

Hi Leigh

What’s the rationale for a single set?

Hi, well for a year I’ve been training in my garage gym due to covid (back to a fully equipped gym when I head to uni for my masters in September).
Since I have only barbell and dumbbells I feel as though when I do 2 hard sets of rdl I get a lot of fatigue that feeds into my sessions later on in the week. Personally I find it quite hard to manage the fatigue with mostly compound movements due to the nature of my setup. If I had machines it would be a lot easier of course. [/quote]
So it would help if maybe you posted your full training set up and let’s look at it to see if we can shuffle things around to suit recovery maybe ?

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

[oscar Young]

Push today … productive workout all round. Presses are still holding. If anything progressed on the prime chest press by a rep.
Jordan altered the volume a bit today responding to bio feedback which is very important at this point. A few steps to get in then it’s early bed before the madness starts tomorrow again 🙂

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

[oscar Young]

Rest day today , spent travelling to Durham as I lost my passport abs needed a new one . So for fast track you have to attend a face to face interview and they were all booked up except Durham which was the nearest . 5 hour round trip .. but it’s done now & ticked off . Little walk before my last meal & it’s bed time.
I love Saturday nights as I try get 10 hours in bed. Expecting a banging push session tomorrow .. we will start altering volume tomorrow too 🙂

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

[oscar Young]

I think if you get a nice carb heavy meal before bed , and are well hydrated on that day too , with electrolyte balance spot on.
Upon wake as you get ready and start sipping your intra workout drink that you’ll have made the night before and left in the fridge . You’d carry on sipping as you drive to the gym and by your second exercise you’ll have finished it and then you’ll just keep topping up your drink with water . Jobs a good un…
I did that during lockdown as the only access to a gym was to train at 5:00 and not only did my performance not drop at all, the pumps were immense as there’s no blood concentrated in the stomach to aid digestion. It’s just all shuttled in the muscles .

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

[oscar Young]

Leg day boxed off. Slow start but soon after the first set of adductor I sort of came to life.. both sets smashed , I moved onto the big compound which was the pendulum.. 2 sets here , first with a 3 sec pause in the hole .. second set 3 part drop set working from 5 plates for 6 , 4 plates for 6 & 3 plates for 12 reps . Quads fried after that , took two sets on leg extensions, 2 sets on ham curls and finished with some calf stuff

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

[oscar Young]

Rest day today . Absolutely battered after that pull yesterday. I think it’ll be my last lower back loading pull as it’s taken a lot from me .
Or I might move it further down the plan so I’m
Not pulling that sort of load .
Tomorrow we embark on legs and the pendulum awaits 🙂

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

[oscar Young]

Micah has broken down the Dorian perfectly . It’s an RDL with a leg drive .
The conventional deadlift you have to bend the knee to pick it up therefore biasing quads through the leg drive.
Therefore knee angle ? becomes the determining factor here .
An unchanging knee angle will bias hamstrings, a bent knee angle will challenge quads more etc

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