[oscar Young]

Chest day earlier. Very productive session. Numbers pushed up on Atlantis chest press, prime shoulder press & even the stretch set on prime chest press.
Check in after.. Jordan reckons it’s the best look to date . The HIIT training has been ramped up with bike sprints, ropes & hypers added on.
Split also adjusted to push/pull/ rest/legs/ rest
16 weeks out, we march on … ??‍♂️

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[oscar Young]

Hi buddy just following up from my previous post. Are you able to post your workouts? Are you back in cycle?

CHEST AND BI’s + SIDE DELTS

〰️Prime pec dec – 1st set 3 second squeeze in the short 6-9 , set 2 1 second stretch nothing in the squeeze 6-9 this on mid setting , final set , lengthened setting 3 seconds in the stretch , nothing in the squeeze 6-9

〰️Incline Atlantis 5-9 , 9-12

〰️Prime shoulder press , but focus on upper pecs using hips forward 5-9 , 9-12

〰️Flat prime top peg only 1 x 5-7 , drop 3-4 , drop , 3-4

〰️Assisted dip , 2 sets here , both with 2
Seconds in the stretch , 6-9 , and 12-15

〰️Prime lateral : 4 sets here , first set load the short , 2 seconds peak squeeze 5-8 reps , second set mid setting again 2 seconds in the squeeze 5-8 reps , 3rd set still mid setting but no squeeze 8-12 reps , final set lengthened setting 8-12 reps no squeeze

〰️Single arm standing cable curl , facing the stack, stand close , set 1 – 2 seconds squeeze 5-8 , set 2 no squeeze 8-12 , set 3 face away 8-12

〰️Abs

That’s what I did today Michael 🙂

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[oscar Young]

REST DAY
That set of snatch grip RDL , truly took my soul. My back has felt pumped all through the day. Defo run a bath tonight, another double dose on halcyon later & an early bed should do the trick. Push awaits tomorrow abs there’s PB’s to be taken 🙂

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[oscar Young]

The guys advice here is spot on ….& because you are in a period where everything has sort of aligned & you are making insane progression then make biscuits your best friend. The little 1.25kg plates & the 2.5kg are going to be moderate jumps but jumps nevertheless where the reward outweighs the risk factor.

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[oscar Young]

It should work to be honest. Abs better yet you can tag some biceps at the start of leg day when you are warning up between sets. ?

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[oscar Young]

Pull today at ultra flex Rotherham with Kuba and Meg. Always a top session when we get together.
A bit of posing post session trying to polish up my presentation and Kuba being kind enough to help me. 🙂

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[oscar Young]

They can grow from pull work , direct arm training and you can train them directly too if you deem it worth it ..
So long as you are training to your needs you are on the right track

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[oscar Young]

I could not have said it better rich ????????

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[oscar Young]

Delts and triceps earlier.. nothing crazy, nothing to shout at of the top of the roof but we are just creeping forward slowly and nicely taking small wins as we March forward.
Very content with the work done today ….. and part of that is knowing I’m insufficient and I could be even better next time as there’s always room for improvement. I will be better next time…. The variables are in my control…:)

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[oscar Young]

Exertion headaches are common & a good stint of rest usually helps improve them . If you’ve managed to train since it must not be too bad because I’ve seen people who’s eye sight has been affected because it was too extreme and painful.
Just monitor the situation on a daily basis

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[oscar Young]

Rest day also known as Admin day … lol . Lie in to start , cardio, breakfast then start the day .. it’s been a good day & im looking forward to the week ahead:)

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[oscar Young]

They do….I literally had a client who had sore elbows and took join in for 2 weeks doubling the dosage . The pain went completely and typical , instead of coming down to normal dose snd carry on , he stopped taking the supplement all together.
After 2 weeks his elbows we’re playing up again , this time he repeated that process with pretty much the same outcome and now is back to a scoop in the morning and one in the evening maintaining it & pain free .

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[oscar Young]

Hello will, we have this leg press in my gym and to be honest I would not worry about loading points here . It is a very good leg press for targeting quads based on the low foot plate which will force you to place your feet low and get more knee flexion therefore targeting quads.

I would worry about how strong I am between 5-30 rep range.

I would worry about my eccentrics

I would worry about my ROMS

I would worry about my change of direction for from eccentric to the concentric & whether I’m using elastic energy or bouncing.

I would be aiming to do continuous reps if possible to maintain tension

Thanks for the detailed reply Oscar appreciate it, do you mean the leg press has a naturally lower foot plate than other leg presses or do you mean to use the lower plate? I’m 6ft 4 so I struggle to keep my feet on the lowest plate and still get a good ROM so my feet usually end up bang in the middle and relatively wide to get the depth [/quote]
No the footplate is Already set low and at an angle that favours quad emphasis, so anywhere your feet are placed you’ll hit quads.. just make sure the seat is set lowest . Which for you it probably will as you are 6ft 4

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[oscar Young]

Hey I seen earlier in the log that you only had 1 rotation of exercises for this split, I believe.

Either way if you have only 1 rotation do you think that is something I should try and see if I can progress well on as I’ve always done 2 rotations for my days.

Yes off course, you can try one rotation too 🙂

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[oscar Young]

Leg day had me nervous. Since we changed the squats to continuous reps, things are twice as hard . Mostly set 1 with a 3 sec eccentric, 3 sec pause at the bottom, one up , then straight back down. This set has tested me than any other .
The second set is just as horrible as it’s just up down aiming for 12-15 reps…the last 3 reps are sooooo challenging but also got me working harder on my fitness… the fitter I get , my plan is to hit 5 plates for 20 reps non stop. Then I’ll
be laughing.

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