[oscar Young]

At 18 years I won’t overthink these things… as Clare stresses live your life. You have time in your side. So long as good habits match your goals that’s all that matters.

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[oscar Young]

Chest and biceps today, session was as good as they come . A biscuit added on both Atlantis press and prime shoulder press and form stayed standard .
It’s not as simple as taking heavier loads without intent, it’s a case of constant search for novel stimulus by maintaining execution or better yet improving it .
Execution then remains as the only variable with a continuum of progression as opposed to load … because I’m the end you can only get so strong and then something will tear or break ,or better yet something you don’t want to grow will grow. But that’s neither here or there , but for me as I pursue Strentgh I’d like a return on my investment when onstage … so execution over everything I say …
DISCLAIMER: THE GOAL TO BE STRONGER FROM ONE SESSION YO THE NEXT IS STILL IP THERE AS TOP PRIORITY

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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

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[oscar Young]

This is probably a lack of stability. One of the biggest cues I give to clients on the leg press is to focus on how tight they are gripping the handles and as a result they are then wedged into the seat as tight as possible. The harder you pull the handles up (opposite direction) the deeper you get wedged into the seat & thus improving stability.
Then next is probably sticking to your active range of motion . Or try pushing your knees out towards your armpits if you looking to go deeper as that Gate opens up your hips .
Better yet you can send us a video on my DM if you want . 🙂

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[oscar Young]

Rest day today so a load of admin….catching up with little chores I’ve been putting off and that. So still productive day 🙂

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[oscar Young]

Thanks for the reply about the no deadlift variation on pull days.

I had a question on how you guys are doing your diet and how many calories/carb difference are you guys keeping from training to non training?

And if there is a important reason for it

It’s just the same diet daily here it is
MEAL 1:
1 pack keta salmon ( usually 220 ish g) with half pack hake/haddock ( usally 110 ish g)
100g baby rice
200g pineapple
40g sunflower seeds & 10g walnuts

?MEAL 2:
300g extra lean beef mince
100g jasmine rice
100g Papaya
40g sunflower seeds & 10g walnuts

?PRE WORKOUT
eat this fairly close to training , as close as you can with it feeling like you can train )
60g protein from vegan whey
150g baby rice
150g blueberries 100g pineapple
40g sunflower seeds

?PWO:
2 packs hake
100g jasmine rice
100g pineapple
40g sunflower seeds & 10g walnut nuts

?POST POST:
300g extra lean beef mince
100g jasmine rice
200g pineapple
40g sunflower seeds & 10g walnut rice

?PRE BED:
40g protein from pea protein
Blended with 200g pineapple , 200g blueberries
100g baby rice , 40g sunflower seeds

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[oscar Young]

You could still keep it that way and just program deloads every couple of weeks . Also are you using joint supplements like join in ? It’d Ona long way

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[oscar Young]

I’d be looking at getting very good first & very strong at movements like the RDL first before trying a paused variation as it is very very demanding & things can go very wrong very quick.
And personally I’d take the same approach for the other movements…just Nail the basics first and get strong between 5-20 reps.
Maybe use a dead stop to standardise form ..

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[oscar Young]

A bit of spinal flexion is not the end of the world . So don’t loose sleep about that buddy . You have done the right thing to elevate the bar of your limbs are long . Safety first ..

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[oscar Young]

BACK AND BICEPS
Excellent session today…. Not because everything was up but because it also felt right.
The intricacies were on point…settings perfect as usual & effort progressed with everything kept standard.
Back trashed & a well deserved rest tomorrow

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[oscar Young]

I would say do mobility drills . So long as they are specific to the workout you are going to do , that’ll prepare you better . Specificity is key .

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[oscar Young]

DELTS AND TRIS
We are making good ground on this workout. The Atlantis press to be specific… I just have to keep with the biscuits because they allow me to just progress each time but depth and eccentrics remains standard .
The JM press takes the same approach with the first stop swapped from a pause to a dead stop to also standardise everything.
Tried to do some battle rope work after and it didn’t end well ? but hey ? here we are.

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[oscar Young]

I noticed you don’t do a deadlift variation on pull day? Any specific reason to that?

Hello marko , good question. This is the first time I haven’t pulled from the flooor in 8 years . I am focusing on accuracy more than anything,the nuances , that is set up, initiation, arm path, scap control & all that . And I have made a lot of steps forward. Now I’m not saying pulling from the floor isn’t going to do the work but I feel I’ve earnt the right to focus on the nuances and training to my own particular needs.
I’ll be doing a video in the next week or so for the site and it’ll be back and biceps and I’ll explain all this .

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[oscar Young]

Ok this to me seems like an execution issue. So you need to stick to preacher curls on ez bar or machine as you have a pad to drive into .
Now with your arms fully extended the first thing you want to do is drive your elbow into the pad as if with the intent to dig a hole onto the pad . Forget about everything elbow downwards and just focus on driving your elbow onto the pad as hard as you can whilst lifting the weight.
The counterforce produced here from digging into the pad will result into your bicep contracting as hard as you drive your elbow and you’ll be moving the load with your bicep.
You might have to reduce the weight but at least it’s your bicep that’ll move the weight from A to B .

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[oscar Young]

We got that leg press at our gym but never experienced or heard that issue. The only thing you can adjust is the back rest so if you played with that then maybe try 212 or 215kg ? Because it is a heavy machine so it might be a big jump even though it still doesn’t make sense getting 210 for 15 and 220 won’t move ?.
Better yet can you do a video of uiu dismounting and send it to my IG if you want?

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