[oscar Young]

Kai a video of you doing RDL’s would be helpful to see….that way we’d cue you on the missing piece of the puzzle. You are welcome to send it to my DM .
Otherwise then it simply is about pushing your hips as far back as possible and then extending them forward forcefully as you stand up . Completely braced would be your upper back and your belly button pushed into your spine.

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[oscar Young]

One year out , I would prefer you start full body x 3 , purely to hit all body parts frequently , gauging where your Strentgh is, you also won’t need much volume to create novel stimulus and some of these movements are skills so really re training your movement patterns & once in the grove of things snd I’ve totally rinsed out FB for all it’s got then I’d move to upper/lower .

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[oscar Young]

Hey guys yesterday post push my stomach was going west . This went on all through the night turning into full fledged diarrhoea. This morning i was slightly improved and i have amazed to get a decent leg session in & move numbers forward. Now just eating up and focusing on rehydration.

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[oscar Young]

Hi Oscar, any chance you could start listing what is in your workouts again?

Yes I could which one you interested in seeing?

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[oscar Young]

What should we do on deload day , everything stop ?

Hows the diet

Just rest , do nothing. Remember the idea of a deload is to drop fatigue. So the earlier you stop and switch off the sooner you’ll be fresh . You’d still adhere 100% to the diet if you had one

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[oscar Young]

I always feel it should be a song of your choice that way it means something or you ah e a connection to it and can make it your own . It could be any genre you enjoy

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[oscar Young]

Big push session today … we are now in 6 plates territory with Atlantis chest press & 4 plates on prime press . Great Sets and really enjoyed the session. Early bed and we got leg far tomorrow

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[oscar Young]

These are all examples of needing a deload OR Devolume. Plus others are Overlapping soreness from one session to the next, feeling overall fatigued and less motivated to train, decreased performance, poor muscle pumps and a lack of “good feeling contractions”, may all be indicators of doing a bit too much. During a deload id take Time off training completely, where’s during a devolume, youd slash the volume by 50% for a full rotation.

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[oscar Young]

Rest day today … a bit if work in the a.m and a bit of a good shop and cooking in the afternoon. I really enjoy cooking ,headphones on and we are off .?

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[oscar Young]

@youngoscar I just don’t know where to start, I don’t know the right people industry to gain advice on how they started their coaching career

Maybe getting a mentor would be an idea ?

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[oscar Young]

Today’s pull session was soo good and after the first lift I knew it’ll be a good day . One of those sessions where unsurprisingly things just took off & we sort of ran with things. Check in done as well and Jordan is happy with things thus far. No changes, keep working.

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[oscar Young]

For me it was just a case of making a decision, setting a focal point and working to moving towards it.
I was scary at first but it was a case of using that fear as a driver as opposed to an obstacle .. chances are you will be soon

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[oscar Young]

After a days rest yesterday we were back in today with delts and tris. Mini win on the Atlantis press by hitting 5 plates for 6 reps… the 6th was a grinder but I’ll take it.
Was very happy with the JM smith tricep press as well as I managed to hit 3 plates for 5 reps & with a dead stop . Obviously accuracy was at the fore front…. if I can’t afford to be accurate I adjust the load to suit. That’s non negotiable. If I can carry on stringing such sessions then I think we’ll have made major steps by the time I stand onstage in 18weeks .
I’ll upload the sets on my Instagram too if you are interested.

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[oscar Young]

I would prefer to add a JM smith press over a reverse grip smith personally . Or weighted press-ups ?

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[oscar Young]

Hi Oscar . I have watched your recent leg video but could you just clarify set 1 on the pendulum squat is a 3 sec Neg and pause in the whole , what rep range do you aim for on this set ?

Set 2 is no pause , but you increase the load ? And what rep range do you aim for on this ? And then it’s 3 set on leg ext challenging different lengths .

Hope my question makes sense many thanks

Hello Adam , so

Set 1 6-10 reps (3 sec eccentric, 3 sec pause in the hole, up and no pause at the top)

Set 2 6-10 (one second pause)

Set 3 6-10 (no pause)

I’ve since dropped my volume and only take 2 sets . The pause set & no pause at all ( added weight)

I’ve posted 2 videos on my insta today so worth a watch [/quote]

Thanks a lot the reply Oscar I Will check out the Instagram vids .

I have another question if it’s ok as catching up on your log . On your tri and delt day you say you have removed dips , what exercise have you replaced them with ? Again many thanks [/quote]
Replaced it with nothing … as I get heavier and stronger I have to adjust volume accordingly

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