[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

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[oscar Young]

Hello Jim I’ve done this before and you’d just put one squat variation & a leg extension.

Thanks Oscar, that is the route I am going to take [/quote]
Brilliant! Let me know how it goes

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[oscar Young]

I tag abs at the end of chest days , & at the end of delts and triceps…

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[oscar Young]

Hellooo team , so this is a double update as I forgot to do it yesterday. One of the best push sessions I’ve had in a long while . There’s just something about Sunday sessions and I attribute it to sleep without an alarm. But who knows ??‍♂️… either way I am slowly creeping to 6 plates on the Atlantis chest press… but more importantly my form hasn’t gone from bodybuilder to powerlifter during this process like previous runs . My execution is very very standard from one session to the next , infact that’s the priority. I’ve hit 4 plates on the prime shoulder press too with the best depth too , so I was absolutely buzzing.
LEGS this afternoon and Jordan had instructed no more pauses at the top of squats and there should be continuous reps for continuous tension instead.. this kicked my arse as it made an already hard set , twice as hard. But that’s what we are here for . Numbers up on both sets of pendulum, leg extension, ham curls and alll…but I’m absolutely fucked! Early bed tonight.

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[oscar Young]

REST DAY
Nipped in for a bit of work this morning. Nothing crazy . Just cardio & a Couple clients. Rest of day spent chilling and catching up with friends

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[oscar Young]

Hello Jim I’ve done this before and you’d just put one squat variation & a leg extension.

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[oscar Young]

BACK & BICEPS
Great workout this morning. I like pull & I really enjoy it.
Jordan refreshed the workout recently , I am still at the stage where everything is progressing….

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[oscar Young]

Do you think I missed my opportunity to deload/devolume? Funny all the warning signs mustve passed me by or i subconsciously ignored them…

thanks for your input ?

Maybe subconsciously or consciously ignored them . We have all done it at some point. Being in denial and wanting to push on. But it’s never too late and as Jimmy advises you could just take some time off now and drop that fatigue as it seems you’ve dug yourself deep .:)

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[oscar Young]

REST DAY
Not much to report as I’ve been in work most of the day seeing to clients.
It has been a good day
I live 5 minutes away so in the afternoon I had a big gap so it’s handy.
So not long left before bed now. Food packed and good to go 🙂 a

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[oscar Young]

Yeah if you have high bar squat on both rotations then you can defo sacrifice it on this one & stick split squats instead.
I’d also opt for a unilateral leg press instead of a lunge.

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[oscar Young]

LEGS
I can’t complain after today’s session. I’m wrote off. So last week I posted my pendulum squat top set on IG, thinking everything was spot on. The eccentrics, the pauses and all, but Jordan give me feedback saying he preferred there was continuous tension on the quads hence I’d have to do continuous reps.
Today was the day , and I had to reduce loading a touch first as previously I was closing in on 5 plates ….today I had to reduce back to 4 plates and even then it ruined me.
Videos sent to Jordan & he approves.

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[oscar Young]

I am also with rich & jimbo, the cuffs can be anywhere on the arm as long as they are adjusted tight and stay in place…or try them over a jumper or something to make sure they stay in place.
What matters in terms of connection and execution is what part moves first .
IMO the target muscle , or the joint nearest has to initiate the movement.
In this case as the DELT can’t move it’ll be the elbow leading the movement.

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[oscar Young]

CHEST & BICEPS
Today we joined Kuba at ultra flex Rotherham. A trip that was way way overdue but due to lockdown and life didn’t happen sooner.
Either way we had a very productive session. Always do with Kuba and Meg.
Both looking absolutely superb and on target for their respective comps later in the year.
I enjoy Kuba’s company because like myself he’s not afraid or too proud to be a fool ,and to be one there’s gotta be humility. only when you are a fool can you learn new things.
Being a fool is a precursor to moving into the new dimension.
Session was filmed by gav and will drop soon on. 🙂

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[oscar Young]

Their knees aren’t bent , but soft. The lift is initiated by driving the hips back and focusing on lengthening the hamstrings.
Where as the SLDL , the hips aren’t pushed back , as you just hinge at the hips . The goal is massive back density, erectors leading . Jordan explains this well in one of his posts on IG.

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[oscar Young]

Hello Kai, loosing a parent is never easy. Give yourself a break and at least get some time to grieve … as if you don’t and delay it, it will come back to haunt you & it’ll cause major issues for you in everyday life.
So either take a break from training and do something you actually enjoy or carry on training but just have some fun with it as opposed to being anal about everything.

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