[oscar Young]

PULL

So i got a new handset yesterday and for some reason alarm didn’t go off this morning. So woke up an hour later than I should , luckily had no client and did cardio after the session .
The plus is I was so rested and had a superb pull session this morning. All lifts up and I am slowly getting back to my old weights on the barbell bent over row , so pleased with that ):

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[oscar Young]

Good evening people . A decent day today , went to church first thing , then went for a walk & back on laptop this afternoon to respond to some check ins . This evening preparing for the week ahead . Let’s get it !

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[oscar Young]

Would 2 sleeps be enough to recover to do upper again ? Unless it’s a typo you got upper B , rest and then upper C , then lower B?

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[oscar Young]

James has nailed it here 100%

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[oscar Young]

I’m from the US, the shipping is ridiculous. Are there any other alternatives, supplement wise?

Yes look at a company called revive .. get some Circumin , get some omega and as Michaela suggested, BPC 157 peptide is an option too

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[oscar Young]

This is something I seen kuba do a long time ago when I trained with him . Phone on airplane mode , and was only on the gym floor to be used to record sets .
I followed suit not long ago and boy i made so much progress by being able to fully stay locked in !
Its a good place to start

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[oscar Young]

Tim this looks spot on to me . Go get after it and come back and tell us how you get on .

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[oscar Young]

Love this for you Fred .. this is what it’s about. Well done and keep on keeping on

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[oscar Young]

Honestly you could just do all three divisions for fun. But if legs are going to be more lagging than they are in these pics due to the hip replacement then I’d do men’s physique.

If they bounce back and you want to do men’s bb just learn how to pose them better

Thanks – actually these are the worst they will be, surgery was 3 months ago, so much smaller than pre and now surgery is done I can train them much better than even before surgery

[/quote]
The good news here is that if you aren’t in a rush , you’ll have options.. as legs would develop. Then again at 38 years there’s nothing wrong starting with men’s physique and growing into classic over time

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[oscar Young]

Hey Harriet ,

This all looks good to me tbf . The volume and frequency. The only thing left is to try the split and see if you can recover from this which I think you will .

I’ve adjusted the exercise order a bit . I placed your unilateral movements at the start as these are very demanding as you are on one leg . I feel like placed at the start not only are you fresh and have the mental edge but you can load these maximally and take so much from them in terms of glute development.

I’ve kept the smith hip thrusts as you connect with them well and just varied rep ranges . I’ve also swapped one seated ham curl for a lying ham curl for variation and a different challenge to the hammies .

Glutes and hams 1

Seated abductor – (leaning back) – 2 × 10-15

DB reverse lunge (glute focused) – 2 × 8-12

Smith machine hipthrust × 3 x 8-12,6-8, 8-12

BB RDL – 2 × 8-12

Seated ham curl – 2 × 10-15

Adductor – 2 × 8-12

Glutes and hams 2

Seated abductor (leaning forward) – 2 × 10-15

Contralateral split squat (glute focus) – 2 x 8-12

Smith machine hipthrust × 2 x15-20

DB RDL – 2 × 8-12

Lying Han curl – 2 x 10-15

Glute max kickbacks – 2 × 10-15

Glutes and quads

Smith machine hipthrust × 2 6-8, 10-15

Smith wide stance hip dom squat – 2 × 8-12

Glute focus leg press – 2 × 8-12

B stance rdl – 2 × 8-12

Glute med kickback – 2 × 10-15

Leg extension – 2 × 10-15

Thankyou so much Oscar, i massively appreciate this!

My gym does not have a lying ham curl, what could i do instead? I’ve tried cable variation but that didn’t go down well haha.

I’ve watched all of your training videos with Chloe and they are a really valuable so thankyou again.

[/quote]
Just use the seated again and vary the rep ranges again? And don’t be shy going very heavy on hamstrings . They respond well to it . So maybe a conservative 8-10 reps , heavy 5-8 reps and a higher rep range set maybe?

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[oscar Young]

Hey Harriet ,
This all looks good to me tbf . The volume and frequency. The only thing left is to try the split and see if you can recover from this which I think you will .

I’ve adjusted the exercise order a bit . I placed your unilateral movements at the start as these are very demanding as you are on one leg . I feel like placed at the start not only are you fresh and have the mental edge but you can load these maximally and take so much from them in terms of glute development.
I’ve kept the smith hip thrusts as you connect with them well and just varied rep ranges . I’ve also swapped one seated ham curl for a lying ham curl for variation and a different challenge to the hammies .

Glutes and hams 1
Seated abductor – (leaning back) – 2 × 10-15
DB reverse lunge (glute focused) – 2 × 8-12
Smith machine hipthrust × 3 x 8-12,6-8, 8-12
BB RDL – 2 × 8-12
Seated ham curl – 2 × 10-15
Adductor – 2 × 8-12

Glutes and hams 2
Seated abductor (leaning forward) – 2 × 10-15
Contralateral split squat (glute focus) – 2 x 8-12
Smith machine hipthrust × 2 x15-20
DB RDL – 2 × 8-12
Lying Han curl – 2 x 10-15
Glute max kickbacks – 2 × 10-15

Glutes and quads
Smith machine hipthrust × 2 6-8, 10-15
Smith wide stance hip dom squat – 2 × 8-12
Glute focus leg press – 2 × 8-12
B stance rdl – 2 × 8-12
Glute med kickback – 2 × 10-15
Leg extension – 2 × 10-15

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[oscar Young]

Ye you need everything but your upper needs more lat, delt and chest . Would it then be worth running :
Chest focused push
Pull with a touch of ham and glute (do a set of deads here )
Rest
Arms and calves
Rest
Quads and delts
Rest

That way you can really go at it & be able to meet your recovery demands

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[oscar Young]

This looks decent .. any lagging body parts? Any strong or dominating body parts ?

This isn’t first assisted off season after doing it naturally for 3 years. To be honest, I need to bring everything up. Even when lean lean, I have really wide hips, so shoulders and lats maybe need a bit more? [/quote]
Can you please send me your latest updates in my DM and I’ll be able to give you my opinion?

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[oscar Young]

This looks decent .. any lagging body parts? Any strong or dominating body parts ?

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[oscar Young]

Harriet , it’s hard to give my input here, as you’ve said this sequence works best for the gym you train in and keeping exercises at the same rep ranges works best for you . So i would say carry on working hard and results will keep coming

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