[oscar Young]

BACK & BICEPS
My favourite session boxed off… numbers up except on the extreme row currently loaded on the middle pin . 3rd rotation here & I’m back and forth on this lift. So I’ll discuss it with Jordan whether to alter the loading or replace it altogether.
Check in day today. Jordan is happy with the look and how things are going .
Bloods are also back and they are looking superb… I’m propped buzzing with this before a push & Jordan is happy to.
A well deserved rest day tomorrow.. 🙂

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[oscar Young]

Jesper hits the nail on the head here for me. You need a deload.
7 weeks is not enough to hit a wall on a split that you now want to change splits .

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[oscar Young]

DELTS & TRIS
These are coming round thick and fast now but we are nailing them each time s to the best of our ability.
Top top session today , small wins across the session which is always that goal .
We pull tomorrow and whilst at it check in too 🙂

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[oscar Young]

Hello Leo , Key points here :
•You are still strong & progressing
• You are recovering well from your workouts
No need to change splits at this point in time . Nothing is broken so let’s not fix it.
Post your program on here and we will have a look at it & see if it matches your goals.

Thx Oscar! There is my 3 rotations for upper body. Please help me see how can I improve my weak point.

Upper 1

BB row 2 sets

HS High Row 2 sets

Rear delt row 2 sets

Low incline db press 2 sets

Shoulder machine press 2 sets

Dips 1 sets

Machine lateral raise 2 sets

Triceps pushdown 1 set

Upper 2

Incline Machine Press 2 sets

Db overhead press 2 sets

smith narrow grip press 1 sets

chest supported row 2 sets

lat pulldown ( learn from coach Kassem) 2 sets

sa rear delt row 2 sets

sa lateral raise 2 sets

Triceps pushdown machine 1 set

Upper 3

Upper back pulldown 2 sets

Lat pulldown variation 2 sets

lat machine row 2 sets

Rear delt row 2 sets

Chest Machine press 2 sets

Smith OH Press 2 sets

DB lateral raise 2 sets

OH extension 1 set

[/quote]
Is there any scope for adding one extra lag movement say for one high set ? Preferably a unilateral variation on all 3 rotations. I feel the lat is targeted easier with unilateral movements.

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[oscar Young]

Hello Leo , Key points here :
•You are still strong & progressing
• You are recovering well from your workouts
No need to change splits at this point in time . Nothing is broken so let’s not fix it.
Post your program on here and we will have a look at it & see if it matches your goals.

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[oscar Young]

Rest day today. I feel done in after that leg session yesterday. I’ve felt it massively drained.
Had my bloods done this morning so we are good to get back or commence cycle .
Bath tonight then it’s early bed as i feel battered .

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[oscar Young]

The most amount of muscle damage will occur during the eccentric phase. That’s why say personally myself , I’ll look to spend more time in that phase because I’m looking for maximal damage. That’s not my opinion but a principal of Hypertrophy.
On my compounds I tend to keep it 3 sec , on my isolations I keep it to 2 sec.

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[oscar Young]

Leg day was emotional ?…..we are getting to that territory where loads are constantly getting heavier & that’s not the big problem. The problem is now standardisation… making sure all variables are standardised across that session. That’s ROMS, eccentrics, pauses , changes of direction & ever progressing effort . So very mentally demanding as you have to be all there during sessions and that we are doing well so far . Started filming most of my compounds to compare from one rotation to the next. 🙂

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[oscar Young]

thanks ive always avoided prioritising shoulders in particular front delts as i have a huge imbalance and they are by far my strongest body part

Ok now that makes sense so keep the chest movements first in both rotations and prioritise the chest ….

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[oscar Young]

After rest day yesterday we embarked on a very big push session which we recorded for thy he site and will drop next week at some point.
Very happy with performance today and off course having the camera present adds extra pressure and I can’t afford to fail or be sloppy with my execution, even though it’s what I obsess with most whether someone’s watching or not.
Then that was followed with a busy day , meetings and all sorts of running around . Very tired and it’s an early bed for me as I’m hammering legs tomorrow morning.. reports to follow..lol

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[oscar Young]

On push A & push B I would place the shoulder presses after the chest compound.
OR
I could lead with chest compound on one push rotation & lead with a shoulder press on the other rotation.
But all that depends on your physique and what your priorities are.

I’d swap the chest supported Tbar tow & bring it to pull A and use it as an upper back compound and leave the deadlift on pull B.

The rest of the session looks kosher to me 🙂

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[oscar Young]

Back and biceps went down last night, one of my body parts where I place soo much emphasis simply because of the complexity of training it & the urgent need to bring the body part up.
So far so good , we are moving forward at a steady pace and that’s all that counts. Another one in the bank.
Today we take a fully deserved rest before we go into a weekend of training. Starting with chest and biceps tomorrow which I’ll be videoing for the site .

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[oscar Young]

Personally I have a 3 strike rule . Where I try 3 times & if the outcome is the same I switch the movements.
In terms of standardising your movements you can film your set and compare from one session to the next

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[oscar Young]

DELTS AND TRIS
Big session today, happy with performance. Managed to train later in the day so once again performance , pump & mood was much much better.
Check in with Jordan after. He’s happy with where we are, so just a case of ticking boxes on a daily basis.

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[oscar Young]

I agree with David, the sequence, order snd movements would remain the same when you come back round to the first rotation. That way it’s just right amount of time between the rotations to allow recovery but not too much time you are now almost feeling like you starting again.

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