[oscar Young]

hello ?

please realise that what i am about to explain is very much RELATED TO JORDAN ONLY…. this isnt a method i use for others and not one that we use for me!.

ill try to explain as thoroughly as i can

jordan is very very sedentary – to the point where others wouldnt comprehend this! thats not an insult to jordan at all…thats a fact

So the training session is his only output. His only chance to expend energy.

Also Jordan is insanely strong – so within a session, the output is huge! as the work done is literally more. (basic maths)

Also movement during a session expends more kcals as he weighs a lot. So imagine strapping a 25kilo plate to your body and then performing your session…..much harder right! higher HR, higher breathing rate etc etc….all these elements increase energy demand and fuel used.

ANYWAY

so when jordan does a reduced session he is vastly using less calories. In comparison, If i halve my volume, YES i am doing less and using less energy, but not to the same overall extent, as my total output across a day is still demanding energy. The session as a percentage of my total output in a day is about 50%, for Jordan this would be about 95% (i dont know the % exactly obviously, im just stating numbers for reference)

changes…

i have halved his intra workout carbs, and reduced the pre and post by about 10%

i would have removed more, BUT i didnt, as we are in a deficit already, and have other tools in the mix like increased clen (another way to create a deficit) – ALSO the point of a DV period is to recover….so if i had removed MORE i feel that would have just eaten into recovery, thus negating the point!

I wanted to see jordan maintain, or step slightly forward in this phase. which he has.

Corinne this explanation is superb. Thank you

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[oscar Young]

REST DAY
A bit of admin this morning… then a spot of treatment that’s left me pretty much done in all day .
Dry needling , shock therapy,fascial release & then massage to finish . Very very demanding as the therapist went hard.. but I understand I got feel like death before I feel better.
Delts and tris tomorrow

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[oscar Young]

I’d say heavy lower matey

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[oscar Young]

Today’s pwo

Yesssssir ? ? ?

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[oscar Young]

LEGS
Successful is what I’d call today’s session. Everything hinges on the 3 sets of the pendulum. So if I take a win on those sets it does set the tone for them rest of the session. I took a biscuit and matched all 3 sets so it was a win.
After watching Jordan’s leg extension yesterday I added bands on my first set which is aimed at challenging the short position of the quad and holding a 2 second squeeze. It was nasty to say the least but we won’t have it otherwise.
A well earned day of rest tomorrow and we will be having another treatment. I’d neglected that work so much and the heavier I get it’s a stark reminder that I need it weekly. So it’s back by popular demand.

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[oscar Young]

CJ if you have 2 rotations of leg workouts you could do both to be honest. One on each . Maybe rotation 1 have pendulum as your main movement & rotation 2 have a leg press to start then follow with a high rep hack squat or as vice a versa .
OR
You could rinse the pendulum then move to the Hack after or as vice versa. 🙂

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[oscar Young]

Rest day today, catched up with my mum then did a 30 minute sauna followed by a freezing cold shower. Feeling refreshed and ready for push tomorrow.

I do miss the sauna, used to have sessions every Sunday in between cold showers and I’d sleep like a baby after …

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[oscar Young]

CHEST & BICEPS
Mother’s Day chest and bicep session went down so well as expected. A bit of a tough day for me today so my highlight of the day was training.
So I’d really prepared for it, emotionally I was there and very present . I took PB’s across the whole session, loads moved very smoothly.
I always train fasted whereas today I trained with a meal down the hatch & had a lie in . So as they say the stars aligned .
I’ll film this workout next rotation on Saturday as there’s been requests to see it in depth.

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[oscar Young]

IMO Just don’t use them as a crutch , make sure your connective tissue is still bring challenges. This is why I find single ply sleeves are a sweet spot for me and don’t give me too much assistance.

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[oscar Young]

If it’s inline with the other reps in terms of form and they’re all for me it doesn’t matter how long it takes. Get that up. The only thing is when reps usually take this long they aren’t very tight in form (speaking from personal experience)

And this is exactly my point , very few people can maintain internal & external stability at this point b& have the temperament to stay locked in for a concentric rep that takes 4 seconds to get up just because of sheer fatigue mostly if it’s a compound movement. If you can then fair enough.
So for me I’d rather not if it’s going to be a 50/50 grinder with me shifting my body all over the place to complete a rep. If I’ve already taken a win by beating my previous numbers I’ll save myself for a back off set and then at this point take it past failure Because it’s safer & the chances of me staying locked in and keeping that last rep standardised is higher .

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[oscar Young]

REST DAY
A day of rest , a day of walking & catching up with friends. Now probably going to watch a film & get an early bed as it’s chest and biceps tomorrow & I am bloody up for it 🙂

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[oscar Young]

Personally for me I have to asses what’s what depending on the session. Because there’s going to failure then there’s going past failure. Now if I’m doing a top set and I’ve already beaten my numbers I will not take a 50/50 rep or a 4 second concentric grinder., I’d rather save it and take the back off set past failure & even get a plus one if needed . As opposed to taking the top set past failure then having nothing to give on the back off set. Because those 3-4 second grinders are sooo demanding

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[oscar Young]

If you are 16 then there’s no rush in my opinion, rinse a full body and do not look down at it.. there’s a lot to be taken from a full body split even at advanced stage.. so make sure you are training to your needs . Mostly if you after full body development full body will give that perfectly .

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[oscar Young]

BACK & BICEPS
We are well in the grove here… everything feels right. Still taking progressions but movements are getting very challenging. This is where the fun begins as you still want all variables present during the set. I had a treatment on my day off on Wednesday so everything felt fluid, there pump was legit and contractions felt kosher. Very happy . Day off training tomorrow after which we resume to Mother’s Day push session.

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[oscar Young]

So delts and tris yesterday. A session that I really enjoy . A session where I put just a much knowing these are the areas which I was beat on stage by others during my last outing.
So extra emphasis on every move in terms of execution and intensity..

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