[oscar Young]

Hello Conor , from what you mentioned above I’d probably be looking at a deficit if your body fat is on the higher side. Can you post some pics too ? In terms of training I’d be looking at full body split .

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[oscar Young]

After a full day of rest yesterday, we are back on the gain train with delts & tri’s .. I’ll update you later on how it went 🙂

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[oscar Young]

02.20.2021

Delts/Triceps

Dumbbell Shoulder Press: 80×4+1 forced rep, +5lbs, -4 reps; 70×9, +5lbs, -2 reps

Seated Cable Lateral Raise: 10×19, matched weight, +3 reps; 15×6, matched weight, matched reps

Lying Cable Lateral Raise: 5×44, matched weight, +8 reps; 15×8, matched weight, +2 reps;

4 point rest-pause of 10lbx10 with 15 seconds rest

Z-Bar Cable Pushdown: 75×7, +2.5lbs, -1 rep; 65×9, +2.5lbs, +1 rep

EZ Bar Skullcrusher: 27.5ps x7 matched weight, +1 rep; 22.5ps x12, matched weight, +2 reps

Weighted Dips: bw+40×10, +5lbs, +2 reps; bw+30×12, +5lbs, +1 rep

Bent-Over Cable Extension(for long head): 55×8, +7.5lbs, -1 rep; 40×12, matched weight, +2 reps

I was stalling at 75×9 on Dumbbell Shoulder Press for 2 sessions so I decided to go up 5lbs and take the set of 4 reps in order to keep progressing. One of the best tricep pumps I’ve had in a long time, also broke my plateau on EZ Bar Skullcrusher by 1 rep with the same weight.

Hello Evan , I’d stick the dips after the EZ bar cable push down & then follow it with the skull crusher pausing in the stretched position to challenge the lengthened range.
I’d make this alteration so the triceps aren’t as fatigued when you get to the dips as that is a meat and potato movement for the tricep . [/quote]
Okay. Thanks Oscar. I will make that change for the next session. I think that will benefit my pressing strength as a whole as well[/quote]
Correct!! And the presses are the bread and butter so we need them heavy and nailed with perfect form. Perfect eccentrics, perfect changes on direction from eccentric to concentric which means no bouncing , no stretch reflex or elastic energy.
So initial movement comes either from the target muscle or the joint nearest . ?[/quote]
Got it. I always go for slow eccentrics and a pause in the lengthened position so I don’t have any momentum or cheating. Would you recommend adding another press for front delts like a smith press or a barbell press ? Or is one press plenty since I’m using my front delts indirectly on all my presses ?[/quote]
Perfect!!! And One press is enough…once you’ve exhausted dumbbells then move onto incline smith …really aligns well with shoulders and is not very demanding stability wise as dumbbells or barbells are … but for now rinse that dumbell press for all it’s got . ?[/quote]
That’s the plan! I can feel the stall coming soon on these dumbbells. Plus, it’s really difficult to go up in weight on the dumbbells since I can only go up in 5lbs increments and the stability makes it feel as if I’m going up 10lbs. I will move on to the smith once I drive these dumbbell presses into the ground[/quote]
Sounds like a plan 🙂

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[oscar Young]

02.20.2021

Delts/Triceps

Dumbbell Shoulder Press: 80×4+1 forced rep, +5lbs, -4 reps; 70×9, +5lbs, -2 reps

Seated Cable Lateral Raise: 10×19, matched weight, +3 reps; 15×6, matched weight, matched reps

Lying Cable Lateral Raise: 5×44, matched weight, +8 reps; 15×8, matched weight, +2 reps;

4 point rest-pause of 10lbx10 with 15 seconds rest

Z-Bar Cable Pushdown: 75×7, +2.5lbs, -1 rep; 65×9, +2.5lbs, +1 rep

EZ Bar Skullcrusher: 27.5ps x7 matched weight, +1 rep; 22.5ps x12, matched weight, +2 reps

Weighted Dips: bw+40×10, +5lbs, +2 reps; bw+30×12, +5lbs, +1 rep

Bent-Over Cable Extension(for long head): 55×8, +7.5lbs, -1 rep; 40×12, matched weight, +2 reps

I was stalling at 75×9 on Dumbbell Shoulder Press for 2 sessions so I decided to go up 5lbs and take the set of 4 reps in order to keep progressing. One of the best tricep pumps I’ve had in a long time, also broke my plateau on EZ Bar Skullcrusher by 1 rep with the same weight.

Hello Evan , I’d stick the dips after the EZ bar cable push down & then follow it with the skull crusher pausing in the stretched position to challenge the lengthened range.
I’d make this alteration so the triceps aren’t as fatigued when you get to the dips as that is a meat and potato movement for the tricep . [/quote]
Okay. Thanks Oscar. I will make that change for the next session. I think that will benefit my pressing strength as a whole as well[/quote]
Correct!! And the presses are the bread and butter so we need them heavy and nailed with perfect form. Perfect eccentrics, perfect changes on direction from eccentric to concentric which means no bouncing , no stretch reflex or elastic energy.
So initial movement comes either from the target muscle or the joint nearest . ?[/quote]
Got it. I always go for slow eccentrics and a pause in the lengthened position so I don’t have any momentum or cheating. Would you recommend adding another press for front delts like a smith press or a barbell press ? Or is one press plenty since I’m using my front delts indirectly on all my presses ?[/quote]
Perfect!!! And One press is enough…once you’ve exhausted dumbbells then move onto incline smith …really aligns well with shoulders and is not very demanding stability wise as dumbbells or barbells are … but for now rinse that dumbell press for all it’s got . 🙂

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[oscar Young]

02.20.2021

Delts/Triceps

Dumbbell Shoulder Press: 80×4+1 forced rep, +5lbs, -4 reps; 70×9, +5lbs, -2 reps

Seated Cable Lateral Raise: 10×19, matched weight, +3 reps; 15×6, matched weight, matched reps

Lying Cable Lateral Raise: 5×44, matched weight, +8 reps; 15×8, matched weight, +2 reps;

4 point rest-pause of 10lbx10 with 15 seconds rest

Z-Bar Cable Pushdown: 75×7, +2.5lbs, -1 rep; 65×9, +2.5lbs, +1 rep

EZ Bar Skullcrusher: 27.5ps x7 matched weight, +1 rep; 22.5ps x12, matched weight, +2 reps

Weighted Dips: bw+40×10, +5lbs, +2 reps; bw+30×12, +5lbs, +1 rep

Bent-Over Cable Extension(for long head): 55×8, +7.5lbs, -1 rep; 40×12, matched weight, +2 reps

I was stalling at 75×9 on Dumbbell Shoulder Press for 2 sessions so I decided to go up 5lbs and take the set of 4 reps in order to keep progressing. One of the best tricep pumps I’ve had in a long time, also broke my plateau on EZ Bar Skullcrusher by 1 rep with the same weight.

Hello Evan , I’d stick the dips after the EZ bar cable push down & then follow it with the skull crusher pausing in the stretched position to challenge the lengthened range.
I’d make this alteration so the triceps aren’t as fatigued when you get to the dips as that is a meat and potato movement for the tricep . [/quote]
Okay. Thanks Oscar. I will make that change for the next session. I think that will benefit my pressing strength as a whole as well[/quote]
Correct!! And the presses are the bread and butter so we need them heavy and nailed with perfect form. Perfect eccentrics, perfect changes on direction from eccentric to concentric which means no bouncing , no stretch reflex or elastic energy.
So initial movement comes either from the target muscle or the joint nearest . 🙂

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

02.20.2021

Delts/Triceps

Dumbbell Shoulder Press: 80×4+1 forced rep, +5lbs, -4 reps; 70×9, +5lbs, -2 reps

Seated Cable Lateral Raise: 10×19, matched weight, +3 reps; 15×6, matched weight, matched reps

Lying Cable Lateral Raise: 5×44, matched weight, +8 reps; 15×8, matched weight, +2 reps;

4 point rest-pause of 10lbx10 with 15 seconds rest

Z-Bar Cable Pushdown: 75×7, +2.5lbs, -1 rep; 65×9, +2.5lbs, +1 rep

EZ Bar Skullcrusher: 27.5ps x7 matched weight, +1 rep; 22.5ps x12, matched weight, +2 reps

Weighted Dips: bw+40×10, +5lbs, +2 reps; bw+30×12, +5lbs, +1 rep

Bent-Over Cable Extension(for long head): 55×8, +7.5lbs, -1 rep; 40×12, matched weight, +2 reps

I was stalling at 75×9 on Dumbbell Shoulder Press for 2 sessions so I decided to go up 5lbs and take the set of 4 reps in order to keep progressing. One of the best tricep pumps I’ve had in a long time, also broke my plateau on EZ Bar Skullcrusher by 1 rep with the same weight.

Hello Evan , I’d stick the dips after the EZ bar cable push down & then follow it with the skull crusher pausing in the stretched position to challenge the lengthened range.
I’d make this alteration so the triceps aren’t as fatigued when you get to the dips as that is a meat and potato movement for the tricep .

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[oscar Young]

LEGS
What a session this morning was, I was up for it but 3 second pauses at the bottom of a pendulum aren’t the one and are enough to make anyone nervous. Because I have to progress the load whilst still making sure execution is spot on & on that I mean eccentrics are bang on, pauses are 3 seconds and the count starts when I pause & then on top of that add effort .
Another 2 sets to follow which absolutely write me off . One second pause on the second and no pause on the last .
But it’s done, and in the bank. I’ve been no good for purpose all day absolutely fried. Early bed and lie in are in order …. and a well deserved rest day tomorrow too 🙂

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[oscar Young]

Hello Michael, I really don’t know yet … it’s all up to Jordan & I don’t really think about it that much tbh… Once it’s time Jordan will lay out the plan & I’ll just follow…but I’ll be sure to update you …still a while to go yet 🙂

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tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

CHEST & BICEPS
Absolutely superb session this morning. I haven’t taken JP pump powder for a while , but took some today and I almost did not finish the last 2 sets of lat raises as my Kate were just on fire.. the pump was insane. Numbers up, but more importantly execution improved…that’s my priority when I walk onto the gym floor.
Check in day today , week 2 of cruise complete & waking scale weight is 107.2kg just shy of where I started prep last year. Jordan is very happy and reckons we are in a very good spot. Given what we have at our disposal . So no changes keep pushing for now, head down ticking the boxes daily .
Leg day tomorrow so already tucked in bed , to get maximum sleep ?

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[oscar Young]

Jess yes it is indeed & I’m now watching season 3. Absolutely ploughed through it as this is stuff I never get time to do when in work so I’m taking full advantage.. 😉

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[oscar Young]

I agree with rich to a degree, defo on how to approach nutrition. In terms of training there’s no guarantee in terms of getting 2 or 3 sessions so I’d go full body .. upper/lower I’d say minimum Woolf require 4 days a week at least.
Plus we have to think recovery too . Now in terms of approaching the goal I’d be very excited to see where I can get too . Life is about perspective and our perceptions are really important. So the excitement to start and look forward to going somewhere you’ve never been should drive you as it’s a positive one 🙂

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[oscar Young]

Rest day today….woke up went for my morning walk which is about 50 minutes round trip ..then breakfast.
Did some cooking after …for today snd tomorrow.
Then just been a lazy one to be honest. I’ve been rinsing a series called Gomorrah…lol so that’s kept me busy all day

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[oscar Young]

Like rich suggests here let’s get some videos up on here and go lift after lift pointing you the right direction

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[oscar Young]

That as rich alludes is more an RDL or a conventional deadlift simply because of the knee bend. With an SLDL no knee bend at all and it’s strictly just hinging from the hip.
What you can do is set up blocks and then pull from the blocks that way you don’t have to bend your knees because of your limb length.

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[oscar Young]

Firstly make sure the machine is set up to match your body & bio mechanics.
Make sure your eccentrics are slow and at the bottom I’d pause for a split second , drive my upper back into the bench to maximise counter force and as a result illicit output from the pec.
On that concentric phase I’d be thinking drive your bicep across the chest towards the midline (sternum ) as opposed to the elbow cue which will have you use more tricep.
So both gotta happen in tandem , drive your upper back against the bench as you drive your biceps across your pec as if wanting both biceps to touch at the top.
Let us know how you get on. There is more tips so once you nailed this one I’ll give you another

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