[oscar Young]

On upper 1: I’d probably do one set of 12-15 on the close grip press as triceps are already working on presses and then you hit them on a push down & again in 2 sleeps on arm day .
On lower 1: I won’t start with a back extension, in fact I’d take it out all together. Just to keep lower back fresh for the session and most importantly SLDL .
On arm day : I would prefer a dip variation instead of a skull crusher as you can load heavier here.
I would prefer you don’t dumbbell fly here or if you’d like a chest touch up maybe consider a high rep set or a rest pause set?
On upper 2: I’d prioritise that T bar row & make sure I’m fresh for it, by either moving that back extension down the line or omitting it all together.
On lower 2 : I’d also either move that back extension down the chain and keep lower back fresh for the back squat

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[oscar Young]

DELTS AND TRI’s
Session today was nothing short of epic. Sleep in the last 2 days been amazing. And that extra day off I think did wonders too .
Looking forward to a good pull session tomorrow.

SESSION

Crucifix lat raise

Atlantis shoulder press

Cuffed tricep extension

Dips

JM smith machine press x 3

Overhead tri extension x 2

Decline cable fly x 3

Leaning cable lateral raise x 4

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[oscar Young]

Richie I’d go back to full body split if I was you . Frequency is king and full body will give you that. And now that you got 10 years under the belt with training , you’ll be stronger than earlier when you first started and you’ll be shifting heavier weights

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Thanks Oscar ? the one thing about FB that im dubious about is only 1 set for upper and 2 for lower. I feel my upper needs the work more than lower which i dont care too much about as a non competitor. Do you think i could switch it around so 2 sets on upper and one on lower?

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@rich.e.b | Bristol

[/quote]
All depends on whether you can recover from that. Alternatively upper lower will give you the ability to be able to train with a bit more volume so options are there .

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[oscar Young]

Richie I’d go back to full body split if I was you . Frequency is king and full body will give you that. And now that you got 10 years under the belt with training , you’ll be stronger than earlier when you first started and you’ll be shifting heavier weights

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[oscar Young]

So today was meant to be delts and trus but Because of factors out of my control I couldn’t train.
Now what’s surprised me even though it shouldn’t is how calm how much it didn’t stress me at all. Not because I ain’t bothered about my goals, but it’s just I think I’m in acceptance of current circumstances and I don’t invest energy in variables outside my control …
Tomorrow is another day and we will train tomorrow. 🙂

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[oscar Young]

There’s enough presses there mate for shoulder Hypertrophy. Even ones that aren’t direct as chest presses & dips. As Michael points out here , worry and obsess about execution and effort my man

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[oscar Young]

REST DAY
Lie in this morning, as I was battered from legs yesterday. Been taking it easy today. A lot of Netflix and a bit of admin to go with it .

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[oscar Young]

I am with rich on this one … or you can do
Legs
Push
Off
Legs (quad focused)
Back & hams
Rest
Rest

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[oscar Young]

LEGS
Good evening my people very tough session this afternoon…really really a mental battle . Always is but it’s just at what level . Them paused pendulum sets are so demanding & genuinely so hard…mostly if your goal like mine is to standardise everything from one workout to the next , & that’s depth , tempo , the pause at the bottom, changes of direction, feet stance (how low) & the amount of breaths taken at the top of the movement.
Only then are you able to take any progress on the load added as legitimate…when all these variables are present during a set. Only then do you create new stimulus …
So think about these things as you do your sets, ask yourself if the variables are present first , then look to standardise things from one session to the next.

SESSION

Adductor x 2

Paused pendulum x 3

Banded leg extension x 3

Lying hamstring curl x 3

Banded RDL X 2

45 degree hip extension x 2

Calf work

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[oscar Young]

Max what do you have as a pre workout meal ? And how long before the session do you have the meal?
What do you have for intra? And at what point of the session do you finish it?

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[oscar Young]

PUSH
Today’s session was straight forward. Straight down in that the stars lined up perfectly & I took W’s all the way as I went… pump was epic too. Things couldn’t have gone any better . It’s set me up for legs tomorrow & I might ride that momentum too. Checked in earlier and Jordan I’d very happy ?. So I’m happy

SESSION

Pec Dec x 3

Atlantis press x 2

Prime shoulder press x 2

Low incline prime chest press x 1 triple drop

Assisted dip x 2

Prime lateral raise x 4

Single arm cable standing curl x 3

Legs tomorrow !!!

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[oscar Young]

Yes move your hip hinge to leg days , put it at the end of the session away from your quad compound. Write up something, post it on here & we’ll be happy to help 🙂

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[oscar Young]

It’d be tricky to train PPL without a rest in between in a calorie deficit as recovery demands would be massive. Unless you make sure all recovery variables are on check . Sleep , supps , hydration, electrolyte balance etc .
In that case then maybe
Legs
Upper
Arms/ delts
OFF
Legs
Upper
That’s an option ?

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[oscar Young]

REST DAY
Had an easy day today . A bit of admin and a bit of walks too . My hiccups been playing up the past two days so probably I need to reevaluate everything again. I’d had such a good run abs thought things had settled. But hey here we are..if you can endure it, then endure it. Tomorrow is another day . Early bed for me .

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[oscar Young]

Just to add here , if you incorporate enough upper back work like chest supported T bar rows, BB bent over rows , probated grip chest supported seated rows will all work traps.. so then you’ll not have to obsesses with doing too much trap work than you should.

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