[oscar Young]

The program set up is decent . I’d definitely have laterals in every upper session . I’d also include tricep compounds instead of shoulder press like in the session you already have a smith high incline as that will challenge the shoulders.

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[oscar Young]

I second Maddy’s sentiments here..don’t overthink things , control the movement on the eccentric portion, pause at the bottom and that way you can achieve a perfect change of direction . The rest is just a case of how much effort are you really give. .

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[oscar Young]

REST DAY

Not much to report , a normal day in work training clients and doing admin bits that needed doing .. Not the best sleep last night so an early one tonight as we have legs tomorrow and we have to be ready for that .

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[oscar Young]

Hey miso ,
I don’t see anything wrong with this ..I’d say crack on and let is know how you get on

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[oscar Young]

PUSH
cracking push session this afternoon at HQ . Very warm indeed. We are at 157kg on the smith (just shy of 3pps and a 15kg plate ) . It’s the first time my spotter has touched the last rep meaning I took 4+1 assisted rep . Things are getting tough . I’ll stay here & bully this till I can get 6 reps or so then I’ll jump up a kilo a side again . Fun times . This is where tissue is built .

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[oscar Young]

Maximilian this looks good . Even volume

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[oscar Young]

PULL

A very good day here , a productive one on the gym floor too . Pull went well and we took progress across the board .

Progress can look different for everyone. In my case, I reset the unilateral pulldown, actually opting to reset the load and then try to push again but with better quality. For the barbell bent-over row, I added a kilo on each side and took 2 more reps. The seated row stayed the same, and I added 2 more reps and so forth. Progress can sometimes be linear; sometimes, it involves taking one step back to allow for two steps forward in the future. It then becomes helpful not to use a single lens when it comes to measuring progress.

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[oscar Young]

Hello Pierre,
This looks decent , but if your ficus is quads then maybe a pendulum or hack squat might be a more superior option? Not saying a belted squat can’t build quads but just looking for a better option .
Maybe the volume on quads could be a touch higher ? E.g extra set on leg extension, maybe stick a quad focus leg press after the squat variation even if it is for one set ?

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[oscar Young]

REST DAY

Hey guys ,
Not much to report today. Easy day and just went about my admin work in between steps and that . I’ve ticked the list I had set this morning so time for bed . Big week ahead

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[oscar Young]

Hello miso ,

Why don’t you post what you are currently running then ask specific questions about it ? If it already fits your lifestyle that’s great , are you progressing on it ?

Hi Oscar,

I posted it. I just started it like this. Till now i was running ppl or ul ,but due to my lifestyle (private job where i run 20 people/on feet probably 8-10 hours,plus family 2 small kide) right know i have limited time in gym 45 – 1 hour max. I know it is not optimal,becouse i am natural and have almost 40 years 🙂

[/quote]
I don’t see anything wrong with it in that case .. run with it and let us know how it get on

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[oscar Young]

Hello miso ,
Why don’t you post what you are currently running then ask specific questions about it ? If it already fits your lifestyle that’s great , are you progressing on it ?

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[oscar Young]

I would not overthink this .. as a thumb of rioe for myself and my clients, I choose grips that make the arm path feel natural. It’s going to be safe and it’s is going to allow for pressing maximal loads .
Remember in chest training , where your humerus 🦴 (upper arm ) finishes is what matters as it dictates what portion of the pec you are biasing

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[oscar Young]

REST DAY
Another very busy but productive day in work . There’s something to be said when you are busy from doing what you are meant to do as opposed to just being tired for no reason .

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[oscar Young]

Yea that should be cool . It’s the presses to watch .. the pulls always tends not to be too demanding recovery wise if there’s no lower back loading ..

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[oscar Young]

LEG DAY

A very successful one this afternoon. Progress taken across all movements with standardised form and that’s all that matters .

It’s important we know there’s stuff that matters and stuff that’s important , we prioritised both .

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