[oscar Young]

Hey Oscar, where are you training during this lockdown?

I am fortunate enough to have an invite to train in a private facility Juan 🙂

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[oscar Young]

LEG DAY
First devolume session completed on legs & to be honest it wrote me off for some reason . Even though the work was down 50%.
Looking forward to dropping as much fatigue this week though.
Got a treatment tomorrow which will see the therapist flush my legs & do a full MOT just to ensure all is good.
SESSION
Adductor x1
Lying ham x 1
Leg extensions x 1
Pendulum x 1
Leg press x 1
Seated ham x 1
45 degree hip extension x 1
Calves x 2

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[oscar Young]

Craig back off it & monitor it. Without a spotter, dumbbells will be a no go. Smith is way safer as you can re rack . Hopefully it’s nothing serious mate

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[oscar Young]

I’d save it for the blast & that’s even with a question of whether you need it..? ??‍♂️
During a cruise the objective is to get health markers back in range & give the body a bit of a break.

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[oscar Young]

REST DAY
A day of rest today, a lot of chilling, gone for a walk.. weather was nice and crisp… going to be getting an early night as I have noticed when I get a lie in on Saturday, not only do I wake up on an all time low weight wise, I also have the best sessions on a Sunday . I’ve never had a poor session on a Sunday .
Tomorrow it’s leg day but a devolume session that I will run all week to drop as much fatigue as I can before we push the next 4 week block. 🙂

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[oscar Young]

The PULL DAY
Session really started slowly, everything felt heavy at the start.. but as I warmed up and did my mobility drills I slowly came to life.
As I approached my top set I wasn’t very confident, but I added a kilo on the bar just for pressure taking the top set from 232kg for 6 previous rotation to 233kg for 5 reps today . Very very happy with that . This is my last session on full volume. I will now run a full week of devolume sessions and drop the fatigue before we push again in the next block of 4 weeks.
PULL
•RDL X 2 5-9,10-12
•prone cable unilateral pull down (prime bar and ROT8 handles) x 2 8-12,12-15
•Chest supported t-bar (upper back focus)x 2 8-12 ,12-15
•seated cable row x 2 (lat focus) x 2 8-10 , 10-12
•pec dec for rear delts x 3 (8-12,6-9,8-12)
•bicep curl on prime cable stack (8-12,6-9,8-12)

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[oscar Young]

I am with hilly on this . The objective is to get ALL health markers back to as close to or normal range as possible.
So the less you run dosage wise 150-200mg twice a week and the less compounds you use (test in this case) the quicker you can achieve the initial objective.

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[oscar Young]

REST DAY
I had a very rough night with hiccups last night. Put that together with a 5 hour round trip to London it was so stressful .
So today was meant to be pull but took an extra day off.. Something I would not have been comfortable to do a few years ago.
But spending time with Jordan really allowed me to make decisions like this without feeling guilty. What’s more, going into a session half hearted, will not only be risky but the returns would be minimal..so we pull tomorrow.. RDL’s on the cards 🙂

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[oscar Young]

Hello Nicolas, I think on some movements you can accomplish much more by just doing 2-3 sets instead of 4 sets like on the incline dumbbell press, followed by a bench press with 3 sets. Maybe there’s scope for taking a set of each of those movements.?

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[oscar Young]

PUSH
Day out in London to watch the boys & Corinne compete. Long day with travel but a good day all in all.
Such an experience watching the pros.
In the interval myself and Jordan hit graftism gym for a push session before coming back to watch the pro show in the evening.
Tried some new kit, pannata presses which I don’t know what to make of but all in all a good workout and a great experience. Only walked in not long ago shattered after a 5 hour round trip .
My bed is calling 🙂

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[oscar Young]

REST DAY
A very relaxed day today. Treatment this afternoon..had my legs flushed , a bit of dry needling the lower back .
At this point it’s a weekly thing as it’s just part of recovery and fatigue management.
Tomorrow I’m off to Watford to watch the show and support the other athletes.
We will also hit a push session at graftism gym with Jordan in between gaps at the show .
Very much looking forward to it 🙂

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[oscar Young]

Hi Oscar,
what’s your cardio regimen looks like ? Thanks .

Hello buddy , no cardio just yet . Only steps between 8-10k

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[oscar Young]

Mate that’s legit…I’ve run RHOM on all my compounds this season and I can say I’ve felt different.

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[oscar Young]

Hi Oscar . Hope all is good with you . With your push workout are you no longer doing any overhead delt work ? From reading your recent sessions appears doing 2 chest compound then a tricep compound on each . Are you recovering well with increased chest volume ? Kind regards

Hello Adam, I am still doing the smith high incline press. I’ve just not done my normal delt & tri session in the last fortnight as I transitioned into push/pull/off/legs/off to match Kuba. Since I was helping him during this last push .
But on one of the push sessions I take Atlantis press machine then a high smith incline press after

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[oscar Young]

REST DAY
A well deserved lie in this morning. An easy day just preparing for the week ahead.
We have legs tomorrow so just preparing for that mentally, hydrating well & planning to have an early night.

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