[oscar Young]

No you shouldn’t train if you feel the way you described. You will only make things worse by regressing your recovery.
Remember training is stress to the body.so you training would be making your immune system even weaker.
Take the time you need to nuture yourself and rest.
Think rationally and without emotions as emotions won’t serve you well.
Hope you feel better soon . And on return ease yourself back in .

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[oscar Young]

Perfect!!!!

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[oscar Young]

So I’d run
•adductor x 3 (12,6-9,12)
•seated ham x 2-3 sets
•leg ext x 3 in the 8-12 rep range (nothing under 8 reps)
•leg press x 3 10-12,6-9,15-20 or 20-25
Would the pendulum not aggravate your knees as it’s a squat variation?

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[oscar Young]

Hello Luke, you can still make big strides forward with your physique by only using the leg press & leg extensions.
I had the same issue and for a long time both my variations included leg presses only.
On one variation using the pivot leg press I worked on 10-12,6-9,25-30 rep range and did 2-3 sets of leg extensions between the 8-12 rep range.
On the other I did 3 sets of leg extensions then proceeded to take 2 sets 8-12 15-20 on the seated leg press .
On density day , at the end I tagged in 2 sets of single leg press both in the 12-15 rep range.
So just a rough idea on how you could approach things depending on what your split is .
But training with pain is not an option for performing movements to just aggravate the knee.
Remember the most important variables that will dictate if your physique moves forward is execution and effort .

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[oscar Young]

Do you want to do 100kg for lower reps than 6?
If you squat 85kg for 6 reps I think jumping to 100kg even for less reps will increase the risk factor above the reward & that doesn’t make it worth it .
Be patient, hit your rep range slowly build up . This is the fun part of getting strong but you need to be patient .

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[oscar Young]

LEG DAY
Great push session yesterday, everything lined up perfectly. Pump was immense.
Leg day today and adductor wasn’t having it on the pendulum so hack squat it was .
I have had to reverse band it & put a heel wedge. Felt good so I think I’ll run with that as I get this adductor treated & rested .

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[oscar Young]

As Michael rightly suggests above, it’s worth trying addressing the root of the problem which is sleep.
You might deload feel great carry on , then on another 6 weeks be back to square one.
So checklist as Micheal states
•black out blinds for your room
•make sure temperature is cool
•phone cut off time
•consistent meal times so you having your last meal at the same time .
•cut off for fluids so you don’t wake up for toilet trips.
•no telly, laptop or electronics bedside

•try reading a book before bed
• Hot shower before bed
•maybe add in halcyon as

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[oscar Young]

REST DAY
Been a day of rest after what was a surprising session density session yesterday.
I didn’t plan to pull from the floor and was going to take the prime extreme row as my main compound .
But I thought I’d test the bar and see where my niggle was at and the progress I’d made recovery wise.
As I warmed up plate after plate, things felt good , things felt smooth, long story short I managed to SLDL ..top and back off set . Very happy with that after 4 weeks of not being able to pull from the floor.
Now the plan is to swap the deadlift which was the culprit and stick the RDL in.
I’ve uploaded a video on my instagram of the set .

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[oscar Young]

Kyle if your elbows are happy without them and they take away from the lift connection wise , don’t use them buddy . Crack on as per

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[oscar Young]

And that’s not me disregarding the effects of tren on digestion. But the bouts have been intense since & they not got worse after the addition of tren.
My triggers are artificial sugars more than anything . We are currently running tests & in a couple of days we’ll know what’s what 🙂

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[oscar Young]

Hey max , I’ve been running tren for the last 7 weeks , I’ve had hiccups since January ..

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[oscar Young]

I run a similar split, we called it density/ legs.
Rationale simply to add frequency in pulls by pulling from the floor on this session & to other back movements.
The leg part is just a top up , so one set of quads , 2 sets of hams unilateral movement & one set adductor.
Nothing taxing neurally as in 3 sleeps it’s leg day so we don’t want to do anything that will impede recovery.
Reason is we got to a point where we needed to pay more attention to the rear shots so we added this on Jordan’s instructions .
I still have a pull day that I run separately.
Check my log for more details 🙂

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[oscar Young]

REST DAY
Been to work today . Done half a days work . Back home , slept for an hour & a half .. I won’t call that a nap …lol
I find I have to nap just to make up for my sleep because i don’t think I get 100% sleep overnight, with the snoring and all .
Today I went to see a gastroenterologist to try and sort my hiccups which have been very intense lately, sometimes having bouts lasting 48hrs. I rarely talk about it as it does put me down to be honest .
But today at least the doctor suggested a give a stool sample for a test to see if I got bacteria at what point they’ll prescribe anti biotics.
Also he prescribed some medication.
At this point we’ll see how we go for the next couple of months .
If it persists then we’ll consider an invasive approach. (Camera down the digestive tract )
Not much else to report other than I feel very optimistic about this issue

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[oscar Young]

I feel most mention the RDL & I do agree because as a compound movement it’ll provide the most force between 2 joints, therefore resulting in hypertrophy. Also a movement than can take a muscle to the stretched position and load it there will always be superior at producing hypertrophy in the same conditions compared to a muscle that will challenge a muscle in its shortest position. That being said I still think it’s a mixture of movements that’ll take the muscle and challenge it through a full range of movement is what will really Count as opposed to only favouring the one movement .

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[oscar Young]

DELTS AND TRIS
session today was very efficient and resulted in the nastiest pump going.
All movements progressed it was a good day in the office.
SESSION
•high incline smith x 2
•football bar press x 2
•assisted dips x 2
•dual rope extension x 1
•pec dec rest pause
•lying cuff lat raise x 3
•seated machine last raise x 1

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