[oscar Young]

If you want to progress on the shoulder compound then go with swapping lifts . So on one day start with a chest compound and on the next rotation start with a shoulder compound

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

[oscar Young]

PULL
Session today was productive, still messing around with this split to maximise returns. As it’s only a week old so getting a feel of things before everything is set in stone. Someone’s on paper it might look perfect and make sense but on the floor it doesn’t feel right. On the gym
floor, that’s is where it matters.
SESSION
•prime bar pull down with ROT8 handles x 2
•dead stop row x 2
•seated row x 2
•Chins x 2
•rear delt work
•bicep work

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

[oscar Young]

REST DAY
3 hours in work this morning . I then went to Leeds for a posing class with Rosie .
Full of cobwebs ?, at least we have made a start . I am not as bad as when I started last year.
I lacked mobility & couldn’t get into majority of the poses .
Today we were up and running not so long after we’d started.
Progress .
I’ll have these every 4 weeks or so

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

[oscar Young]

I had had an argument with a girl I was seeing then… she’d then tried to make me jealous with someone who was bigger than me & in shape. I was only skinny.
It felt horrible, i thought to myself , I’ll never let anyone make me feel this way again as the variables are in my hand.
The next day I’d get a personal trainer. Looking back He was shit but he got me started. The rest is history.
That doesn’t drive me anymore though. Now the goal is bigger than myself .

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

[oscar Young]

LEG DAY
what a session, Jamie wasn’t in today so I was solo . Headphones in I embarked on to the session.
One thing led to the other and as the session went on I just seemed to gather momentum. Back on the pivot press today & oh how I missed that press.
SESSION
•adductor X 3
•lying ham x 3
•pivot x 3
•leg extensions x 2
•abductor x 3
Tomorrow we rest & go for posing with Rosie in Leeds

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

[oscar Young]

Rdl with little knee Bent is more a glute exersice but with sldl er hammie dominant ?

The RDL either way will still load the glute in the mid range .
SLDL will load predominantly load erectors first then a bit of everything else after

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

[oscar Young]

REST DAY
Not much to report today , working & didn’t nap …so early bed for me. The pivot is back in action so Leg day tomorrow will be saucy … very much looking forward to it 🙂

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

[oscar Young]

The best combo to hit you’re goal and take the hamstring through both ranges is the RDL & lying ham curl, with the RDL challenging the lengthened position and lying ham challenging the short.
This combo will also train the hammies in both its functions I.e knee flexion and hip extension.

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

[oscar Young]

PULL
Absolutely mega session this afternoon with Haider.
Everything felt so good…and everything flowed.
We filmed this for the sight so should be dropping at some point next week.
@haider-mehdi is 3 days out and looks superb , can’t wait for the weekend to come so he can present the hard work. Excited for him.
I’m also glad I’ll start seeing him more frequently as we will be filming once a month & obviously as a close friend we will catch up more x
SESSION
T bar row x 2
Unilateral row x 2
Dual row x 2
D handle last Pulldown x 2
Rear delt work x 3
Bicep work x 3

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

[oscar Young]

Today I felt groggy upon wake but as the day progressed I felt better. Nap here & nap there..& I feel after a good nights sleep I should be ready for a big pull session tomorrow. Really Looking forward to seeing Haider & smashing a heavy session together. It should be his last session before he steps on stage in the weekend.

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

[oscar Young]

REST DAY
Easy day at work not too busy, I had a treatment with Chris, who did the business on my back, glutes & hams.
Feeling very optimistic about things .
But I’ll know more after a full nights sleep . 🙂

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

[oscar Young]

DELTS & TRIS
Session today was sooo good. I trained later than normal. Gym was already closed so I let myself in, music on blast I just absolutely went in hard .
Intensity was up there but I also kept a steady pace mostly after the smith machine press was out of the way.
The pump was something else. I felt like I was exploding.
Perfect session numbers wise. Everything beat and progressed.
Tomorrow I go for treatment for the glute/ham niggle I got to sort it once and for all .
I’ll need to take Tuesday off as the dry needling will be heavy , and it’ll be neurally taxing.
On Wednesday I’ll be ready for a pull with Haider where we’ll film the session for the site .
SESSION
•high incline smith press x 2
•assisted dip x 2
•football bar press x 2
•dual rope cable extensions x 1
•pec dec rest pause 12
•lying cuff lateral raises x 3
•seated prime lateral raise x 1

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

[oscar Young]

With calves it’s execution first, and most people just bounce up and down .
It’s key you spend time in the stretched position & press from there . Once you start pressing on the balls of your feet , think of a ballet ? dancer and how high on their toes they go. Try and emulate that. You’ll find you spend more time on that concentric position increasing your range & really shortening the muscle itself. Then you’ll need to almost push your heel down on the eccentric portion as opposed to just dropping down and letting gravity pull you down.
I’ll also advise a pause at the bottom of the eccentric, that way you eliminate all stretch reflexes or elastic energy .
The above points nailed , as joe alludes, you just now need to get strong across a multitude of rep ranges .
Train them frequently, they can handle it.
Then it’s just a game of patience and persistence from there .

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

[oscar Young]

PULL
Been a very good day today on the gym floor . Every thing aligned & we smashed all lifts . Dead stop bent over rows introduced and I was happy with execution . Jordan was happy too.
We wrap up with a delt focused push tomorrow.
SESSION
•Chins x2
•deadstop Row x 2
•seated row x 2
•bench supported pulldown using ROT8 handles x 2
•rear delt work
•bicep work

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

[oscar Young]

Thank you very much for all your feedback. I tried a variety of placements this morning, turns out the narrow kind is best suited for me… just to follow up tho, I felt my lower back slightly come off the pad as weight increased in my sets (this didn’t change after altering foot position). It was only slight but I could still feel a strain on it none the less. Is this a sign that the load is too much?
Sorry if these questions sound obvious and basic however I’m new to hacks and form is important to me
Thanks again

This could be because of your feet placement being too high up the plate , making it difficult for you to drive your hips back on the pad at the bottom of the range.
OR
It’s simply a case of bracing, and by that I mean creating intra abdominal pressure by inhaling through your nose into your stomach.
OR
It could be that the load is simply to heavy .
So try work down this list and see if you tick the boxes .

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