[oscar Young]

Ok the only way to know is to try …. 🙂

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[oscar Young]

Yes I see your concern for lower back recovery demands, safety bar followed by RDL & then barbel bent over row .
How are you going to run this split ?

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[oscar Young]

Hello jan where’s your split ? I can’t see it 🙂

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[oscar Young]

Hello team, so I had a very very testing day yesterday with my gut playing up. Hiccups for about 24hrs straight , it was draining to say the least.
I still pushed to train but with under par sleep the previous night , I wasn’t very productive. I should have really caught up with my sleep and pushed the session forward, but hey here we are…preaching water & drinking wine ??.
I was in bed by 8pm and managed 7:30hrs . I felt brand new today & I tell you what , I was absolutely flying in my session. With the pivot press out of action due to technical issues I was forced to write a new rotation as I wasn’t going back on the seated leg press again for the 3rd time..lol
So my arch nemesis,the pendulum squat is back in rotation. And it was a good start. Now to monitor the feedback from my knee the next few days. But quads are written off … session was absolutely banging.
SESSION
•seated ham x 2
•adductor x 3
•leg extensions x 2
•pendulum x 2
•Atlantis Leg press x 1 widow maker
•calves

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[oscar Young]

Ah I get you now …that’s a yes for both questions…

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[oscar Young]

Personally I’d have different movements..so on the light lower the reps would be 15-20 so I’d be Looking at machines that provide safety & stability. Leg presses, ham curls etc

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[oscar Young]

Hello mate , IMO any training plan can be made effective by the amount of effort you put in.
Your best, my best & JP’s best are all different and can’t be compared as they are down to different variables.
So long as you do your best each day that’s all that counts , then when you come in to the gym again, do a bit better than the previous time. So this consistently over a long time & you’ll make steps forward in your physique and mentally as with each workout you’ll build character and resilience.
And please be kind to yourself, the conversations we have with ourselves matter a lot .
And lastly you are not ‘average’ you are awesome, you just have to make that choice : )

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[oscar Young]

I’d probably place my feet where I’m the strongest. That’d always tend to be hip width .
In terms of placing your feet as low as ankle mobility allows, you are doing the right thing.
Always keep in mind the more knee flexion you can get, the more quad recruitment you get

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[oscar Young]

No you won’t …as Michael states above, you’ve done the right thing by dropping the movement.
Now to find out root cause & sort it out.

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[oscar Young]

Absolutely mate… majority of us in here don’t squat. in fact leg presses, hacks, pendulums can be a bit more accurate.
Question is if you did a hack which is a squat variation, would you still feel light headed?
If so then it’d benefit you getting to the bottom of it.

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[oscar Young]

DENSITY/LEGS
a very weird session today.. got a niggle in my glute/ham that I was weary of going into the session .
I stayed a bit on the cautious side , took 4 plates and kept the reps high.
Then I took the second set on the t bar as I felt a little vulnerable after that first set.
Rest of The session went well considering.
Got another 8 sleeps before I have to pull again, so hoping I’ll be all clear by then .
Will have some treatment between now and then .

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[oscar Young]

REST DAY
I like Sunday rest days as get to have a lie in, wake up eat my first meal Then go back to bed again for an hour or so..I try to drop as much fatigue as I can on Sunday as the week is a long one working & training.
If you don’t prioritise rest and recovery you might find yourself burning candles at both ends quick.
Density awaits tomorrow. SLDL on the menu … early bed it is 🙂

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[oscar Young]

Drew’s point above is a good idea of splitting push into two variations . One chest focused & one delt & tricep focused.
So you could do
Push
Pull
Off
Push
Legs
OR
If it’s upper body in general then you might do
Push
Pull
Off
Legs
Upper
That way you are pushing & pulling at the same frequency ?

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[oscar Young]

hello people so I forgot to update my log yesterday. I did pull session went well but I feel I’m at the ceiling with bent over rows. They have failed my 3 strike rule so it’s time they get swapped for a dead stop bent over row .
Today was delts , nothing heroic , but every thing moved well. We’ve also introduced the football bar for tricep compound and I was to find out very quick that it’s a humbler. All lifts reset & rotated, We build from here now.

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[oscar Young]

Geeky, if your heels are raising then you lack ankle mobility for that foot placement in which case if keep edging them up till I find a sweet spot where I can drive through my heels. That’s where you’ll be the strongest.
Once at the bottom of the movement I’d think about driving my hips back against the pad whilst at the same time driving my feet against the foot plate.
In terms of depth , you need to go as deep as possible. The more knee flexion you can get the more quads you recruit. Hence you not feeling your quads as much . You probably aren’t going deep enough

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