[oscar Young]

Hello Gustav, maybe time to rotate your movements as you sound like you hit your strength ceiling?
Also are all other variables like sleep, hydration, stress management and that stuff on check ?
Something as simple as hydration will affect performance mostly when you are close to your strength ceiling.
At that point the devil is in the detail.

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
Resting today at Casa Del young… legs are sore …. very sore.. but this part and parcel of hard training. We love it.
Looking forward to pull tomorrow … big BO rows in order ?

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

[oscar Young]

Hello geeky , if you are not too aggressive with the tidy phase you should be able to hold on to the most of this tissue.
Performance will dictate what stays & what goes so obsess with that as what the end product looks like is a result of your performance.

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

[oscar Young]

Hello Adam, thank you very much & yes it’s changed since . I’ll update the diet section now .
Currently it looks like this

NEW TRAINING DAY DIET?

MEAL 1:
2 whole eggs
225g 5% beef mince
100g oats
1 medium sized banana
25g honey

MEAL 2:
200g 5% beef mince
100g jasmine rice
1 medium sized apple

PRE WORKOUT:
60g protein from whey
80g Oats
150g blueberries
20g coconut oil

PWO:
200g Turkey
100g jasmine rice

POST POST:
275g chicken breast
50g jasmine rice
400g pineapple

PRE BED:
500g 0% Fat Greek yogurt
60g nut butter

_____

?REST DAY DIET?

MEAL 1 : 65c / 60p / 12f
60g protein from whey iso
75g oats
1 medium sized banana
12g/ml coconut oil

MEAL 2 : 65c / 60p
225g Turkey
80g jasmine rice

MEAL 3 : 65c / 60p / 12f
60g protein from whey iso
70g baby rice
15g nut butter

MEAL 4 : 65c / 60p / 12f
275g chicken breast
80g jasmine rice
6g oil

MEAL 5 :
300g 5% beef mince
2 brioche burger buns (around 25-30g carbs per bun)

MEAL 6 :
500g 0% fat Greek yogurt
75g oats
150g blueberries

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

[oscar Young]

Hey Samuel , keep it at 2 rotations if it feels right & you are progressing. The movements you’d achieve used for the 3rd rotation could stay in the toolbox to swap once you hit a wall with current movements.
Also most of these movements mostly the complex ones are a skill & that said they need practicing frequently or you loose the rhythm. So that being said I think 2 rotations each is ample

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

[oscar Young]

PUSH
Awesome session today , some good pressing, shoulders felt good & that’s the highlight .
Posted a few clips on my insta of my incline press .
SESSION
•seated cable press x 2
•incline Atlantis press x 2
•smith close grip tricep press x 2
•pec dec x 2
•prime lateral raises x 3
•standing cuff cable raises x 3
•reverse pec dec x 2

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

[oscar Young]

You’ll have to eat to match your activity levels , to match your recovery demands & to still be in a surplus ….. for me that’s the question I’d ask myself first If my goal is to go from 175-200lbs and to really fill out a weight class .

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

[oscar Young]

There’s a time and a place for everything. Question is always , what’s the goal.
For instance I got legs tomorrow & 3 sets of the leg extension is programmed to go before the main compound which is the leg press…. now my goal is not to intentionally pre exhaust my quads but to get the quads short whilst most IMPORTANTLY getting knee flexion. That way when I get to the leg press , chances of my performance feeling safe & accurate are very very high because my knee is warm and the quads are sort of potentiated if you like.
I done the same for on my push session today , please check my previous post on Instagram. 🙂
I’m not discounting pre exhaust as a method but I don’t want to exhaust my quads because my priority is still to load them as heavy as I can .

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

[oscar Young]

Once the machine is square, I place the bench in line with the bar. As I drive the bar down, what I’m looking for is the bar to just skim past my chin on the way down.
I find once this is achieved you’ll be optimally aligned in the line of force ..

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

[oscar Young]

REST
Treatment today as yesterday I felt a twinge on my hamstrings that I didn’t think much of & gradually got worse post workout and through the night.
By this morning I couldn’t tie my laces . But I’ve had a treatment and apparently it’s a strain on the outer bicep of the hamstring. I have gained back range of motion but it’s still sore.
But these things tend to get worse before they feel better so off to bed I go remaining optimistic come Wednesday I’ll be back in the game for legs .

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

[oscar Young]

Hey Gregg , what do you think of doing upper/lower/rest/upper/lower that way you can manage recovery demands & keep progressing for a longer period before having to deload.
As opposed to training x5 a week where you’ll probably accumulate fatigue quickly mostly if you pulling from the floor?

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

[oscar Young]

DENSITY/LEGS
Very happy with today’s session . Mostly the quality of work accumulated . That’s been there main goal post deload . Get back to basics and executing every movement as accurate as possible .
I achieved that today. Now to repeat each session .
SESSION
Convenientional dead’s x 2
Unilateral prone row x 2
Seated row x 2
Unilateral leg press x 3
Kneeling ham curl x2
Adductor 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]

Rear delts are programmed on a push session, for both aesthetic reasons & for shoulder health on a healthy person to offset the stress on anterior delts that have been over worked during the session .
As Michael states I’d add tag them at BB the end on a pull workout as well.
So yes add them in ..

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
Lie in this morning, work for 2 hours.. afternoon nap.. feel very good. Early bed now then conventional dead’s await tomorrow.. ?

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

[oscar Young]

IMO I’d stick with the original template. But I’d look at my nutrition, recovery, hydration, sleep etc to see why you feel fatigued before the end of the session.
Alternatively I’d you moving to UPPER/LOWER I’d run upper/lower/rest/upper/lower . Once again just to manage recovery demands

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