[oscar Young]

PULL
My favourite rotation this afternoon simply because of how much I enjoy pulling in the chest supported TBar row.
We had 6 plates there & managed to clean up execution wise. The rest of the session went smooth as well …very happy . I’ve posted a video on my insta if interested.
Also it was Check in today . Jordan has made the first adjustments to food, dropping some food on the post post workout meal.
I’ll share some pics below .

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[oscar Young]

Jordan, this looks a solid start to me. Run it & let’s see how you feel..if any problems, let us know

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[oscar Young]

REST DAY
Legs are written off from yesterday session. But it’s all good.loads of water, electrolytes & naps . Looking forward to next 2 days pull first & then delts & tris Friday.

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[oscar Young]

The lower arm only plays the part of holding the handle . But focus should be on the path the upper arm
Travels…but that being said your back (lat,rhombus)should be doing majority of the pulling as they are the target muscle with your arm tagging along after

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[oscar Young]

LEGS
Top top session this afternoon. Very anxious as before the deload I was approaching my ceiling Strentgh wise on the leg press.
But the rest has done me well. I was flying on every lift and PB’s on every lift today .
I am trying this lying in bed & wiped out . But I’m a good way. A very deserved Rest day tomorrow .
SESSION
•adductor x 3
•seated ham x 2
•leg extensions x 3
•seated leg press x 2
•abductor x 2

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[oscar Young]

I would lock myself in , legs under the pad to allow me to use counter force . (Driving my thighs against the pad) as I pull down.
I’d be thinking of driving my elbow down towards my hip & back.

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[oscar Young]

Hey Trevor , are you following a structured plan at the moment? If not can we please help?
Instead of doing random one off workouts that won’t see you move forward towards your goal? 🙂

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[oscar Young]

PUSH
Excellent session this afternoon. New movements in .babk on the Atlantis press but as a second movement which I have never done. I’ve always programmed that first . Today i started with a seated cable press.
And surprisingly I still managed 6pps on Atlantis press for 6 reps so was chuffed with that .. decent start to the plan.
SESSION
•seated prime cable press x 2
•Atlantis incline chest press x 2
•floor press tricep smith press x 2
•prime pec Dec x 2
•seated prime machine lat raise x 3
•incline lying cuff cable raise x 3
•rear delts on pec dec x 3
Had a treatment tonight just to flush my legs in readiness for tomorrow session 🙂

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[oscar Young]

REST DAY
Today is the only day I have off work. So it was great to have a lie in. Eat and nap in between meals.
Really lazy day with a bit of admin and that’s how I like it on a Sunday .
Push tomorrow, excited for it as I’ve tweaked a few things on the plan . So excited to see how it goes .

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[oscar Young]

Hello Trevor, first things first you have to ask yourself whether you d done everything, maxed out all variables before you jump onto
Assistance.
Are you consistent with your eating , are you maximising your recovery, are you training as hard as you possibly can.
If you are already assisted and just looking for advice, I’d then point you to the education section to watch videos where Jordan explores these at length .

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[oscar Young]

I’d favour push/pull/off/legs/off
And I’d probably have two rotations for every session. That way you not only have room to progress , but for joint health & variety.

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[oscar Young]

DENSITY/LEGS

Back on the gym floor after a weeks rest & deload. Prior i’d had a good run since January but eventually fatigue caught up. Fatigue dropped , mental clarity regained & lifts reset, this session was the ultimate litmus test to see if we were ready as it’s heavy pulls and legs together in one session. But it was a good day at the office. I know that because the top set on SLDL was a triple last time I did it & on the last rep I was like a shitting dog. Lol today was 5 clear reps.
SESSION
•SLDL X 2
•seated Atlantis row x 2
•pullover x 2
•unilateral leg press x 2
•unilateral lying ham curl x 2
•adductor x 1 15-20
Tomorrow we rest and go again, Monday for push & Tuesday for legs.
Feeling positive going forward.

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[oscar Young]

No it wouldn’t be too much … I would have it this way

Inc chest press x 2

Shoulder press x 2

Flat chest press x 2

I prefer dips here instead of close grip bench press x 2

Flys x 3

Side rises x 3

Pushdowns x 3

Let me know what you think 🙂

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[oscar Young]

Hello Daniel , this sounds like its definitely an execution issue . So I’d be looking first at machine set up & if that fits with my body mechanically .
Then I’d be looking at body position once on the machine . I’m I locked in, sternum and rib cage elevated to place intent on the pec .
Finally I’d be looking at initiation. The target muscle or the joint nearest has to move first . In this case your pec has to initiate the movement before any other body part moves at all.
So chances are you are going to have to reduce the load to be able to achieve this .
Once achieved you can progressively overload.

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[oscar Young]

REST DAY
Rest day today , a bit of work. A bit of rest . Feeding up , hydrating and mentally getting ready for tomorrow’s DENSITY session.
Had a treatment last night & back feels very very good . Looking forward to tomorrow 🙁

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