[oscar Young]

Different things work for different people. Personally I lean with Clare on this one . I have in the last week had 5 complete days off, run baseline volume 2 sessions, day off today & then back in full pelt tomorrow.
I feel that has allowed me to drop fatigue quicker …all of it as well.
So yes I do lean to just complete rest.

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[oscar Young]

DELTS & TRICEPS
another session on baseline volume . Brilliant session. Reset numbers on the smith press where Jordan pulled me on docking depth .
I’ve changed it to a dead stop or more so touch and go, videoed & sent to Jordan .
So we are good to go from next rotation. And build from there with form standardised.
Check in today , 106.4kg upon wake .
No Dietary changes yet , we will add T3 at 37.5mg & let that and the cycle push fat loss for now.
I’ll attach pics below. I feel my physique looks fresher & has benefitted fro the rest.

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[oscar Young]

Clare is on the money there . Simply because you hit 6 reps doesn’t mean 7 reps will be given to you on a plate .
You’ll have to work hard for it and still keep execution standard to the previous set. And that’s where it gets tricky but if you manage to do it then boom , you created novel stimulus. 🙂

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[oscar Young]

PULL
We pulled today , kept everything on baseline volume. And kept sets in the 8-12 rep range, leaving 1-2 reps in the tank each time.
Everything felt good , so I know I’m on the right track . Niggle on the left bicep wasn’t present , & shoulders felt fresher.
I also didn’t use any pump agents & the pump was nasty only on low volume so that’s another good sign .
I am also using this time to reset my numbers on the log & tidy up anything that needs tidying.
SESSION
•unilateral seated row x 1
•bent over row x 1
•neutral chest supported T bar row x 1
•ROT8 handles bench supported pull downs x 2
•rear delts x 2
•biceps x 2
Tomorrow we do the same for delts & tri’s , then check in with the boss.
Friday off, Saturday we should be fresh for DENSITY. Raaaah

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[oscar Young]

That’d be a good idea , not only for connection purposes but also not only will you be neurally & mentally ready for the top set, the knee will be happier and ready to give you anything.
And I know it’s not linked but I’d have calves at the end as opposed to the start , as during the heavy set , you need them fresh . I do anyway…:)

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[oscar Young]

Another day of deload & we are slowly moving towards the right direction. It’s encouraging and I now realise just how much I had buried myself. We carry on .

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[oscar Young]

An extender is a brilliant idea, but before then as cluster sets would be a brilliant idea, maybe could add some isometrics & forced reps too at the back end of the set.

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[oscar Young]

DELOAD DAY 4
For the first time I can feel Fatigue is dropping and I am starting to feel fresher .
But still , can’t get ahead of myself. Stick to the plan so we can fully drop it all off by end of the week .

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[oscar Young]

Hello mate , steps are in the category of NEAT Non-exercise activity thermogenesis. the energy expended for everything we do that is not sleeping, eating or sports-like exercise.
Steps are used as a variable to increase output as steps don’t affect recovery as much as training or cardio.
That being said , steps aren’t enough stress to the body cause Hypertrophy on the legs.

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[oscar Young]

Keep it, you’ll do that variation and deadlifts at the end of the week .

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[oscar Young]

I’d just keep the RDL on the lower where it is & the deadlift where it is . That way they are far apart from each other which allows you to recover and as a result progress the lift

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[oscar Young]

DELOAD DAY 3
A lie in this morning did the trick .. prepped my meals …in between eating . Another 30 minute nap this afternoon.
Then watching some Netflix now. Kept water high , salt intake high too for electrolyte balance..
Another early night tonight .

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[oscar Young]

From the over view you are hip hinging pretty much 4 days a week.
RDL, BB ROW,RDL, DEADLIFT. These lifts are so demanding recovery wise and will batter your nervous system hard.
Personally I’d RDL on upper 1, replace the BB ROW with a chest supported TBar or seated row, ditch the RDL on lower 2 & deadlift at the end of the week.
Volume wise I’d drop that leg press on lower 1 to one set between 15-20 reps .

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[oscar Young]

DELOAD DAY 2
A good day today . Worked in the morning. Managed to get 2 hours sleep this afternoon. I’d like to do that more over the next 2 days, Because that’s what I think it’s about. Not moving much , & resting as much as possible.
The more I get this naps in, the sooner I drop this fatigue.
So the plan is to go bed after this & have a lie in tomorrow. 🙂

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[oscar Young]

Rich is bang on here & I feel this is the actual problem nowadays. Information overload, which then not only confuses the masses but steers them further away from basic principles that have worked from the beginning of time .

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