[oscar Young]

Hello Craig, I assume this is in regards to getting back to the gym after lockdown?
If so volume and intensity should be both halved in return. So if you were doing 2 sets (load and back off) I’d be coming back doing one set of between 8-12 reps at first .

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[oscar Young]

Yes this will impact your progress as training with pain you really can’t commit to a set 100% .
But you can still make progress training them (different heads) in isolation where comfortable.
How about seeking medical help too?

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[oscar Young]

DENSITY/LEGS
Dropped a rep on my top set on SPDL & it frustrated me massively, just because I knew I had it , but I hesitated.
On these lifts I compare it with crossing the road . Once you commit you gotta go. You can’t get half way and hesitate … that’s when you get run over by a car .
Lesson learnt .
SESSION
•SLDL X 2
•bilateral seated row x 2
•pullover x 2
•unilateral leg press x 2
•kneeling ham curl x 2
•adductor RP 12

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[oscar Young]

REST DAY
Day off today . Back in work full mode so spent the day working.
Early bed for me, in for density tomorrow.
SLDL’s on the menu … target 5.5plates for 5 reps ? on top set

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[oscar Young]

I am with rich here,rotate the movements where you stalled with similar ones & crack on. Rinse the new ones then return to the previous ones.

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[oscar Young]

DELTS & TRI’s
So today as I thought I’d literally hit a milestone on the smith incline press hitting 155kg for 5, I posted a video on Instagram. and Jordan immediately brought me back to reality by messaging me and saying he wasn’t happy with the ROM.
He wants me to go deeper and literary touch my chin, as in those extreme ranges are where muscle is built. And he’s right.
We all at some point get caught chasing numbers whilst sacrificing execution. Mostly as we approach the Strentgh ceiling.
I am grateful having Jordan in my corner as a friend and as a coach.
It’s through this straight forward conversations that growth occurs and you can develop and move forward. As opposed to someone blowing smoke up your arse.
Please head over to my Instagram and watch that set then you can relate .


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[oscar Young]

Mobility is a prerequisite to be able to get into extreme ranges of motion safely and challenge them . So yes specific mobility drills before the training session are very helpful.
Yoga on training days will take away nothing but add onto your arsenal . 🙂

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[oscar Young]

PULL
Back on basics today , bent over rows , t bar rows the lot. We made a road trip to ultra flex Rotherham to pay a visit to Kuba & pull some heavy iron.
Great gym, great kit, great atmosphere and if you are in hot area I’d highly recommend.
SESSION
•unilateral rows x 2
•bent over rows x 2
•t bar row (neutral grip ) x 2
•unilateral pull down x 2
•rear delt work x 2
•biceps work x 2

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[oscar Young]

REST DAY
After a disgusting leg session yesterday I have earned a well deserved rest day today .
Very productive session, ended up confusing the load on the leg press and adding 25kg instead of 10kg but still managed to stay in the 5 rep range. Even though on leg press I prefer to stay in the 8-12 rep range at the least 6-9 . But either way I was still chuffed to move 325kg on the seated leg press.
SESSION
•adductor x 3
•seated ham x 2
•leg extensions x 2
•seated leg press x 2
•abductor x 3
•calf raise x 3

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[oscar Young]

If it’s not broken don’t fix it my friend. And it looks to me like it isn’t…
and great shape by the way .

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[oscar Young]

You have to ask yourself? Are you still progressing on DC ? If so why move to another split? For novelty or are you just bored? Have you eeked out everything you can on DC ? If not then I’d just crack on to be honest .

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[oscar Young]

Hello team, not posted here for the last 2 days as I’ve had technical issues accessing the app. I have since trained density/legs which was superb & seen me get my deadlifts back to the 5 rep range on 6 plates.
Had a day off yesterday & I was back on a chest focused push. Awesome session, swapped a few lifts as of exhausted the incline BB press & the risks were starting to put weigh the results.
Check in today . Sitting at 107kg on the dot 3 weeks on cycle .
Will share some pics on here .

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[oscar Young]

REST DAY
A day full of naps..and a bit of anxiety with density awaiting tomorrow ?.
Easily bed for me on that note ?

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[oscar Young]

Hello Patrick, just gone through your plan and I feel volume is on the higher side. You can definitely get away with doing less volume .
You can also get away with combining the leg sessions into one session, so long as volume is reduced.
Also training 7 days a week must be challenging for you to recover .
If you want to put on tissue , the priority is going in the gym, doing as little as possible but giving 100% intensity then spending majority of the time recovering & in a surplus .

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[oscar Young]

Hello Patrick , could yo please post it on here then we can help ?

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