[oscar Young]

If you are training chest/back, legs shoulder and arms you are still doing a PPL split just with an extra session of shoulders and arms . 🙂
Now if this works for you and it’s the split that you feel you can progress and recover then this is the right split for you

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[oscar Young]

DAY OFF
Legs are still sore…but got density/legs tomorrow so that means deadlifts.
I’m also having to train at 7:00am which I haven’t done in a while as I have a course where I’ll be teaching. Early bed for me . Fully Hydrated & carbed up as tomorrow is going to be fasted 🙂 .
I’ll update you on how that goes

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[oscar Young]

The girls have covered it perfectly.
•Warm up thoroughly by doing mobility drills specifically for the movements you will be performing .

• It will be worth dropping your volume , mostly on compound movements.

•Your previous log is out of the window matey. It’ll be 5 months approximately by the time gyms open going by what Boris said today . So it’ll be a case of starting again, familiarising yourself with the skill of certain movements resetting numbers.

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[oscar Young]

PUSH (delts and tris )
The rep that evaded me on the last rotation on the smith has been reclaimed.
It’s a good day! And once they was in the bag , as I always say it set the time for what was to be a fantastic session. Very happy ????
SESSION
•high incline smith x 2
•assisted dips
•tricep cable cross extensions x 2
•unilateral overhead tricep extensions x 1
•pec dec rest pause
•incline cuff lateral raises x 3
•seated prime machine Lateral raises x 1 triple drop set

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[oscar Young]

Haha this has made me chuckle.. juggy if you doing your best and leaving it all on the floor each session then that’s the best you can do. If your split allows you to recover in a fashion that you can progress then that’s all you can ask for.
Don’t compare yourself to Jordan , he’s training age is more mature , so that makes him more experienced across the board.
Basically your circumstances are different.
You can use him for motivation and the videos to amp you before sessions. But that’s where it ends.
Take this from me, I spent 9 months with him, training each session together. He inspired me and made me accountable to up my game..

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[oscar Young]

•First thing first I’ll be thinking of mobility whilst prepping for the sessions.
Specific drills to match the movements you’ll be performing during that workout .
That way you reduce chances of injuries & these allow you to get into optimal ranges of motion.

•Second I’d be looking at slashing my volume by about 60% . Taking 1 set of 8-12 instead of going back to top set & back off mostly on compounds. This in itself will create novel stimulus allowing you to grow.

•Third I’d be looking to reset my log book completely and start again . Taking this chance to improve execution as this is the only variable that we can progress in a continuum.

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[oscar Young]

PULL
Excellent session this afternoon. I was stuck in between 5-6 reps on a 6 plate chest supported T BAR row .
But I managed to get 7 reps today .
We’ll take that . After that the tone of the session was set & rest of the session just flowed..
SESSION
•T bar row x 2
•unilateral row x 2
•chest supported DB row x 2
•D handles pull down x 2
•rear delts x 3
•biceps x 3

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[oscar Young]

IMO , I’ll make a bold statement & say shrugs personally is the worst movement to train traps.
When you look at anatomy deeply majority of the fibres of the traps run vertically across the back as opposed to horizontally which is the line of force if you are doing shrugs.
That being said, what Micheal suggested, getting strong on your deadlifts , BB rows , T bar rows & most pulls from the floor you will develop traps.

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[oscar Young]

REST DAY
Bloods done this morning & sent away. Which means only one thing .. it’s game time : ) I’ll update my cycle that I will be running on the relevant tab .
Pull tomorrow and delts and tris Thursday…2 big days ahead of me

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[oscar Young]

Superb work here Jared…none of us are ever there . It’s a game that’s ever evolving and we are just students.
Keep up this fantastic work my man 🙂

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[oscar Young]

New ex selection
Legs A focus glute/hams
Lying legcurl x2
Hacksquat x2
Legpress High feet x2
Hip trust x2

Leg ext x2
Push A
cuffed lat raise x 2
•high incline press Smith x 2
•flat chest press x 2
•Dips x 2
•pec dec flies rest pause
•standing Atlantis lat raise x2
•cross body cable tricep ext x 2
Push B
Cuffed lat raise x 2
Slight incline Press Smith x2
HS shoulderpress x2
Flat bench dumbell x2
Pushdown straight bar x2
Cable flyes x2
Doubble rope triceps ext x2
Legs B quads focus
Leg ext x2
Leg Press low feet x2
Hack squat quad focus stand x2
Standing leg curl x2
Pull a
One arm pull Down x2
Sldl x2
HS chest support low row x2
One Arm row HS machine x2
Mag grip pulldown x2
Rear delts x2
HS preacher curls x2
Hammer curls dB x2
Pull B
HS High row x2
Rdl x2
HS chest support low row x2
Chins ups Atlantis machine x2
Seated Biceps db curls x2
Reverse pec dec x2
HS preacher curl x2

Looks good so far …on push B instead of that straight bar push down , maybe put a close grip tricep press on a smith . That way you are not missing out on a tricep compound

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[oscar Young]

LEGS
Another session in the bag, another session with all variables progressed.
We are now under way with prep 24 weeks out .
I am dialled in mentally as life would not have given me anymore bitter lemons to swallow. The only way now is up . I am ready to take it ‘there’ and past.
SESSION
•adductor x 3
•lying hamstring curl x 3
•pivot press x 3
•leg extension x 3
•abductor x 3
Rest day tomorrow, have my bloods taken, and then it’s time to push and knuckle down.

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[oscar Young]

Hello Greg I do a sort of similar rotation & what I do is in my density session I pull of the floor conventional dead’s for one rotation and SLDL for the other
Then on pull days on one rotation I pull a chest supported T bar & on the other a bent over row & it works well in terms of recovery and being able to progress the lifts.
On your split maybe I’d do
Monday : density /leg
Tuesday : off
Wednesday: push
Thursday: legs
Friday: off
Saturday: pull
That way you can drop the fatigue accumulated from density day by the time you got legs .

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[oscar Young]

The goal is here is minimal dose with maximal returns ..more is not more less is more .
Now looking at the advice jimmy and myself have given you can you rewrite the plan and post it on here again. Let’s refine it till it fits you 🙂

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[oscar Young]

Thanks Jimmy !
I Can switch too a HS v squat from safetybar?.
An only have rdl or sldl on a pull Day, when one of Them stall swicth exercise.
What do you dont like by The split i Got lagging hams and glutes i have a log here on The site: The hard Road too 90kg lean mass!.
Shut i made a legs/pull Day for hams/glutes thickness?
I have edit The split an pull The things out. What do you say Oscar?

I wholly agree with jimmy here , personally it’s too much on the push for example I’d go
•cuffed lat raise x 2
•high incline press Smith x 2
•flat chest press x 2
•Dips x 2
•pec dec flies rest pause
•standing Atlantis lat raise x2
•cross body cable tricep ext x 2

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