[oscar Young]

PUSH
With taking an extra day at the start of the week , it’s meant that after delts and tris, I only had 2 sleeps instead of the normal 3 before a chest focused push .
So today I stayed on 8-12 rep ranges and didn’t try be a hero after taking PB’s on that smith machine 2 days ago.
Only 2 shoulders and I have to protect them by always weighing risk and reward.
PS do not be emotionally attached to rep ranges , or movements otherwise it’ll bar you from making rational clear head decisions when it’s needed. Safety first.
SESSION
•low incline smith press x 2
•Watson curve bench 30 degree DB Incline press x 2
•dips x 2
•pec dec 3 part rest pause 12
•high incline cuff laterals x 3
•reverse pec dec for rear delts x 3
•seated prime lateral raise x 1

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[oscar Young]

I would maybe stick an SLDL with pull , that way you have 3 sleeps for lower back to recover before doing the RDL on leg day .
That’s one way.
OR
if you have 2 pull rotations I’d stick each of those in pulls . That way there’s more time in between rotations which will not only allow you to recover, but will allow you to really rinse everything out of this movements before hitting your strength ceiling.
OR
I’d pick one rinse the hell out of it then once you hit the ceiling and can’t progress anymore. Swap it for the other .

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[oscar Young]

With you doing jiu jitsu competitively I’d say it’s enough. Question is are you giving everything in every set?
That’ll probably determine if you move forward or not as opposed to the number of sets you do.
There’s numerous videos on how to programme if you just scroll back 🙂

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[oscar Young]

Today’s Check in pics attached

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[oscar Young]

DELTS & TRIS
productive session earlier …very happy with the smith incline press which is holding even during this cruise phase. But this is the last week and bloods are booked for Tuesday. Depending on results we will then be looking to drop the hammer.
Check in today, weight at 107.3kg upon wake.
Will attach pics at the bottom .
SESSION
•high incline Smith press x 2
•assisted dips x 2
•seated tricep machine ext x 2
•unilateral overhead cable tri extension x 1
•pec dec x 1 RP
•lying cable cuff laterals x 3
•seated prime lateral raise x 1 triple drop set

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[oscar Young]

today i consult .doc said its just transparent discharge

I’ve had this before, panicked and went to my GP, who said it’s normal. But said if it continues and there’s a stinging pain to return.
But it just passed . So if there’s no stinging pain I would not worry , but I’d monitor it closely.

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[oscar Young]

PULL
Very good pull session this afternoon. Taking PB’s again across the board. Very happy particularly with a 210kg bent over row. Wasn’t too shabby either.
Rest tomorrow then take delts & tris Thursday.
SESSION
•unilateral Seated row x 2
•BB bent over row x 2
•Neutral t-bar row x 2
•neutral cable pull down x 2
•rear delts x 3
•biceps x 3

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[oscar Young]

Any stimulus for your legs now will be novel stimulus so more is not more here ….if anything less is more.so like Clare suggests if anything is drop volume from where you left… that way you can build up slowly and have loads of room for progress through accumulating work & progressive overload.

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[oscar Young]

Hello guys , so I was meant to do legs yesterday as it’s scheduled after push.
But mentally I wasn’t there based on current events , I’d also missed a rep on density day on SLDL’s Thursday, missed a rep on incline BB press on Saturday, all these top sets.
So if I went in Sunday and the same happened I feel it have affected me mentally.
But as much as I’m off cycle these two missed lifts were also telling a story .
So I listened to my body and took an extra days rest, and went in this afternoon and destroyed legs.
During periods of cruise , auto regulation is very important & it takes for a very sober & honest head to look at bio feedback &
Log book & confidently pull back . Ignoring this will not only dig you deeper, but this is when injuries happen.
SESSION
•adductor x 3
•seated ham x 2
•leg extensions x 3
• seated leg press x 2
•abductor x 2
•calves x 3

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[oscar Young]

Well my personal preference is if you can achieve your goal by doing less then that’s efficient.
But granted on some compounds you need x 2 sets.
So for example here on your primary chest compound lift you can take x 2 sets . Too and back off .
On the secondary chest lift you could take 1 set of 8-12 range or a rest pause or a 20 repper here.
This is in consideration with your frequency and your recovery demands.
So to wrap up I prefer minimal effective dose to get a maximal effect

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[oscar Young]

PUSH (CHEST FOCUSED)
Good session earlier ….objectives hit, other than I’m a rep down on top set. Much expected at this point 5 weld into cruise phase.
A bit challenging with my brothers funeral today I was actually surprised how productive I was on the floor.
SESSION
• incline BB X 2
•flat prime machine press x 2
•chain dips x 2
•pec dec x 2
•standing cuff lateral raise x 2
•seated machine lay raise x 2
•pec dec x2

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[oscar Young]

I do spilt push into 2 : chest focused and felt focused.
Please go check my log for sample programs

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[oscar Young]

DENSITY/LEGS
Hardest session of the week as always . It might as well be full body . Lol
Today I didn’t hit my goals , missed a rep on the top set & 3 reps on the back off (here I tried something different, which is go
Beltless for the first time & my back just pretty much fatigued)
No bother . We live to fight another day
SESSION
•SLDL X 2
•seated row x 2
•pull over x 2
•unilateral leg press x 2
•unilateral lying ham curl x 2
•adductor x 2

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[oscar Young]

I’d stick them later in the session. If you feel you get a better contraction after pre exhaust then you might be better quantify it . That way you can alter reps if it affects loading. So maybe do 2 sets of 12-15 & then compare over different sessions.
That front raise can go to the back end of push .
If you recovering well then I say let’s get it my man 🙂

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[oscar Young]

On push 1 : I’d swap the incline spring flies AMRAP, as that’ll not allow yuh to load the bench press maximally. I’d just warm up nice and slow till I get to the top set then attack it with a full tank.
On pull 1: I’d swap the close grip lay pull down with the BB row, reasons same as above really. You want to prioritise these compounds and squeeze everything you can out of them. I like the unilateral pulldown before the row as that’ll potentiate the lats .
Upper : Any reason you are doing front raises as a first movement before pulling exercises?
Also how’s your recovery training 3 days on , 1 off , 2 days on , 1 off?

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