[oscar Young]

REST DAY
Had a very well deserved lie in…spent the day , doing chores, cooking, cleaning, doing admin & watching Jordan on IG live…
Now just thinking about tomorrow’s SLDL ????

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[oscar Young]

•Stiff legs will mostly hit hams, glutes & erectors.
•deficit deadlifts will hit the posterior as a whole . Leg drive will mean you got quads going too.
Michael nails an important point above to consider which is biomechanics. This will determine which one you get what from.
Also the skill factor is very important. This movements are complex and therefore a skill .
So personally I would not say there is a direct answer . It’s all contextual .

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[oscar Young]

DELTS & TRIS
very happy with today’s session, I am creeping slowly towards that 4 plate mark in the incline smith machine press.
I took 4 solid reps on 155kg …will process this to 5-6 mark before adding another 1.25kg biscuit to push it to 157.5kg . But not for another two rotations at least .
SESSION
•high incline smith press x 2
•prime neutral tricep press x 2
•prime machine tricep extension x 2
•unilateral lying tricep extension rest pause 12-7-10
•pec dec 1 x 20
•incline cable Cuffed lay raises x 3
• machine lateral raises 1 x triple drop

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[oscar Young]

Absolutely spot on my man …????????

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[oscar Young]

PULL
Top session apart from bombing my top set due to set up position, costing me a rep . I should know better.
The rest of the session was very straight forward, intensity stayed up and pace was quite high as well.
During emotional periods like this , I can stay in that place mentally that I go to in the top sets for majority of the session, staying sharp and focused .
SESSION
•T bar row x 2
•unilateral Atlantis row x 2
•DB prone row x 2
•D handle lat pulldown x 2
•prime cable rear felt row x 3
•prime machine station cable bicep curl.

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[oscar Young]

LEGS A
I’d do 10-12,6-9,10-15 on hamstring curl , that way you loading them on all rep ranges

PUSH A
•I’d stick that lateral raise after high to low cables or take it away altogether so as to be able to maximally load that bench press . As you also got a machine lateral raise which to me is more accurate.
•i’d also have the dips after or before the shoulder press as you want to maximally load the triceps. Sticking them so far down don’t do them a favour as a compound and will take away from loading .

PULL A
I’d take the D handle pulldown that way your lats are fully activated when you deadlifts. That will improve stability.

LEGS B
I’d once again squat straight after hamstring curls instead of hip thrusts imo

PUSH B
same amendments made in push A

PULL B
No changes , looks good

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[oscar Young]

Hello Simon , could we please see your actual plans so that we could help ?

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[oscar Young]

REST DAY
Not much done today , but pottering about sorting it’s and bats.
Didn’t sleep well last night so I’m already dozing off on the sofa.
Strange week as I’ve had a bereavement this week. But holding well so far .

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[oscar Young]

Yes you have 2 sleeps there which should be ample …then a few more sleeps before you come back to it.

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[oscar Young]

@sasa this is perfect my man. I do not need to amend anything here . Let’s get to work & get maaaaasive lol …
Let us know how you get on please . 🙂

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[oscar Young]

LEG DAY
This is the first time in a very long time I’ve got to leg day & lower back hasn’t fully recovered .
So extra mobility and dynamic stretches prior to the session.
My vibrams also cost me my top set by a rep as I think the tread is worn out , so a new pair is definitely due.
SESSION
•adductor x 3
•lying ham x 3
•pivot press x 3
•leg extension x 3
•calves x 3

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[oscar Young]

Stick to your ‘active range’ and as the above pointed out it’ll be different for everyone. Going past that range puts you into the ‘passive’ range, here not only are you challenging the muscle but will be susceptible to injury

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[oscar Young]

PUSH
4 weeks into cruise now, strength is holding well. Fighting tooth and nail on some lift, others are still going up in numbers , whether that be load or reps.
SESSION
•low incline smith press x 2
•Watson incline bench x 2
•smith tri press x 2
•pec dec
•seated cuff raise x 3
•rear delt work x 3
•seated Machine raise x 1 triple drop

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[oscar Young]

REST DAY
I have been written off all day , back is pumped . Lower back is tender too from dead’s.
Quads are very tender too .. so early bed for me as I prepare for 2 days of training Ahead of me.

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[oscar Young]

IMO if you not growing at the minute then the main issue is energy balance.
You probably not eating enough to put you in a energy surplus .
Because that’ll be a lot of activity. How long are your sparring sessions?

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