[oscar Young]

Hello Joshua, how are you getting on with this plan? Are you progressing? Are you recovering well enough to smash through the following session with the same intensity as the session before?
I think the volume is a bit on the high side to be honest but you might be recovering well .
For instance On the first push session you got 2 variations of an over head press in high incline smith press & a machine shoulder press.
The exercise sequence could do with altering as well to help you get the best out of the sessions.

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[oscar Young]

REST DAY
A lot of lying down & eating. Had class today as well..it’s great because we are learning about hips and spine so I’m taking a lot away in terms of transferring to gym floor on my heavy pulls.
SPDL’s await tomorrow..bed time ..
target …240kg for 3 reps +

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[oscar Young]

You can start with pushing movements on one upper and pulling on the other ..that way it’s even. Personally I think when you pull first, as you get to the push , your rib cage is open & it’s easier to get into positions that will bias the pec.

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[oscar Young]

Ok nice, run this for a full cycle & let’s see if you can recover from it. If so push on , if not we can alter volume slightly. Let us know how you get on & be honest . If you feel you aren’t recovering then nothing wrong toning things down a bit . 🙂

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[oscar Young]

Hello anonymous, personally I favour push/pull/rest/legs/rest . Most athletes here run that and will agree it’s beneficial from a performance & recovery standpoint .
Push 1- perfect
Push 2- I’d stick high incline smith as first movement, to prioritise getting strong on it. This is where you develop front delts and clavicles .
Pull 1- perfect but because you already got deadlifts here I’d stick a chest supported t bar row on pull 2 as it lacks a big upper back compound. You can swap it with one of the rows from pull 2.
Legs 1- hack squat and pendulum are 2 similar movement patterns
. I’d swap the pendulum for a lunge variation (front feet elevated, rear feet elevated, static, walking lunge etc)
Legs 2- perfect.
Hope this is clear and it helps 🙂

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[oscar Young]

It could work either way Kevin, it’s just dependent on what percentage you can put in a set. With DC more is not more less is more. So it’s a case of rinsing a set to a point where you have no business doing a second one.
You can use machines yes .

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[oscar Young]

DELTS & TRIS
Amazing session earlier , amazing I say because I added 1 rep to the smith OH press. And now it’s 150kg for 5 reps, as soon as I hit 6 reps clear without a touch , biscuits will be going on to take me back to about 3-4 reps then it’s a case of bullying it back to 6 reps again. This point is where the fun begins for me. This is when most will change their movements or programs..
When you are Almost at the strength ceiling you have to control all variables , sleep, hydration, electrolyte balance, mental clarity, preparation before the session in terms of warming up and mobility drills & so forth.
The fact I’m off cycle as well means everything has to be extra tight. And it is.
SESSION
•smith shoulder press x 2
•prime tricep press x 2
•prime tricep extension x 2
•dual rope x extension x 3
•lying cuff laterals x 3
•seated prime laterals 1 set triple drop set
A very very well deserved rest day tomorrow not only to drop fatigue, but to prepare for SLDL’s which await me on Wednesday.

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[oscar Young]

Hey Kevin, I don’t have much to add on in all honesty as corinne has touched on all the major points.
•with volume that low Exercise selection has to be bang on. Movements that are worth their weight in Gold.
•And perhaps the most important one , the ability & mental fortitude to be able take sets ‘THERE’ will serve you well.

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[oscar Young]

PULL
rest day out of the way yesterday, we commenced with a pull session today.
Strength still holding we are now BB rowing just over 200kg. Really happy with that .
Absolutely wrote me off tho. Once home had post workout & had to have a nap. I think sometimes we forget how big the back is as a unit of muscles which work in synergy .
SESSION
•unilateral seated Atlantis rows x 2
•BB rows x 2
•chest supported T bar (neutral handle ) x 2
•unilateral Atlantis cable pulldown rest pause 12-8-6
•rear delts x 3
•biceps x 3

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[oscar Young]

Hello enzo, I haven’t heard of it do cannot comment I’m afraid.
But why don’t you just train hard and then listen to bio feedback and use that to auto regulate your sessions ?

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[oscar Young]

Smashing!!! Now it’s a case of stringing them good runs 🙂

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[oscar Young]

I would go
rotation one : standing cuffed cable laterals
Rotation two : seated cuffed cable crucifix laterals with bench upright against my Back
Rotation three: lying cuffed cable laterals.
The cuffs take of inertia and elastic energy at the bottom of the rep making the movement a bit more accurate.
I favour cables as you can align very well and resistance is optimal without as much drop off, giving the cable advantage over dumbbells .
You have your heavy overhead presses to hit the delts neurally . So when it comes to isolation, accuracy comes first ..this is where cuffs play a major part ..

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[oscar Young]

Hi Oscar,
i hve read through the log but thought it would be easier to just ask. How many rotations do you have for each session? push (chest dom), legs, pull, push (shoulder dom) and leg/pull and also what is the benefit of leg/pull? I have always done PPL but this might be something I try

Hey Paul so my rotation is
Sunday-pull
Monday- push (delt and tri focused)
Tuesday-off
Wednesday- density/ legs
Thursday-off
Friday – push (chest focused)
Saturday- legs
I have 2 rotations for each session except the delts and tri’s session where I have one.
So to answer your question if I didn’t ‘top up’ my legs on density it’d mean I’m training my legs every 8 days which is a big gap.
So on density day I’d do 2 sets of quads , usually unilateral movement, 2 sets of ham unilateral as well & a set of adductors. That way it’s nothing neurally taxing and demanding on my recovery as then in 3 sleeps I’ll be doing the main leg session so need to be fully recovered and fresh for that.
Hope that clarifies things ???? any other questions feel free to ask
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[/quote]
Thanks for the detailed reply Oscar that’s great and makes sense, you’re looking amazing![/quote]
Thank you & no problem at all, any help you need don’t hesitate to ask 🙂

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[oscar Young]

LEG DAY
Date with seated leg press earlier on. Was prepared for it since yesterday. Went in owned it & im now sat here in agony ..lol
Very productive session. And well deserving of a day off tomorrow.
SESSION
•adductor x 3
•seated ham x 3
•leg extension x 3
•seated leg press x 2
•single leg press x 2
•abductor x 2
•calves x 3

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[oscar Young]

Hi Oscar,
i hve read through the log but thought it would be easier to just ask. How many rotations do you have for each session? push (chest dom), legs, pull, push (shoulder dom) and leg/pull and also what is the benefit of leg/pull? I have always done PPL but this might be something I try

Hey Paul so my rotation is
Sunday-pull
Monday- push (delt and tri focused)
Tuesday-off
Wednesday- density/ legs
Thursday-off
Friday – push (chest focused)
Saturday- legs
I have 2 rotations for each session except the delts and tri’s session where I have one.
So to answer your question if I didn’t ‘top up’ my legs on density it’d mean I’m training my legs every 8 days which is a big gap.
So on density day I’d do 2 sets of quads , usually unilateral movement, 2 sets of ham unilateral as well & a set of adductors. That way it’s nothing neurally taxing and demanding on my recovery as then in 3 sleeps I’ll be doing the main leg session so need to be fully recovered and fresh for that.
Hope that clarifies things 🙂 any other questions feel free to ask

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