[oscar Young]

This is how I’d run upper A with movements that are bang for the buck
Upper A
Flat bench press
Overhead press variation
Dips
Pendelay rows or deadstop BB rows
Single arm BB row
And the rest of accessories
The rest of the plan looks good

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[oscar Young]

PUSH (delts & tris)
Awesome session this afternoon, I’m on the hunt for 4 plates on the incline smith press (160kg) and I’m at a point where I’m so close but yet so far.
So far in that I’ve taken 150kg today for 4 reps but the last one was with a touch.
So I’ll have to bully that to a clean 5 reps before I progress the load. And it is here where most would change their program but it’s also here IMO when the fun begins, as each time you are taking a rep here, a rep there , a biscuit here and a biscuit there , and things just don’t seem to be improving, but they actually are, only difference is the pace is slower.
The reward is very high at this loads when you are close to your strength ceiling but also is the risk.
So patience here becomes mandatory and not a virtue anymore.
Don’t rush the process.
So just something to think about.
SESSION
•high incline smith press x 2
•prime tricep flat press x 2
•deadstop floor tricep extension x 2
•dual rope tricep extension x 1
•incline lying cuff lateral raises x 3
•seated prime machine lateral raise 1 x 12 triple drop set

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[oscar Young]

Abs are a muscle and like any other muscle need to be trained frequently .
As Clare mentioned Genetics will play a big part, but like any other muscle the result will always depend on execution.
A few people mentioned leg raises , personally I don’t favour them as most people will use hip flexors to initiate the movement as their trunk isn’t that strong. Also the position of the movement leaves you mechanically disadvantaged.
I’d favour kneeling cable crunches & standing cable with your back supported against a pad to keep things that shouldn’t be moving still.
Then off course there’s breathing which needs to be controlled for example whilst crunching your trunk should be empty of air so typically you’d exhale & inhale through the nose on the eccentric phase.
After addressing these then train them with volume and frequently as you can recover.

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[oscar Young]

PULL
Went into today’s session with so much emotion. I’m always productive with that right emotions so typically the weight flew.
I always admired Luke’s bent over row,and as a coincidence I had BO rows today .
It was only natural I take a set in the memory of Luke .
200kg for 8 reps will do for now
SESSION
•unilateral seated Atlantis row x 2
•barbell bent over row x 2
•neutral T bar row x 2
•unilateral Atlantis pulldown rear pause 12
•rear delt work
•bicep work

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[oscar Young]

ok I’ll stick with it thank you! is it good to still leave the abductor work out as I have no equipment for that?

Yes it is, you are squatting frequently so adductors will get a hit ….also IMO if you don’t have an adductor machine to train adductors directly I’d rather leave it. But granted they’ll take a hit on your squat variations

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[oscar Young]

hi,
I’ve gone through the whole routine now and have been recovering absolutely fine – was thinking about another set for each exercise as I have been training too failure or all but compound lifts and i think the intensity is there but as I’m more of a beginner maybe the weight isn’t high enough to fatigue me as i basicslly feel normal the next day

You’ve almost answered your question George..more is not more, less is more.
So focus on getting stronger and at some point you’ll change your whole narrative quick once you are really challenging yourself when the load,effort & execution are all present in a set.. keep pushing buddy 🙂

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[oscar Young]

REST DAY
not done much today to be honest and to receive the news of likes passing has left me numb to be honest . 🙁

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[oscar Young]

A bit out of the box this , so pardon me…lol but maybe have a test for STD?

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[oscar Young]

Devastating news…Let’s keep his family , his little boy in our prayers & our thoughts.

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[oscar Young]

Well let’s get cracking then ….it’s not a quick process..it demands time… focus on performance more than anything…push performance so hard & a physique will follow as a by product . Think of that top bodybuilders in the land , hollingshead, Luke god rest his soul & Jordan .. they are all very strong rowers, leg pressers, pulling from the floor, squatters .
Success leaves clues …all we have to do is follow

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[oscar Young]

LEG DAY
Went in nervous on this one but then it’s very rare I don’t walk on that floor without anxiety as the numbers I’m meant to hit are always challenging.
Today’s session went very well simply because changing exercise sequence has me getting to the leg press with warm knees and primed legs ready to press .
SESSION
•adductor x 3
•seated ham x 2
•leg extension x 3
•seated leg press x 2
•feet elevated split squats (6×4)
•abductor x 2
•calves x 3
I added split squats because there’s a need to address the imbalance on my legs from the front.

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[oscar Young]

It depends entirely on your goal..
But from looking at these pics, and the fact you’ve just had a mini cut. Also the fact you want to be competitive at some point, id look at pushing calories up from here allowing you to the train hard with intensity and intent

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[oscar Young]

PUSH (chest focused)
Solid session earlier ..I’ve touched 145kg on the BB INCLINE PRESS. Only 3 reps but that’s how I got there. By hitting 3 reps then slowly bullying it to 5 clean reps before I add a biscuit again.
So progression here is a game of a rep here a rep there , a biscuit here a biscuit there also known as small wins
SESSION
•incline BB press X 2
•prime press X 2
•dips (chains) x 2
•pec dec (cable) 1 set triple drop
•seated prime lat raise 1 set triple drop
•seated cuff lateral raise x 3
•reverse pea dec x 2

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[oscar Young]

Hey trillo, no experience with iron master gear but I’ve looked at that self spotting machine and it looks very good.
Any equipment that you can train safely on & offers good stability profile I think is worth investing in.
What’s more, it looks like you can do multiple moves on that machine. WIN/WIN

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[oscar Young]

Absolutely!! It’s part of my routine & I honestly would not manage without it ..

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