[oscar Young]

REST DAY
Absolutely battered guys..spent the whole day on my back just getting up to eat.
I’ve had a treatment as my neck felt quite tight even before the pulls.
An advantage to that is the therapist has gone through my whole back dry needling, fascial release & as much as it feels beat up at the moment, it feels much better. Should wake up feeling much much looser.
Shoulders & pec loosened up for push tomorrow as well. 🙂

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[oscar Young]

Kevin does give some good advice there. I’d you got no access to a physio then mobility drills will always go a long way
That’s a simple routine I follow as when I get heavy I have lower back pumps too . Half of the time it’s glute mid & SI joint,

https://youtu.be/DWmGArQBtFI
Hope this helps 🙂

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[oscar Young]

DENSITY AND LEGS
Session today could not have gone any better . I set numbers 8 days ago and not only hit them but matched the reps.
5.5 plates is up, so the hunt for 6 plates is well underway.
To be honest if I attempted 6 plates today I’d av probably hit it but I’d prepared for 5.5pps.
Nothing lost, a lot gained & it gives me confidence when I attempt 6 plates that it’s there.
SESSION
•conventional dead’s with eccentrics x 2
•prime prone unilateral row rest pause 12
•seated Atlantis row x 2
•unilateral leg press x 2
•kneeling ham x 2
•Adductor rest pause 12
A very well earned rest day tomorrow before we embark on another 2 day marathon Tuesday hitting push, followed by legs on Wednesday.

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[oscar Young]

Go bed and when you wake up, boom ???? you’ll be spoilt for Choice. ????

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[oscar Young]

I better yet add D handles on a long attachment of a pulldown to replicate this ?

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[oscar Young]

REST DAY
Really literally rested . Watched vikings most of the day. And also watched Thor’s 501kg deadlift which I thought was a awesome lift.
Speaking of which it’s density day tomorrow and conventional deadlifts are on the menu. So it only seems right …

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[oscar Young]

I would go every other day. Run a full rotation and asses bio feedback. Let us know how you get on, and we can help alter to suit

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[oscar Young]

Hey Scott, I’ve used techno gym one & it’s smooth. That should also be priced reasonably.
Currently using Atlantis one which is superb as well but then that’s American manufactured.
But yeah decent piece of kit . You can do a lot on it hence the price .

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[oscar Young]

DELTS AND TRIS
Thos is the only session where I have one rotation, but it’s working very well for now. I am progressing on the gym floor so all is good.
SESSION
•high incline smith press x 2
•neutral prime tricep press x 2
•dead stop EZ bar tricep ext x 2
•dual rope tricep extension 1 x triple drop
•pec dec 1 x 15-20
•low incline lying cuff raise x 3
•seated prime machine lateral raise 1 x triple drop
Pump was legit too . Rest day tomorrow in preparation for density on Sunday 🙂

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[oscar Young]

That’s a blanket question with no straight answer my man. Michael has addressed the potential you are maybe under eating, Theodore not meeting your recovery demands for training and your physical job.
Quality of sleep is also up for question here.
I think the best thing is to put up your current plan on here, how frequently you are training & your current diet.
With those stats , We can then start from there .

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[oscar Young]

I think the important distinction is progressive overload v beating the log book approach.
Powerlifting programs will use the progressive overload principles, in that you will be handling more weight over time. As a whole though they take a different approach for weekly progression than in a beating log book fashion.
So it’s just a different approach based on two different sports/objectives.

Absolutely correct and Hence it is important to focus on progressing all variables. Sometimes you will do not be able to take a rep here and a rep there in the end accumulating and progressing work/effort.
Sometimes you’ll only be able to clean up a set and take a small win in execution.
And then sometimes you’ll add a biscuit here and a biscuit there, (also called macro loading) but still progressively overloading.
So the answer doesn’t lie on overload only but all variables across the board

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[oscar Young]

Hey. I haven’t completed a full 4 days yet. I only watched the education video of setting up full body training a few days ago so will probably end up making a few tweaks based on feedback here.
Thanks though will see how lower back is and look at changing some exercises if it seems too demanding!

Awesome!! Please let us know how you get on. Then if need be we will make tweaks based on bio feedback. 🙂

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[oscar Young]

Check in pics as promised…

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[oscar Young]

PULL
very productive session this afternoon. Very happy with the progress of all variables across the board.
Also check in day today , so I shall attach the pics I sent to Jordan too post session.
Weight sits at 107.2kg this morning.
With 2 weeks left on cycle, the aim is to really maximise the next 14 days before we get into a cruise phase.
SESSION
•T bar row x 2
•Atlantis unilateral row x 2
•prone dumbbell row x 2
•D handle lat pulldown x 2
•rear delt work x 3
•bicep work x 3

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[oscar Young]

Whatever category you fall in, what you did on your first session will not work 6 months down the line.
So all variables in this case stimulus have to be progressed . I.e execution, effort, intensity, etc..
During cruise period you fight even harder to hold onto as much strength as possible…the name of the game is to progress each time you step on the gym floor.

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