[oscar Young]

Hello Adam, personally I’d go back to basics. I’d focus on EXECUTION first. It’s the only variable with a continuous progression. Once that’s addressed then you can focus on load . Execution & effort will go hand in hand. I’d prioritise using machines. I would also include some unilateral work in my plan.
Once on a machine you want to make sure you are optimally set up. This is a sequence I’d advise to follow.
•line up forces (set up)
•stabilise (lock down)
•initiate (challenge) this remains the sole goal as opposed to completion of the set. So the point where your firm starts dipping, you’d stop that set.
•primer phase (Master the skill)
•neural work (increase load)
•add volume/work (accumulate work)

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[oscar Young]

Personally I call end of June , but what happens in the next 2 weeks is critical and will dictate where we go from here

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[oscar Young]

Clares covered major points here.
Demographic is a big one. What town are you in, what’s the average wage? Are you in the city centre ? What’s the depth of your service ? How much money and time have you invested in yourself since you qualified? What’s the frequency? How much experience have you got? Have you got previous results to back this up ? The facility you working out of, is it worth what you are asking? Is it packed during peak times so now you have to wait for machines knowing you got only 60 minutes. (I know there’s ways around this) but this is just overall questions I’d ask myself.

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[oscar Young]

Evening guys , day off training . Legs absolutely destroyed from yesterday’s session.
A lot of mobility just to ease the legs and to be honest rest, food & naps 🙂
Watching the documentary on Netflix ‘last dance’ it’s a new documentary on Michael Jordan’s career mostly towards the end.
I’m always intrigued by champions line of thought and the mental approach generally.
And successfully Michael is up there with the most successful athletes .

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[oscar Young]

Oh ok…sounds like you are ticking the boxes. Are you on any gear? And have you considered going private healthcare and just to try again.
Or just get a CPAP and try see if it helps. A lot of companies just sell them through the internet.
I know I struggled myself after prep & had to use one, was hard to get used to at first but eventually got the hang of it.

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[oscar Young]

Now this is a hard one , at 160lbs you don’t sound to heavy to have sleep apnoea. Unless you put a lot of weight recently & over a short space of time ?
How’s your bed time routine?
How’s your mattress ?
Your pillow ? Is it comfortable?
A CPAP should be the last option ..

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[oscar Young]

Absolutely!!!! Just make sure your diet is bang on and you are not under eating, but eating quality whole foods.
And train as hard as you can my man .

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[oscar Young]

LEG DAY
very very productive session tonight as this is the hardest of the 2 leg rotations .
As I have 3 sets which I have to move 1,500kgs across the 3 sets 37 reps. Goal was 40 reps but I matched one set and beat two sets meaning I totalled 39 reps & I was absolutely chuffed.
Session
.adductor x 3
.lying ham x 3
.atlantis pivot leg press x 3
.hack squat x 1
.prime leg extension x 3
I had nothing left for the hack squat so I didn’t do it as I could barely stand after the last set of 20-25 reps where I got 23 reps. So I finished on the leg extensions. Legs are spent.

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[oscar Young]

Don’t worry, work with what you got, where you are as best as you can.
Most have got no weights at all so you are lucky too 🙂
And if you stuck just ask for help

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[oscar Young]

Hello dean, first off all I’d echo Claire’s point of doing full body everyday. Not only will it be demanding on your recovery but progress wise you’ll hit a wall quick.
So if you want to Stick to full body , do them every other day . That way not only can you train harder but you can also handle the recovery demands.
So an example would be
Rotation 1
•bicep curl
•dumbbell press (chest focused)
•dumbell shoulder press
•EZ bar close grip tricep press
•EZ bent over row
• Goblet squat
•dumbell lat raises
Rotation 2
•bicep curl
•lying dumbell ham curl
•lunges
•EZ BAR chest press
•close grip weighted press ups
•dual dumbbell row
•calf raise
That’s 2 rotations of roughly how I’d look at that . You’d probably do with 3 then you can rotate them weekly.
Hope this helps & if you need more help don’t hesitate to ask ????

_________________________________________

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Hi Oscar. Long time no speak. Hope ur well , yea it sounds like I don’t know wat I’m on about but do lol. The reason for this post was just to hear people’s ideas bud .the dumbbells I’ve got hold of there’s only one of, a 10kg , 12.5kg , 17.5 , 20kg. A little light for what I use lol but need to make do. There’s only one of each. I’ve been repping out the single arm laterals with the 20kgs for 20 ish reps as I used to a lot using a lot heAvier. Reason I also do elivated feet press ups for my chest movements that normal press-ups hurt delts [/quote]
All good buddy thank you . Hope you are well too .
So you got options to either do heave sets with your bar and do lighter sets with dumbbells. Also you can slow the eccentrics and hold pause at extremes . That’s a good idea on press ups you can load weights on your back too if you have someone to help 🙂

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[oscar Young]

Hello dean, first off all I’d echo Claire’s point of doing full body everyday. Not only will it be demanding on your recovery but progress wise you’ll hit a wall quick.
So if you want to Stick to full body , do them every other day . That way not only can you train harder but you can also handle the recovery demands.
So an example would be
Rotation 1
•bicep curl
•dumbbell press (chest focused)
•dumbell shoulder press
•EZ bar close grip tricep press
•EZ bent over row
• Goblet squat
•dumbell lat raises

Rotation 2
•bicep curl
•lying dumbell ham curl
•lunges
•EZ BAR chest press
•close grip weighted press ups
•dual dumbbell row
•calf raise

That’s 2 rotations of roughly how I’d look at that . You’d probably do with 3 then you can rotate them weekly.
Hope this helps & if you need more help don’t hesitate to ask 🙂

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[oscar Young]

PUSH
Productive session overall, very very happy with performance, pump & overall feel of the session.
Session :
•incline BB press x 2
•flat prime press x 2
•dips using chains ⛓ x 2
•cuffed cables chest flys x 2
•standing cuffed lat raises x 3
•rear delt row x 3
SS
•Dual rope tricep extension x 3
Using chains doing dips just to accommodate resistance. Chains drop off at the bottom making it light where we are vulnerable & also where the chest is dominant. I got a point I was dipping 80kg, now at that load the risks start to outweigh the rewards & also from an efficiency stand point it isn’t very clever .

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[oscar Young]

I’ve been working on RDL’s for a little while… restricted a bit currently with all that’s going on… organising my plans for when gyms open again… my quads/legs are relatively dominant and I feel I use my legs a lot more with conventional deadlifts…. @youngoscar

Have you rinsed the RDL’s and can’t progress anymore? If your quads are dominant I’d be looking to stick with the RDL to even out Strentgh imbalances as opposed to doing a conventional deadlifts just because it would mechanically favour you.
That being said after you rinse the RDL & can’t progress anymore then I’d think of switching to conventional deadlifts with eccentric loading . Off course if Hypertrophy is your goal.

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[oscar Young]

Excellent… so on days that I’m deadlifting it would make sense to leg press for my quad compound ?!

Are you doing an RDL or a deadlift at the moment?

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[oscar Young]

Thanks very much gentlemen…. I was leaning towards the lower session aswell… however I do like deadlifts with my pull work. I’m guessing it would be hard not to impact the lower body session if they were included on upper day….

The RDL even though on the lower session will hit the full posterior chain. Neck all the way down to heels. I’d stick with this as my only lower back movement, get strong as anything on all rep ranges rinsing it for everything it’s got .
Once rinsed you can then introduce the conventional deadlifts to replace it.
I also think it’ll be very demanding recovery wise to run both lifts concurrently. 🙂

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