[oscar Young]

Thanks Rhea,so as a follow on, we know that Lower will start with a hamstring movement, followed by an adductor movement… Where do you guys program the deadlift movement into the session??

So I’d go
adductor
Ham
Quad compound (squat variation OR leg press)
Quad (squat variation OR leg press)
RDL
ETC

OR
Adductor
Ham
RDL
Quad compound (squat variation OR leg press)
Quad (squat variation OR leg press)
RDL
ETC

OR
You could do both variations alternating rep range on the RDL

OR
The best way that it feels good for you and your goals. There’s no wrong or right here. Try it out and follow what feels right for you .

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[oscar Young]

REST DAY
Also checked in today with Jordan & he’s happy so far.. I am currently 105.9kg with some 4 weeks left on this push block. I’ll attach my pictures on here .
Day has consisted of a bit of studying,cooking and napping. 🙂

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[oscar Young]

I agree with Michael here ☝???? . If you put your RDLS in lower session ,assuming the next day is an off day , you will have 3 sleeps before you lower back load again 🙂

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[oscar Young]

DENSITY
Overall very happy with the session, it was very productive mostly the SLDL.
Each time I progress in load on the top set, I drop reps to a point where I get a double or triple. But then I stick with the same load till I hit 5 reps before I increase load again.
Currently 226kg for 4.
Session
•SLDL X 2
•single arm seated row x 2
•D handle pull down x 2
•leg press x 1 widowmaker
•unilateral ham curl (kneeling) rest pause 12
•adductor rest pause 15

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[oscar Young]

I agree with Clare, it’s probably a case if you need to diet longer.. just be patient..
I don’t think it’s inflammation either as that then would have shown in your overall physique…keep going ????

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[oscar Young]

Go see a professional mate..a chiropractor in my opinion . They will be able to work out where trouble is stemming from .
Personally I think it’s your neck (but that’s a wild guess) as I have had the same symptoms.
One thing you can’t do is ignore the problem, as that 3 will get to a 5, 8 & a 10 very quickly, mostly if you still loading those muscles .
Or if you know a good therapist who’s got knowledge in dry needling might help to

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[oscar Young]

Day off today…most of the day consisted of little bits of admin between cooking meals and eating.
One thing I currently enjoy is the ability to cook my food fresh and eat it straight away instead of storing it in Tupperwares and all that .
Last meal on a bit then a bit of Netflix.
Early bed tonight as I prepare for DENSITY tomorrow.

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[oscar Young]

Great list on here , thank you .
I’ve read Scott’s ‘be your own bodybuilding coach’ awesome .
I am currently reading
Stillness is the key – Ryan holiday (a reflection of pausing in the midst of chaos)
Great read so far. Would recommend.

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[oscar Young]

Hi
Oscar,
My goals are to add some good tissue !
Like I have mentioned I have competed in PCA & UKUP in men’s physique masters, should of started this competing when I was younger lol.
Getting lean isn’t to much of a problem, but being at 5.6, 5.7 at a push most competitors are taller so I need to bring a lot more thickness and width, first year a stepped on stage I was 138 pounds lean but lost too much muscle!
Last year I was 152 a better overall physique. But still lacking in thickness and width.
Fully understand no right or wrong answer? And I certainly don’t want to jump from plan to plan, as that’s not me, but also don’t want to be training above my station.
Kind regards
Paul

It’s what will suit your goals, I’d imagine you’d have to bias upper body as a physique athlete .
So delts, back width & thickness, chest.
So frequency wise a full body would see you hit muscles more frequently imo .

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[oscar Young]

DELTS & TRIS
productive session earlier . Really felt strong & connected well with lifts today .
Session was
•high incline smith 5-9,10-12
•close grip machine press 10-12,4-6
•EZ bar dead stop tricep extension 8-12,8-12
•dual rope 1 x 15 triple drop
•stretch.
•pec dec 1 x 15-20
•lying cuff raises 2×10-12
•seated prime machine 1 x 15 triple drop set

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[oscar Young]

You are welcome ????????

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[oscar Young]

And drew has mentioned a very important point above which I completely echo.
A gym goes beyond equipment, you have atmosphere plus the others on the same mission as yourself. That in itself is a powerful tool.
I used to work in virgin active which is now David Lloyd when I started Personal training , so I can relate.

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[oscar Young]

In my humble opinion I’d join the other gym, similar distance with ‘much better equipment’.
When you Leg press there’s an element of adductors working, when you squat, stance dependant will dictate the amount of adductor involved.
And if you further want to hit adductors directly without a machine I’d recommend the unilateral lying hamstring curl.
I’ll explain why the adductor’s function is to stabilise the hips. When you lie down on the hamstring curl & use only one limb the hips become unstable and therefore the meatiest part of the adductor (adductor Magnus, Magnus meaning ‘largest part’) has to work harder to stabilise the hips as it tries to pull everything back to the midline.
But the squat and the seated adductor remain superior in terms of EMG.

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[oscar Young]

You have to ask yourself what’s the goal?
What can I recover from?
Full body is a great approach from a frequency perspective and as jordan mentioned you are never too advanced for a full body split, mostly if you sort of skipped forward in your earlier training days.
I don’t know about 4 days, I’d start with 3 then asses recovery and if everything feels ok then idd add a fourth rotation. Your body will still respond very well to the initial novel stimulus of x 3 a week . And then in your toolbox you’ll still have a fourth session of at some point results start stalling which is always inevitable as progress is never linear in training

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[oscar Young]

Evening good people, we hit pull today . My favourite session.
This period has given me time to reflect and adjust my training to not only improve but address strength imbalances, muscle imbalances & all.
So a lot of unilateral work too. The heavy work is still in there as that is the meat ???? which has to be present.
So session today was
•T bar row x 2 (5-9,10-12)
•unilateral chest supported row x 2 (6-9,10-12
•Hex bar bent over row 6-9,10-12
•vertical D handle pull down 8-12,12-15
•rear delts fly 3 x 12, 6-8,12-15
•unilateral bicep curl 8-12,12-15
•standing D handle low cable curl 3 x 10-12,6-10,11-15

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