[oscar Young]

Personally there’s no right or wrong answer here IMO as it depends on the length of your torso.
But you have to set up so your forearm folds on your bicep at the bottom of the rep. At that point the tricep would not only be fully lengthened , but you’d also have aligned it to the line of force. you’d then press from that position to eliminate any reflex or momentum to bias intent on the tricep.

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[oscar Young]

PULL
Nothing monumental lifted today but good day in the office nevertheless.Most of these movements are a skill just like playing the guitar ????; and each time you step on the gym floor, for me anyway it’s a chance to get better at this skill all whilst making sure different principles are all being met at the same time.
•
The need to sometimes take a step back in order to take two forward becomes very beneficial. Don’t speed up the process, remember everyone’s journey is tailor made.
And there’s always a continuum of progress to be made excecution wise .
•Atlantis seated row x 2
•Barbell row x 2
•Atlantis plate loaded pulldown x 2
•prone unilateral chest supported dumbell row (rest pause 12-8-6)
•rear delts x 3
•bicep work x 3

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[oscar Young]

LEGS
Very productive session taking all time PB’s across the board. I needed to redeem myself after last weeks abysmal leg session.????????‍♂️
•lying ham x 3
•Pivot leg press x 3
•hack squat x 1 widow maker 15-20
•leg extensions x 2
•adductor x 2
The heavier I get , the more unfit I get; so this high rep work helps keeps my cardiovascular system on its toes.

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[oscar Young]

Rest day today after heavy pulls ruined me yesterday on density day .
Very very tough session, I am
Having to settle for doubles then bully them slowly to 5 reps …as soon as I add a kg on the bar it’s that heavy I can’t get more than 2-3 reps..but this is where the fun is.
Session
•SLDL X 2
•rack chins x 2
•unilateral seated row RP 12
•quad widow maker 25-30
•lying ham curl x2
•adductor rest pause

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[oscar Young]

A mixed bag of answers here all right. Pulls from the floor & chest supported heavy rows will do the trick …get strong as possible in multiple rep ranges

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[oscar Young]

Also a few check in pics from yesterday

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[oscar Young]

Hello peeps, rest day today…in anticipation for density/legs tomorrow …early night 🙂

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[oscar Young]

Hi @youngoscar has your diet changed at all from that posted in the diet section ? . Also on your pull days I notice you don’t do shrugs , is there any reason for leaving them out ? Kind regards

Hi Adam, the diets only been slightly altered this week.In pre workout meal on training day , but the macros are

???? TRAINING DAY DIET
MEAL 1: 100c / 60p/15f
MEAL 2: 100c/60p/10f
PRE WORKOUT: 100c/60p
INTRA : 2 sustain 3 Mps max
PWO: 175c / 60p
POST POST: 160c /60p
PRE BED: 60p/30f

????REST DAY DIET
6 meals of 60p/12f/65c

That’s a very good question, personally I have a tight neck that has to be seen to every fortnight..dry needling and all.
So I don’t do shrugs as they make it worse.
But I do focus a lot on upper back work, BB bent over rows , t bar rows & pulling from the floor on density day .

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[oscar Young]

PULL
Big session earlier, numbers up, & I trained at a good pace as well as I was running behind . That left me so spent after the session. Haha …tells me a lot about my fitness. ????
Session was
•Tbar row x 2
•seated Atlantis row x 2
•chin ups x 2
•single arm DB row x 2
•rear delts work
•bicep work

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[oscar Young]

As Kevin mentioned first port of call
Exercise choice, execution and that will mean
1) set up: how are you set up in the movement or the machine you are using? Is it optimal?

2) Stability: are you stable therefore as a result eliciting as much output as possible from the target muscle.

3) Initiate: are you initiating from the target muscle ? The target muscle or the joint nearest has to always move first in any movement.

4) Primer phase: are you priming, practicing the skill for a decent period without overloading it too heavy.

5) Neural: once skill is practiced then you can now load it to challenge the muscle neurally.

6) Volume/ work: all boxes above ticked , it’s now time to accumulate work.

Simple check list to follow. 🙂

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[oscar Young]

Which company matey ?

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[oscar Young]

Hello guys, leg session yesterday. Not the best,missed numbers on everything.i think a combo of fatigue, not having my vibrams.
But I think ???? should have taken an extra day off after Rotherham trip because i did a bit more volume.
But that’s for me to take a lesson .
I should have known better, and taken an extra day .
Anyway that said, day off today . Pull tomorrow. 🙂

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[oscar Young]

I use a belt on squatting variations and all heavy pulls from the floor including BB rows.
Question is why?
Personally I use mine as a cue as opposed to using it as a crutch.
A cue to brace into (push my stomach against) with the intra abdominal pressure I create.
Also the goal is Hypertrophy, so anything that’ll help towards stability, which is a prerequisite to strength I will be using or applying . The belt then isn’t fastened as tight to allow the intra abdominal pressure to fill the gap.
The problem then comes when people use it as a crutch, whereby you’ll weaken the surrounding musculature by making them dormant .
I use a pronged belt.

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[oscar Young]

Looks decent to me, personally on the pull sessions I’d swap the mid smith press for a dumbell chest compound then hit the high incline smith chest press for anterior delts/ clavicles . I favour the smith for this one as it aligns perfectly .
Using the smith for both would be sort of the same stimulus and it’d affect the shoulder press.
On legs I’d start with hamstring then leg extensions that’ll possibly potentials & set my quads up for a squat variation.

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[oscar Young]

What’s up guys, so awesome day with @youngoscar and jay filming for my YouTube.
Today we hit push short clips of training and some explanations and a semi fun day in life.
Today’s session went as follows
Prime lateral x2
High incline smith x2
Flat prime press x2
Triceps dip machine x2
Pec dec x3
Side raise Atlantis x2
Cuffed lateral x2
Prime bar rope push down x3
Single arm push down x1
Top session, I’m sure we nearly broke Oscar but it was so much fun ????

_________________________________________

Instagram- kuba_cielen | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! | http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Haha…not nearly…you broke me ????????

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