[oscar Young]

My legs are written off today…the amendment made on that rotation is definitely the right one. My knees feel fresh , but my actual quads, adductors and glutes are fried.
I’ve had to nap twice today I was that gone.
Early bed..pull tomorrow. 🙂

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[oscar Young]

LEG DAY
Very productive session earlier day today . Everything up , execution, work and load.
I’ve switched things a bit, taking the leg press first & hack squat after as opposed to before.
Simply because the angle on that hack is very harsh on my knees. I’m looking and thinking about safety and longevity in training .
That way when I get to the hack my quads are fried & I can’t then load the hack as heavy. Also my knees are very warm too.
Session
•lying ham x 3
•pivot press x 3
•hack x 1 15-20
•leg extensions x 3
•adductor x 2

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[oscar Young]

As Jimmy nails it above, performance will always take a hit in a deficit.
But progression must still be taken at all costs.
If not load, theres always a huge potential for progression just by improving execution. You can also improve your effort by doing more work. Remember Execution and effort exist on a continual .
Don’t be disheartened, all that matters is what’s occurring in that muscle you are attempting to train .

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[oscar Young]

Hello Matteo, I wouldn’t focus on the scales too much to be honest. I would focus on performance. I’d shift my attention to the log book.
Should that improve, so will the aesthetic look too . 🙂

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[oscar Young]

Hello Samu, sounds like a good idea. Less is always more.. if you can recover better with upper/lower then that’s way to go as recovery will always determine how hard we train.
This split will also help you hold good condition due to its high output each session

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[oscar Young]

That’s not good at all…If you suspect that to be the case , i would switch to NPP. It’s the same family & you’d still get the same benefits .

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[oscar Young]

Therefore the cue there is if you then do a pay pull down use a a semi supinated OR a supinated grip at least 🙂

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[oscar Young]

You doing any cardio yet ?

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Currently just 20 mins daily on top of expenditure [/quote]
Maybe you can use that for now (by increasing it) and leave clen in the toolbox for a bit later .

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[oscar Young]

PUSH
Hey guys day off yesterday, we commenced onto push today.
Very productive session today, loads up across the board & execution cleaned up on others .
Session
•Atlantis press x 2
•low incline DB press x 2
•close grip tricep BB press x 2
•pec dec REST PAUSE 12
•lying cuff 2 x 8-12
SS
•pec dec 2 x 8-12

Took some pics post & it’s my first update of 2020 where I feel things are moving forward.

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[oscar Young]

You doing any cardio yet ?

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[oscar Young]

100% and that’s actually the point for me…it’s how positive I managed to stay and leave that behind me, as opposed to having a cloud hanging on top of my head. Thank you ????

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[oscar Young]

DENSITY/LEGS
Always a top session with @joshm89 . I say that even though stuff didn’t go to plan but we still made the best of it. After my QL injury last week which is much much better, I warmed up very well building up to my work set , but when it came to it, I couldn’t bring myself to pull . Two attempts & I knew it wasn’t the day. Knowing It was all mental, I made the choice to walk away & give myself more time to reset mentally and build confidence again.
Chest supported T bar rows it was .
Rest of the session went to plan though & Josh also pulled very well too, so buzzing for him too .
•
We live to fight another day ????

Session was
•SLDL/TBAR FOR ME 5-9 , 10-12
•rack chins 8-10,10-12
•unilateral Atlantis row RP 12-8-6
•pivot press (widow maker) 20-25
•lying ham curl 8-10,10-12
•adductor 8-10,10-12

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[oscar Young]

This volume looks ok to me, but then again it’s about what you can recover from. Sounds like you just had a long run & maybe needed a de load ?

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[oscar Young]

Hey talor have you tried
Push/pull/ off/legs/ off?
Also is it possible to post your program please so we can see if volume needs tailoring perhaps ?

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[oscar Young]

Hey robin You can do it that way , but I think having more than one rotation not only benefits you to be able to really progress by leaving so many days between but also it will help in preserving joints when certain lifts are very demanding.
Having more than one rotation will also keep things fresh mentally & certain lifts can also compliment each other from One rotation to the other Strentgh wise .
But if you want to push one rotation, rinse it for all it’s got, then move on it’s fine.
It’s a case of doing it, assessing if it works, if it does great. If it doesn’t then you can add a rotation.

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