[oscar Young]

Hello guys , so managed to train today, no pain I’m back but only because it was Push. I still managed to have a productive session .
Tomorrow we hit legs ????
Session today was
•incline bench 5-9,10-12
•prime press 5-9,10-12
•floor press 5-9,10-12
•pec dec 2 x-12-15
•seated machine lateral 2×12-15

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[oscar Young]

Is this a full body split?
Hows your execution?
Hows your recovery?
Any scope to add another rotation if recovery is optimal?
You eating enough kcals?

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[oscar Young]

All indicators jimmy mentioned, taken into account, I would take a straight 7 days complete rest. Deloads IMO don’t cut it for me. I feel get loads from taking time off & not only do I drop fatigue quicker physically , I also regain mental clarity very quick .

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[oscar Young]

60 minutes would be ample I think.
I’d take something like
•incline BB/smith variation x 2
•tricep compound x 2
•pulldown variation or a chin up x2
•seated or prone row x 2
•pec dec x 1 15-20 reps
•lateral raise variation x 1 rest pause

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[oscar Young]

What’s your goal? It might be better to try an upper/lower/off/upper/lower first . Then build into PPL once you rinsed UL split?

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[oscar Young]

Hey guys so this morning struggled to get my shoes on. .back was too sore.
Had a treatment, this morning. Massage, manipulation & needling . Much better already with mobility resuming .
Rest now, tomorrow we will be able to tell where we are..
No heavy pulls till next Thursday so we should be good but no rush yet until we asses

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[oscar Young]

I’m with the guys here , & they say the best way to gauge hydration is by monitoring the colour of your urine each time you go to the toilet. If it’s any darker a shade than the colour of a transparent straw then you need to top up rehydrate .

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[oscar Young]

Well deserved Day off training yesterday , we embarked on density & legs this afternoon.

I was a bit too emotionally invested on my top set & very aggressive as a result. Normally I’d take the eccentrics but I suppose I really wanted this today and nothing was stopping me. 6 plates here for 5 reps, a sixth rep was there but a recurring twinge on my QL meant, I had to stop the set as it wasn’t worth it fighting for. Skipped back off set and carried on with the rest of the session so hopefully things ain’t too bad.
•
Physio in the morning & fingers crossed it’s nothing serious. In @trainedbyjp latest post he’s wrote something that resonates with today’s session massively, saying part and parcel of this heavy pulls is injuries, even in the most calculated lifters.
•
But despite the circumstances, I have a strong feeling all things going well, hopefully by the end of 2020, we will pull 300kg! Your goals have to scare you.
Session was
•conventional deadlifts with eccentric control 5-9,10-12
•mag grip lat pull downs 5-9,10-12
•smith machine BO rows 5-9,10-12
•seated leg press widow maker 20-25 reps
•kneeling ham curl 5-9,10-12
•adductor 5-9,10-12

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[oscar Young]

DELTS & TRIS
2 days of training wrapped up with delts & tris. Absolutely gutted as I set up my incline wrong on the bench & bombed my top set on the smith. I almost cried. But we live to fight another day.
Other bits of the session went well & numbers were up..
Session was
•incline smith machine OP 5-9,10-12
•loaded press ups 5-9,10-12
•overhead dumbell extension 5-9,10-12
•dual rope tricep extensions 1 x15- 20
•lying cuff laterals 2×12-15
•seated machine laterals 2×12-15

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[oscar Young]

Also any chance of posting your push sessions on here please ?

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[oscar Young]

Right maybe your set up on the machines aren’t optimal, in this I mean you are not properly aligned . Or you are pushing too heavy a weight ? It’s mind boggling as you are ok in shoulder and tricep movements.
Any chance you can swap your chest movements maybe?

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[oscar Young]

Hey Danny, I’d defo look at volume first . Do you mind posting your workout on here please?

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[oscar Young]

Hello guys so in for PULL this afternoon.
This particular rotation I am struggling with .
But I will give it another whirl and make a decision as if to swap lifts around.
I have a 3 strike rule before I swap sessions
Sessions was
•Atlantis plate loaded seated row 5-9,10-12
•dead stop row 5-9,10-12
•assisted chin ups 8-10,10-12
•unilateral dumbell row 5-9,10-12
•seated row for rear delts 3×12
•bicep work 3×12

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[oscar Young]

It’s great, it’s a game changer . I cook my meat …then every night I cook my rice in the rice cooker for the following day..life saver

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[oscar Young]

Hey stu, I say if you can leg press then do that without BFR & then leg extensions use BFR .
Can you do any squat variation, I’d so I’d do a paused version (maybe 5 sec in the hole) obviously very light or no weight at all. These helped me when my knee was fucked.
With Treatments on top and jp’s join in joint supplement

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