[oscar Young]

PUSH

16 total sets for the session this afternoon, and all lifts progressed after 2 sleeps from training upper with a total of 14 sets between push/pull . The ability to progress my lifts is the barometer here, as it indicates that not only am I able to recover from the work I did on Saturday, but also that progressive overload is one of the key drivers of hypertrophy. This is where tracking your lifts via a logbook 📕 becomes very important, as there’s an element of tangibility. If you aren’t recovering between sessions and you are maximizing every variable outside the gym (diet, sleep, hydration, stress management), then your programming might be the issue.

SESSION
Cable cross over tricep extensions x 3
Prime seated tricep dips x 2
High incline smith press x 2
Flat prime chest press x 2
Prime pec dec x 2
Atlantis unilateral lat raise x 5

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[oscar Young]

I agree with Jordan here as that’s one of the things he taught me bringing me up in this game .
And it is more applicable on leg training because that’s also where you will be maximally challenged, mostly on that pendulum. What’s more , you can use that method to standardise your execution.
Continuous reps don’t allow you to think … because thinking is and can most of the time be a constraint to working !

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[oscar Young]

Rest day today .. a lie in this morning followed by some chores around the flat and all . This afternoon I went for a roast dinner with one of my clients who’s been on electric tag (bail) for just over four years . His case constantly getting adjourned for one reason or the other .

But he’s finally getting sentenced on Wednesday this week . And he might be going away for over a decade . He has a son who’s 12 , and it’s been so tough listening to him recount his experiences currently. And sitting across the table from his son I couldn’t help but feel empathy for him . What chaos must be goin on in his little mind .

Left me in a very reflective mood . Left me greatful for everything I have and everything am going through .

God is the greatest

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[oscar Young]

Hey Andreas,
I see no issues that need addressing here . Go and get after it . Come back in due course and let us know how you are getting on

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[oscar Young]

It’s been a fantastic week of training so far. We trained upper body this afternoon: 12 sets of delt, pec, and tricep work. On a normal push day, there would be more volume than this, but we are back on full push again in two sleeps, so the frequency doesn’t allow for any more volume for now otherwise I’d struggle meeting the recovery demands .

SESSION
Tricep cable extension x 3
Weighted dip x 1
Atlantis shoulder press x 1
Cable pec dec x 2
Prime lat raise x 3
Cable lat pulldown x 2
T bar row x 2

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[oscar Young]

Hello Brett ,

You did ask the same question about this split two days ago . And i took the time to go through it and answer your questions and what id change . Did you implement that or do you just want someone else’s opinion???

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[oscar Young]

Rest day today . A load of admin , gym floor work & all . Felt very productive and the day flew by. Always happens when you are busy.

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[oscar Young]

Hey Jordan ,

For the frequency of upper /lower your volume is a touch high and I suspect you are struggling to meet the recovery demands.

So first things first , I’d drop to 2 working sets instead of 3 . On upper A I’d also drop one press so maybe do incline press variation, flat chest press variation, dip . I’d reduce volume on lower A too to two working sets . I’d do the same on upper B and lower too . That should help

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[oscar Young]

Hello Leon ,
It might be hips yes and if it is , some hip like scorpion mobility drills should help open the hip gait . But what I suspect too is your ankle mobility might be suspect too or actually the main problem. Have you tried using squat shoes ? Because like yourself I used to blame my hips when it was actually my ankle and and addition of squat shoes has really allowed me to maximise deep ROMS both on leg press and squat variations .

In addition you can add pads on the leg press to improve the set up and allow you to hit deeper ROMS . I’ve actually uploaded my leg workout on IG this evening. Look at my set up on leg press . Might help .

Come back and ask any questions if you got any . Or send me a DM on there after .

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[oscar Young]

Leggies !! First one in 15 days and boy did the body feel good .. the little niggles , strains and
all have just disappeared after the rest . A fantastic session and the focus was more on resetting loads so that we can push forward with standardised execution…

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[oscar Young]

Yes I’d train rear delts on pull and upper & if yours are really lagging I’d hit them on leg day too

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[oscar Young]

Rest day today .. some gym floor work , some admin and some steps in what was glorious weather this afternoon

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[oscar Young]

Just wanted to say that you seem like a thoughtful soul. The couple of podcasts I’ve listened to of yours, have always made me reflect on my life, and the decisions I make. Thank you for sharing yourself with the world. Keep it up!

Thank you Shaan .. This means a lot.. means a lot because it’s resonated with you and provoked thought . That’s the goal . Appreciate you .

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[oscar Young]

If for instance you do two tricep movements in a session I’d do one
1. Cable rope extension
2 . Overhead tricep extension variation

Same for biceps
1. Preacher variation
2. Dumbell or cable standing curl

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[oscar Young]

I can’t see anything on here … ?

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