oscar Young
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Always look for the root cause..get that fixed first. As they say eat the big frog first.
Carry on and you won’t make any progress.
Address it with a professional & you may be back making progress sooner rather than later .
PS : no pain no gain, but also ‘know’ pain no gain .tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hello guys, big PULL session today. Numbers up . 200kg barbel Bent over rows. (Video on my insta)
We wrap up the week with a delt & tri session tomorrow .
Session today was
•extreme prime row 5-9,10-12
• barbell bent over row 5-9,10-12
•prime handle pull downs 5-9,10-12
•single arm dumbell prone row 1×15
•rear delts on pec dec 3×12
•bicep x 2tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
Like Louise during cruise periods I prefer to keep variables as they are . Calories don’t go down . They stay where they were , preferably high because it’s during this period that you need to pay extra attention on performance in order to hold on to tissue. With that in consideration then your recovery demands will be high too. So lowering calories is not an option . It’s one of the only big variables you have at your disposal.
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Hello guys , day off today. Was Absolutely bartered after 2 days back to back push & legs.
Napping in the day between breaks. Now early bed & tomorrow we row row for a big back 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Absolutely bang on answer from Clare . With the increase of frequency, volume has to go down to improve recovery.
So I’ll support Clare and say one push day chest focused & one push day delt & tri focused sounds good to me 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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That too me sounds like a limb imbalance or your hips are off. Go see a physio or a chiropractor.. 9 out of 10 times the problem will stem from your hip or your feet ????
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Hey guys check in today , weight and pics sent to Jordan . Also my bloods are back and sent off to Jordan .
Awaiting instructions on how to move forward.
In the meantime we had leg day today .
Was Very happy taking 6.5plates for my top set on the pendulum an all time PB & a set that took my soul with it. I had a back off PB too, taking 12 reps on 5 plates.
Session was :
•seated ham curl 6-9,10-12,12-15
•pendulum 5-9,10-12
•pivot leg press 1×15-20
•leg extensions x 2 sets of 8-12
•adductor 5-9,10-12tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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How long have you followed that split? Because:
1) you could swap movements ? A lot of BB work there both for chest & triceps. Maybe stick dips in on one rotation & weighted press ups on the other . They’ll have your hands in a neutral position which will give you an advantageous grip ?
2)if your chest is very developed then you could have one chest focused session. And one delt & tri push focused session ?
I feel the latter would work better but it’s your call 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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I am with rich here , you made good progress and I’d move on to an upper , lower, full body or just a rotation of upper lower .
Don’t worry about supplements yet, at 22 you are still growing naturally anyway & your body don’t stop maturing till 24.
That being said , you’ve still got a lot of variables to exhaust so I would just get that out of my mind and focus on hard graft, consistency & to absolutely rinse the knowledge you got at your disposal on here…
That’s one thing I wish I had at your age….a forum like this & the company I currently keep .tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
PUSH (CHEST FOCUSED)
Very productive session earlier at Frontline fit.
On the last rotation my grip was too narrow on the B.B incline press, & Jordan even confirmed that when I sent him the video which I always do for second opinion.which put me at an advantage to press more load, but at the expense of accuracy. The goal today was to clean this set up & assume a slightly wider grip this time putting intent on the pec. I managed to do that and add a rep. I am a bodybuilder and not a power lifter , The goal will always be ‘challenge’ muscle as opposed to ‘completion’ of a set.
I Took @primefitnessusa chest press as a secondary movement. Most compound movements won’t challenge the muscle through the full range, mostly hitting lengthened to mid range. This is where the prime machine fits well in that you can load it ensure it challenges the pec in the shortened range (at the top).
All in all a very productive session and very happy with how training is going & Jordan is happy too. Bloods done, just awaiting results. All being well, we will drop the hammer ???? soon. ????
Session was
•barbell incline chest press 5-9,10-12
•prime flat chest press 5-9,10-12
•floor press 5-9,10-12
•pec dec 12-15 , 15-20
•prime machine lateral raise 8-10, 12-15tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hello guys rest day today. Spent the morning in work & spent the afternoon napping and doing admin.
Also had my bloods done today, so it’ll be interesting to see the results which I’ll share with you guys on here .tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
First you have to question execution as Lara mentioned.
Once that’s up to par.
I feel you could add a second bicep session before leg day as well.
Make sure you vary rep ranges to add intensity between the 2 sessions…straight sets, rest pauses, drop sets and extended sets.tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hello Kenton, Jimmy has a great suggestion there to prioritise shoulder movements first before chest movements in a push session.
But personally my question would be, what if your chest needs just as much work ? Then your chest lifts would then start to suffer at the expense of shoulders.
So my suggestion would be to split your push sessions into 2.
One chest focused, & one delt & tricep focused .tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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DENSITY & LEGS ????????
First rotation of Conventional deadlifts with eccentric loading. We’ve moved onto thinner plates & I’d forgotten how demanding this lift was. Those eccentrics took my soul with them.????
Moving forward, instead of that dead stop, JP suggests touch and go to be more efficient. Solid productive session nevertheless.
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Was meant to hand bloods today but I couldn’t risk having bloods before deadlifts so appointment rearranged for tomorrow.
_
Session today:
•conventional dead’s 5-9,10-12
•mag grip lat pull down 5-9,10-12
•supinated bent over row 5-9,10-12
•seated leg press widow maker 15-25
•kneeling ham curl 5-9,10-12
•adductor 1×15-20tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market. -
Last day of the seminar on upper body biomechanics & programming. Heads fried . So early bed for me today & the first rotation of deadlifts with eccentric loading await tomorrow.
tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.