[oscar Young]

This looks bang on…the only thing I’d do is separate the squat & y to he deadlift from the same sessions and put them in on different days

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[oscar Young]

I second Clare & Rich here…a split of LOWER/UPPER/FULL BODY would be best beneficial for you my man.

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[oscar Young]

Hello guys, day off training today . Had my first teaching seminar at flf with a colleague and it went really well. Really really pleased 🙂

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[oscar Young]

Yes a deadstop would release tension on the extreme range of the rep where you are vulnerable but then again would be a good cue for you to stop and initiate the movement from the target muscle and without any recoil or elastic energy.

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[oscar Young]

First things first..70-80% of the hamstring is made up of fast twitch fibres. These fibres respond well to heavy loads , so make sure you load them maximally first.
Then I’d choose a movement that would take the muscle through the full ROM as the guys above suggested.
Thirdly I would not only have different rotations of movements but I’d also rotate rep ranges too.
Last but not least I’d always finish the session with a loaded stretch.
Then eat, sleep & repeat : )

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[oscar Young]

Hello guys so checked in yesterday , & I was 102.5…heaviest so far.
Still on a cruise which I’ve been on for some 9 weeks. Bloods getting done on Monday & then we will take it from there .
Below are some pics of my current condition

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[oscar Young]

Loved the post today on IG about self-talk and the importance of what’s between the ears… keep up the progress mate love following along with not only the X’s and O’s of your log, but the mental fortitude and growth as well…

Thank you very much . I’m glad you relate and enjoy that mindset talk. I’ll have to put more of that stuff out there . 🙂

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[oscar Young]

Hello trillo, I’d run it just as JP put it mate …shoulders sit well with tri’s & chest sit well be bi’s.
In terms of recovery you have to run it first and listen to bio feedback then alter & make adjustments

Sound idea. Thanks mate![/quote]
Personally I feel 2 on 1 off 2 on…would be better recovery wise…But try that 4 on one off first .

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[oscar Young]

Hello trillo, I’d run it just as JP put it mate …shoulders sit well with tri’s & chest sit well be bi’s.
In terms of recovery you have to run it first and listen to bio feedback then alter & make adjustments

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[oscar Young]

Max the above illustration is a perfect example of a full body workout.
Try it out and adjust as you go..if recovery is maximised you’ll make progress each time you step on the floor . Muscle will then be a by product of progressive overload

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[oscar Young]

You’d be doing only one full body session at the end of the week after upper & lower. So the volume on the full body won’t be high per se

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[oscar Young]

Hello guys…rest day today. Another big 2 days ahead, pull tomorrow first then delts on Friday.
Check in tomorrow with Jordan tomorrow so I shall keep you updated . 🙂

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[oscar Young]

IMO Upper, lower, full body… or 3 full body workouts for me buddy

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[oscar Young]

Haha ….It’s never that serious…honestly

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[oscar Young]

LEG DAY
we were back to rotation 2 which involves the hack . I took 5.5 plates on the @watsongymequipment hack squat this afternoon for my top set with a 5 plate back off set. 6 plates is in the horizon. If you’ve used this hack squat you know how unforgiving it is. The angle has got no give at all. So I’ll take that.That being said,its never about just adding weight on but a combination of execution and intensity here which I feel is a very important to be able to build muscle. Never one without the other.IMO not only on these top sets but mostly on the last 1-2 reps of the set. That being said that combo is the most important when it matters & that’s in the last couple of reps when things get hard. And that then brings the need of a good training partner or spotter who can take you there whilst keeping you safe too. Many thanks to @gustavosousa_pt for being that spotter today.
Performance is what builds muscle & is what we must obsess about if we are to improve body composition; making this balance of intensity and execution a very important ingredient. Achieve both and you create new stimulus, which is what we chase each time we are on the gym floor.
Session was:
Lying ham curl x2 (6-9, 8-10)
Hack squat x 2 (5-9,10-12)
Pivot leg press x 1(1×15)
Leg extension x 3 (8-12,6-9,8-12)
Adductor x 2 (5-9,10-15)

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