[oscar Young]

Keep the RDL’s on leg day & have a day off after pull before you then do legs

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[oscar Young]

Hello team , PULL today, I had to add a second rotation to be able to give my first rotation a bit more of a lifeline as I feel if I have more days in between I’ll be able to maximise it and milk it a bit more .
Very very strong start , but that’s all it is a start lol…so we remain optimistic that we will manage recovery to be able to maximise everything from this rotation.
Movements:
•prime row 5-9,10-12
•B.O row 5-9,10-12
•Atlantis prime pulldown 2 x8-10
•single arm prone dumbell row 1×15
•pec dec for rear delts 3×12
•unilateral bicep curls on prime machine 2×12

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[oscar Young]

I’d personally go with a PPL to try get as strong as possible & put on as much tissue before prep

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[oscar Young]

Evening guys so push today , chest focussed
Barbell work back in rotation after a very very long time. And you can tell that by how rusty the top set looks grip wise.Feedback from the boss to take that grip a tiny bit wider. I casually took this set forgetting how demanding this lift is externally & internally stability wise. So a lot more work to do cleaning this up before we even think of adding load, leaving a huge amount of progression by just improving execution. Dumbell floor tricep press followed & those I’m quite happy with.
Session was
BB Incline press x2
Prime machine flat x
Floor press x 2
Pec dec x 2
Machine laterals x 2
Rear delts x 2

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[oscar Young]

Clare has covered most of the solution here . But if insist he train to failure because even then he won’t go to true failure as he’s still green. Mastering how to apply effort and take oneself to true failure will take a long time so I won’t be worried yet . 🙂

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[oscar Young]

Hello guys, hope you had a good Sunday .
I was meant to be doing a push workout today but I was absolutely battered after yesterday session & mostly by the fact I had a density day with heavy lower back loading before it meant I was absolutely spent.
So day off today and we resume services tomorrow.
I’ve learnt how to really be cued in on internal feedback & be able to auto regulate without feeling guilty.
Bottom line is we have to recover as hard as we train .

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[oscar Young]

IMO based on the information you’ve given I’d have him do full body workouts only. Mostly if he’s most likely to only go twice most of the time, it only makes sense to hit a full body .

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[oscar Young]

Leg day:
Another exciting day. I took 8pps on the hack squat today. Such a good day .
Myself,Kuba and meg trained together. Such a good session.
Kuba was having a last session before deload so we took one set each on most movements. I had only pulled 6plates on Thursday and lower back felt someway .
Today was meant to be a push that I swapped around.
Anyway, I’m very very happy with the session. Tomorrow I’ll take off as I’ve had 2 hard sessions back to back .
I am currently cruising so I have to maximise recovery too
Session was
•lying ham x 2
•leg extension x 2
•hack x 1
•précor leg press x 1
•45 degree hip extension x 2
•DB lying ham curl x 2 (I skipped this)
•adductor x 1
•calf raise x 3

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[oscar Young]

Oscar you are getting SO strong
this is exciting ????

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Thank you Corinne, im in good company with you also dropping pb’s every other day… : ) I’m excited,with so much still left in the toolbox still , exciting times lie ahead. 🙂

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[oscar Young]

Hello Bradley, great question. It’s important you get strong an all rep ranges, it’s also important you take all sets to failure. With rep ranges I mean 5-9, 10-12,15-20
Different sets, have different goals , top sets mostly are to hit you neurally, these mostly on compounds are the sets that are largely responsible for building muscle as they produce the most force.
back off sets are mainly to achieve cell swelling I.e drive blood into the muscle which will bring all sorts of nutrients and take away the waste in the form of lactic acid.
Each of these sets is however very important. No one is important than the other as different sets also will affect different muscle fibres differently.

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[oscar Young]

Your levers will dictate this. A barbell back squat isn’t the best movement to isolate quads.
If that’s the case I’d focus on making it heel elevated as that will result to more knee flexion which will then mean more quad recruitment.
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thank you for the reply, the gym i go to doesnt have squat variations such as a hack which is why the back squat is in one of my rotations. And that is exactly what ive been doing heel elevated so thats good to know ????[/quote]
Ok keep working & focus on getting strong as anything on all rep ranges ..5-9, 10-15 ,20 + .

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[oscar Young]

Hello guys, I’m absolutely battered. I am paying for that PB ..
Tomorrow I have legs with Kuba & jimmy at ultra flex . So it’ll go 2 ways, I’ll either move it forward if my lower back is still battered or ill make my way there and adrenaline of the occasion will carry me through…I can see the latter happening … lol

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[oscar Young]

IMO with that feedback you aren’t recovering optimally. you need to address your split, then volume & frequency after, then take it from there perhaps?

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[oscar Young]

Your levers will dictate this. A barbell back squat isn’t the best movement to isolate quads.
If that’s the case I’d focus on making it heel elevated as that will result to more knee flexion which will then mean more quad recruitment.

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[oscar Young]

Now OVER DOSE on halcyon as I expect to be battered tomorrow

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