[oscar Young]

That’s not good at all…If you suspect that to be the case , i would switch to NPP. It’s the same family & you’d still get the same benefits .

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[oscar Young]

Therefore the cue there is if you then do a pay pull down use a a semi supinated OR a supinated grip at least 🙂

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[oscar Young]

You doing any cardio yet ?

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Currently just 20 mins daily on top of expenditure [/quote]
Maybe you can use that for now (by increasing it) and leave clen in the toolbox for a bit later .

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[oscar Young]

PUSH
Hey guys day off yesterday, we commenced onto push today.
Very productive session today, loads up across the board & execution cleaned up on others .
Session
•Atlantis press x 2
•low incline DB press x 2
•close grip tricep BB press x 2
•pec dec REST PAUSE 12
•lying cuff 2 x 8-12
SS
•pec dec 2 x 8-12

Took some pics post & it’s my first update of 2020 where I feel things are moving forward.

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[oscar Young]

You doing any cardio yet ?

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[oscar Young]

100% and that’s actually the point for me…it’s how positive I managed to stay and leave that behind me, as opposed to having a cloud hanging on top of my head. Thank you ????

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[oscar Young]

DENSITY/LEGS
Always a top session with @joshm89 . I say that even though stuff didn’t go to plan but we still made the best of it. After my QL injury last week which is much much better, I warmed up very well building up to my work set , but when it came to it, I couldn’t bring myself to pull . Two attempts & I knew it wasn’t the day. Knowing It was all mental, I made the choice to walk away & give myself more time to reset mentally and build confidence again.
Chest supported T bar rows it was .
Rest of the session went to plan though & Josh also pulled very well too, so buzzing for him too .
•
We live to fight another day ????

Session was
•SLDL/TBAR FOR ME 5-9 , 10-12
•rack chins 8-10,10-12
•unilateral Atlantis row RP 12-8-6
•pivot press (widow maker) 20-25
•lying ham curl 8-10,10-12
•adductor 8-10,10-12

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[oscar Young]

This volume looks ok to me, but then again it’s about what you can recover from. Sounds like you just had a long run & maybe needed a de load ?

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[oscar Young]

Hey talor have you tried
Push/pull/ off/legs/ off?
Also is it possible to post your program please so we can see if volume needs tailoring perhaps ?

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[oscar Young]

Hey robin You can do it that way , but I think having more than one rotation not only benefits you to be able to really progress by leaving so many days between but also it will help in preserving joints when certain lifts are very demanding.
Having more than one rotation will also keep things fresh mentally & certain lifts can also compliment each other from One rotation to the other Strentgh wise .
But if you want to push one rotation, rinse it for all it’s got, then move on it’s fine.
It’s a case of doing it, assessing if it works, if it does great. If it doesn’t then you can add a rotation.

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[oscar Young]

Rest day today, a lot of sleeping and watching Netflix as I had a few cancellations from clients.
Served me well as I got DENSITY/LEGS tomorrow with @joshm89 at FLF…& knowing him we will bury each other . I know he’s taken 2 days off in prep for this one. Should be epic

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[oscar Young]

With the right angle decline press can be very effective, mostly for sternum angles that are flat.
There’s also strong literature that show decline variations of presses ,as not just more effective in stimulating chest fibres as a whole, but when compared to the recruitment of upper portions of the pec in an incline press, it matches it. so for an overall greater chest thickness, decline presses are not to be ignored. And because of this they are easy on the shoulder too.. win/win

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[oscar Young]

That’s way too much my man…it’d be hard to recover from that from one session to the other .. that example that Claire posted above is more like it

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[oscar Young]

Depends what your goal is mark. Personally if you are coming back from a long Haitus, I’d either go full body EOD , rinse for everything it’s got, then move on to upper /lower rinse for everything it’s got then proceed on to PPL .
That’s just my opinion, it depends what you want to get from this

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[oscar Young]

Nothing wrong with BFR..it’s got its place . Normally when injured or sore elbows etc. So long as you doing everything else then by all means give it a try.

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