[oscar Young]

DENSITY & LEGS (top up)
SLDL’s earlier in the day. I trained first thing which isn’t something I do often as I had other commitments in the day.
I Added 2kg on and what a difference it did make. I wasn’t going to force that fourth rep as it would have meant using leg drive which defeats the point of the lift. The goal is always ‘challenge’ as opposed to ‘completion’ & as a result I take a lot of pride in my execution.Where do I go from here from a progressive stand point on that top set? My strength is at an all time high & im touching new loads, so it’s important I keep a level head, stay safe whilst also looking to progress so who better to go to then the man who raised me to this position; man like Jordan.The plan is to add 1.25kg and match these reps, then slowly bully that till I can get 5 reps with what would be 225kg with the same standard form. This is the hardest pull variation I’ve done personally, so from here this is where the work begins,it’s what will determine if my rear pose looks the same or improves this year. And the voice of the MC at the PCA finals calling me to pick my trophy for 4th place haunts me daily like a bad dream.
Next rotation in 8 days will be conventional deadlifts. Soo excited. 🙂

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

He didn’t do that…far from it, he trains very smart

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Day off today …felt a bit shattered so had a nap. And now having an early bed before SLDL’s tomorrow:)

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Delts & tris
Todays workout was a strange one…the Atlantis press buried me. I could not even match the numbers from last rotation .
So I didn’t even attempt the top set moved onto the prime press & started a new movement .
I’ve been in the Atlantis for a while Now, so fair enough.
Session was
Prime press x 2
Deadstop smith machine tricep press x2
Assisted machine dips x 2
Cuffed crossover tri extension x 1
Cuffed cable Pec flies x 1
Lying cuffed lateral raises x 2
Machine laterals x 2

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

The rate at which your body weight goes up will depend on a lot of variables…how hard you train, recover, diet & all that.
Now given this is your first cycle , IMO your body will respond very well.. so it’s just a case of making adjustments as you go.
Focus more on body comp & performance as a progress marker rather than getting attached to scale weight.

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Hello guys, I have had a day off today . With delts & tris awaiting tomorrow.
At the moment I’ve been on a good run strentgh wise so I’m really trying to protect the recovery.
So very very cued on my bio feedback..
I will be hunting for a 6 plate Atlantis shoulder press ..
Wish me luck 🙂

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

Hey Stephen , yes In my early years I did follow the mi40 plans. My only concern with them is the volume was too high . Very demanding recovery wise . Now I’m older and much more experienced I see no need of doing that much when I can do less and achieve a better result .
Every movement was sort of 4 sets then a drop 3 part drop set.
I remember doing one of the programs, I was about 21 years at the time that was a 6 week course. There was 3 of us, myself and one of the guys fell ill & the third guy who didn’t fall ill was assisted at the time so that made sense..
Ben is very knowledgeable guy and a great guy tho .
You being a member here, you have loads of content to help you put a plan together.
Alternatively you can just post the question here and one of us will answer you. Or you can get a few ideas from a few of us .

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

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

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[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

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[oscar Young]

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

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[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

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[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 . 🙂

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[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 .

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[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 .

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.

[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

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.