[oscar Young]

Great stuff, I will make sure my simba hoddie is clean and ready to go

Hahaha sure thing

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[oscar Young]

Thank you all, seems I should invest in some cuffs!
Wondering on your preferred rep ranges too? Straight sets? Drop sets, rest pauses?
Heavy light low rep high rep?
Any recommendations on decent cuffs?
Thanks!
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Hey nick as I mentioned above, delts respond well to density so drop sets, cluster sets (rest pauses , muscle rounds ) the lot! Just obliterate them 🙂

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[oscar Young]

That’s awful, will probably be back end of December to the start of jan before I cruise. Got a lot of stuff to get done before the xmas period.

Sure, if I’m back by then, it’d be nice to catch up .

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[oscar Young]

Ah man I have a few clients who have been hit with this bug.
Will be popping up to flf soon so hope to see you there.

Honestly mate, it’s been bad . Headaches , temperature,loose stomach the lot.
When are you coming Flf? I’m here this week then off on holiday 17-29th .

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[oscar Young]

Hi Oscar I’m assuming you have 2 rotations for all of your workouts back, legs and density.
Hope you get better soon.

Hello Ali, yes I do…it started with only 2 rotations on density & as time went. I thought why not standardise things across the board.
I’ll post these going forward.
At this moment I’m bed ridden 🙁

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[oscar Young]

I’d go with any movement involving cables that’s been outlined above by the guys, simply because they provide a better resistance than dumbell lat raises (which means more intramuscular force production throughout the whole range of motion).
In terms of execution, always think ‘wide’ with your hands and not ‘up’. The target muscle should move first meaning you should contract your delts as hard as possible to initiate the movement.
Once you nail execution, load the fuck out of them and also remember delts respond very well to density . So stop sets, cluster sets and all that can be added.

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[oscar Young]

Hi Oscar . Hope your feeling ok today .
I see you say your doing 2 rotations of your push workout. Is that 2 individual sessions for chest focus and 2 for delts and tris ?
Could you possibly outline what your current push sessions rotations look like please .

I’m afraid not Adam ,it’s finally put me down ! Bed ridden.
Yes I do 2 individual rotations for both. It’s a long off season ahead and I’d like to maximise all my lifts and have enough days to recover between lifts.

PUSH 1

Push session

•atlantis chest press 5-9,10-12

•flat prime press (loaded in the short range) 5-9,10-12

•Dips 5-9,10-12

STRAIGHT TO

•pec Dec 1 x 15

INTO

CHEST STRETCH

•seated lat raise machine RP
12-8-6

•pec dec for rear delts 2×15

•incline cable cuff raise RP 12-8-6

PUSH 2

•flat prime press (loaded in the short range) 5-9,10-12

•atlantis incline chest press 5-9,10-12

•floor press 5-9,10-12

•dumbell fly press RP 12-8-6

•seated machine lat raise 8-10 12-15

•pec dec for rear delts RP 12-8-6

DELTS 1
•Atlantis shoulder press 5-9,10-12

•close grip weighted press up 5-9,10-12

•seated dumbell over head extensions 5-9,10-12

•dual rope tricep extensions 1×15

•lying cuff raises : 10-12, 10-12

•machine lat raise RP 15-10-8

DELTS 2

•Atlantis shoulder press 5-9 , 10-12 (tried other variations but shoulder isn’t happy)

•close grip dead stop smith machine press 5-9,10-12

•dumbell cross body extension RP 12-8-6

•diesel strap cable extensions 1×15

•incline bench lying cuff raise 2×15-20

•seated machine lat raise RP 12-8-6

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[oscar Young]

Hello guys delts & tris earlier. That was a very good session considering I Felt fluey before . Weights up on almost every lift.
I however finished the session and I’m now bed ridden with temperature & achy joints. Hope to sleep it off & feel better tomorrow ????????
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Least you got your session in Oscar. I had something similar last week and just thought, it’s great that I got my session in, in the morning ????????

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If you just believe, cup your hands and see

Swirling blue Kamehameha Energy. @dragon_lagan

[/quote]
Hi Chris , it’s put me down today I’m afraid ???? . Bed ridden ????

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[oscar Young]

I feel this is person dependent. IMO most people will fail on high reps sets not because their legs are gone but because they are gassed out and in oxygen debt.
Personally for each rep I’d take a breath so for example on pendulum each time I’m at the top I’ll take a breath through my nose deep into my belly (helps with bracing too) and exhale through my mouth on the way up. Repeat the process again and again .
It’d be the same on leg press, in through the nose out through the mouth as you exert. Also lack of continuous breathing is what causes exertion headaches which the leg press in particular is notorious for .

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[oscar Young]

Hello guys delts & tris earlier. That was a very good session considering I Felt fluey before . Weights up on almost every lift.
I however finished the session and I’m now bed ridden with temperature & achy joints. Hope to sleep it off & feel better tomorrow ????????

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[oscar Young]

I personally would pick everything on here , maybe one point that doesn’t clash from everyone as calves don’t have a formula. They require everything. Frequency, volume, load . High reps, low reps

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[oscar Young]

PULL
Empty gym, music full blast we went in hard on pull. Productive session & we took PB’s again.
I’m enjoying this run while it lasts as it’s the last week before cruise, then it’s a battle to hold onto strength and not get soft!
As I maxed out chest supported DB rows I introduced dead stop BB rows . They are a bit iffy and need tidying mostly from an eccentric perspective. So we will do that next rotation.
Otherwise delts & tris tomorrow which I’m sooo looking forward to.
Session was
•Atlantis seated row x2
•Dead stop BB row x 2
•Assisted Chins x 2
•unilateral Atlantis pulldown X 2
•rear delts 3×12-15
•prime machine bicep curl 12,6,15

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[oscar Young]

There is no right or wrong here Scott. You could argue lat raises would be a primer/activation before any over head press & that would make sense.
IMO I live by the rule, ‘eat the big frog first’! Any overhead press variation in a delt session would be the movement that produces the most force. Now these movements IMO are the ones that are largely responsible for building muscle. So I would prioritise this moment, I’d obsess over how strong I got at this movement& I would track it & that’d mean I’d do it first. I’d warm up slowly and thoroughly though but using the same movement till I get to my working weight.
Everything else would come after I rinse everything from my overhead press. Whichever variation it is .:)

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[oscar Young]

Leg day today guys. Absolutely epic session with josh Mchale . We filmed it for the site..so should be out early next week on here.
Strength is still on the up & seen me take PB’s on the lying hamstrings & a PB 5.5 plates on the pendulum. 6 plates soon come. Very happy with my knee and how things are going at the moment. Just gotta string more of these sessions & that should see us take steps forward strength wise & physique wise as a result

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[oscar Young]

Hello guys , chest focused push earlier today. My shoulder feels a bit iffy , but yet to put my fingers on what’s actually wrong…
Strength is still on the up so it’s a good thing . 🙂

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