[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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[oscar Young]

Hello team!!! So density and leg day earlier this afternoon. It’s been a great day..I took 6 plates on a RDL , so a very very good day. This is an all time PB.
Making my recent top set my back off set today.
Very happy considering the circumstances.
Session was
•RDL 5-9,10-12
•medium mag grip lat pull down 5-9,10-12
•EZ bar underhand BO row 5-9,10-12
•pendulum (widow maker )
•kneeling ham curl 5-9,10-12
•adductor 1 x 15

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[oscar Young]

Thanks both!
@youngoscar she cycles Saturdays also not just Tuesdays. so would you still run that split?

I’d run the same split yes..then asses.
In the meantime I’d make managing recovery my top priority, so tracking sleep, cortisol management in the form of supplementing …JP’s halcyon in particular. Sauna & steam room if she has access, occasional massage & hydration which is always undermined Remember water is only one element of hydration, electrolyte balance will govern the rest. Nail both and you’re in a great position for performance and recovery .

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[oscar Young]

Hello guys rest day today …felt quite shattered in the afternoon after a full morning of work.
So an hours nap did the trick.
As I am on cruise extra focus on recovery is important.. so naps, doubling up on halcyon, saunas are all imperative.

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[oscar Young]

Thank you for this! Yes I have made her aware that recovery may well be difficult, as she has committed to cycling for a specific goal this year.
In terms of the full body & upper/lower would you go for a 2 week rotation (full body A&B , lower/upper A&B), or start off with a single rotation and assess?

This would be so demanding recovery wise…IMO I’d run upper/cycle/off/ lower/off/full body .
Then adjust from there depending on feedback.

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[oscar Young]

Hello my good people, delts and tris today.
Been struggling to find a movement I can rotate with the Atlantis press ass my shoulders were playing up . But after the break i felt fresh and some of the niggles disappeared.
So I took the incline BB press at first . That was awkward unracking so I took a dead stop BB PRESS from the pins. I can confirm this is a solid press.. lol
But I’m excited to see how much I can rinse it
Session was
•deadstop BB shoulder press x 2
•deadstop smith close grip tricep press x 2
•dumbell cross body extension x 2
•diesel rope cable tri extension x 1
•incline cuffed laterals x 2
•seated machine laterals x 1

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[oscar Young]

It’s heavy, I’ve used it before. But I noticed your seat setting matters a lot. Get that wrong and mechanically it’ll leave you in a very disadvantageous position where you’ll be weak.
So make sure you are optimally lines up.

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[oscar Young]

No it doesn’t…so long as you got a structured plan you are following, you can get a membership. Most people who got structure and are serious about training will be disciplined. Which means they will treat the kit with respect, they will put their weights back & they will be courteous.
We have a community vibe in there that we are trying to protect.
That’s why we vet members, so that everyone no matter their background is comfortable.
Feel free to come over , ask for me . 🙂

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[oscar Young]

Pull session today guys…too too sessions, a few amendments made but overall very productive.
•Atlantis seated row x2
•pendelay row x2
•chin up x 2
•single arm DB row x 2
•cable rear delts x 3
•bicep curls x 2
The dumbell row was meant to be a rest pause but whilst on cruise I drop all intensity methods like drop sets, ISO holds, rest pause, muscle rounds etc, as they are very demanding recovery wise.

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