[oscar Young]

If you’re giving everything to those primary movements, then you’re likely going to be feeling a little wiped out. That’s why they’re usually placed near the beginning of a workout so we can load them heavy while we’re fresh. That’s not to say you shouldn’t still be able to get through the rest of the session though and still progress. How long are you spending warming up and how many working sets are you going for? You may be fatiguing yourself too much beforehand and/or during the sets which is preventing you being able to continue effectively.

with the squat I do spend quite abit of time warming up actually and all in all it takes me around 20 mins to complete the warm up and working sete. Im still unsure as to the best way to warm up with them- and I aim for 3 working sets of 10,8,15 reps[/quote]
Then that explains why you feeling wiped out. That movement is the priority of your session. So damn right you should be feeling that way . Mostly after the last one of 15 reps. I have done that set up before but worse 6-8,10-15,20-30 and after the last set it literally took me 10 minutes to recover before I did the next movement. So don’t overthink it. So long as you giving 100% to the other movements too, max load,max effort & all that …it’s all that matters. 🙂

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[oscar Young]

So squat is your primary movement? If so everything else is secondary…so you should be rightly feeling that way after squatting with max effort & max intensity.
How many sets are you doing of squats ?

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[oscar Young]

rotation 1.

flat db press

high incline db press

Dips

chin ups

seated cable v row

chest supported incline bench db row

cable rear delt

That’s an example of how I’d run this. I’d also think of pulling first as it naturally opens up rib cage and sets you up to push more effectively and with intent in terms of body positioning .

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[oscar Young]

What you used to build the muscle is what will keep the muscle 😉

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[oscar Young]

Looks decent to me, only thing i could question is recovery hitting 8 sets on pull..but who knows? You might do.
Also I’d prioritise DIps before a narrow grip dumbell press.

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[oscar Young]

DELTS & TRIS
Very very productive session earlier. Still reaping the rewards of my time off training.
Movements that I was about to rotate are all of a sudden up significantly in weight or reps, But more importantly body feels fresh, joints feel super as well. So I’m quite pleased considering we got another 4 weeks before we drop the hammer. I am very pleased with this as once again it highlights the importance of downtime Every now and then.
Session was
•Atlantis row 5-9,10-12
•Close grip weighted press ups 2x 8-10
•overhead dumbell tri extensions 2x 8-10,10-12
•cable rope tricep extension 1x 15-20
•lying cuffed raises 2 x 10-12,12-15
•seated machine lat raise 12-8-6

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[oscar Young]

Hello guys…today was full of admin…clients checking programs, cooking & preparing for the week ahead .
A lot of things that I’d buried my head in the sand for needed doing & I am glad I done them today.
Delts and tris tomorrow.

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[oscar Young]

IMO it depends where tho are training wise. If your legs are not properly developed I’d just take a BB back squat as it’ll hit the whole leg generally .
Get strong on that on between 5-9,10-15,20-30.
Take a leg press after that with a particular foot placement depending on what you want to focus on.
Seated hamstring
Adductor
Calf’s you finish
On second rotation I’d take heel elevated smith for more quad focus
Pin loaded leg press
Hyper ext
Addictor
Calf’s to finish

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[oscar Young]

Hey guys had a day off today …but yesterday I did a pull session that went well again. I just forgot to update the log.
Numbers held & I’ll be looking to progress from there on the next rotation….the pendalay rows were quite shabby so will be cleaning those out next time . : ) put a few videos on my story feel free to check them out

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[oscar Young]

The better we feel post show, the more we assume we are recovered.. until we actually feel ‘Normal’ again! We all have the mentality to keep digging, but sometimes it takes a forced mental and physical break to reset. Sounds like you’re ready! Excited to follow your next chapter ????

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You hit the nail on the head Clare . We make assumptions and sometimes the markers we use in the gym support that assumption. Because if your log is progressing you assume you are recovering well hence progressed performance.
But sometimes that theory needs testing by taking yourself out of your environment and forcing that rest … thank you Clare…I’m excited too ????

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[oscar Young]

Absolutely lat raises,front raises & rear delts should be prioritised. It’s an illusion we creating .so hitting it from all angles to give it that 3D look

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[oscar Young]

It could be anything, but that now needs seeing to by a medical professional. It sounded like a bit of inflammation at first, but for how long it’s persisted , I don’t think that’s case.

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[oscar Young]

I also forgot to say I had my first check in of 2020.
Weight is down by about 3kg.
I’ve been cruising for 3 weeks or so now and with the lack of training & routine diet wise whilst away it’s expected.
I’ve shared my photos below .

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[oscar Young]

First leg session in a little while. Maybe 3.5 to 4 weeks I feel fresh mentally & physically. Body feels fresh,& I feel Very revitalised after a good rest & giving back to my body,in the form of lie ins,eating instinctively,manicures,pedicures, massage, facials, & completely switching off as I’ve mentioned above.

Bodybuilding is learning and it never stops. This year has been my best year so far, I’ve looked my best and achieved my best result. But alas there was a price to pay. So this holiday has been used to pay that price. The stronger you get, the more experienced you get, the deeper you dig through a prep , the less you can get away with. recovery between sessions, between seasons becomes sooo paramount If you are to push forward to new levels. It took me to go away to realise how fucked I was, and with every passing day I felt better & better. Now there’s a feeling of freshness I’ve not felt in a long while. The clarity I’ve got is a bit scary too…it’s like HD!!

Today I Took 5 plates for the first set with a back off of 4pps. The last time I touched this load, I was training with jordan, my knee went west , Jordan took 6 plates and his knee went west too & I couldn’t squat for a full year.
The Watson hack squat is unforgiving as the angle is steep, so I’m very Happy with this also after the lay off I’ve had.
We will now build from here.
Pull tomorrow 🙂

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[oscar Young]

i hate training with jet lag! its a very surreal feeling! haha
best bit of your trip was…? ????

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It is…so surreal …but we are getting better . Best part of my trip was having a manicure and pedicure which I had for the first time. Haha
Oh and a facial followed by a massage.
I know it’s stuff I could have here but a combination of spontaneity and how good both treatments were and left me feeling is a feeling I can’t describe.
I feel they added on to the experience & helped in refreshing me massively.
I also enjoyed spending time on my own in my own thoughts going for evening walks , casually waking into a sushi bar and demolishing 3 trays on my own & walking back to the hotel ..lol

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