[oscar Young]

Hello team, not much to report today other than that PB I got yesterday, that’s cost me a lot..been absolutely wiped out. So a few naps today. Thank God it isn’t fully busy at work yet. A lot of water , a lot of food. Tomorrow we push , I want 7 plates for 5 reps. It’s all I’ve been thinking of all day..so Fingers crossed ????????..

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[oscar Young]

As Tim mentions above you need to aim for 10-12 reps. These need to be tidier than the first set, as the goal is now not neural but to push as much blood to the muscle. So focus a lot more on perfect contractions, make sure you initiate the movement with the target muscle or the joint nearest. Also Here you can also take things to absolute failure as the risk isn’t as high as with your top set.

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[oscar Young]

I’d not change anything, you were just having an off day I think. It’s important to remember Progress in the gym is never linear too ..
Or sometimes the stars just don’t line up.. sleep, hydration, stress & all sorts could have an impact.
Forget about that workout and live to fight another day

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[oscar Young]

Pull 1
•t bar row x 2 5-9,10-12
•seated row x2 5-9,10-12
•pulldown variation (supinated grip) x 2 5-9,10-12
•unilateral DB row 6×4 (muscle round)
•rear delts
•biceps

Pull 2
•Deadlifts x 2 5-9,10-12
•Chest supported DB rows 5-9,10-12
•assisted chins 8-10,10 -12
•Unilateral seated rows RP 12-8-6
•rear delts
•biceps

In terms of days on I’d do P,P off L off, depends on recovery.

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[oscar Young]

Absolutely buzzing with today’s session.Over the years I always say like a child, Jordan’s raised me in this game to where I am now. And the emphasis of heavy pulls is one that was drilled in me from day one. I absolutely hated them at first!.I’ve done many variations over the years which have been horrible, but SLDL’s are up there with the hardest pull variation I’ve done. And it took a few rotations to get it right as I naturally kept using leg drive which just made it no different than a conventional deadlift.So finally glad to get them right & also hit a PB pulling 5 plates.Now to keep getting stronger & when the judges ask you turn around next time on stage I don’t have to say a lot, the shot will be self explanatory. In the @trainedbyjp camp there’s a lot of motivation with Jordan & Corinne both putting serious work in (check the latest edit on JP’s page) tell me that doesn’t light a fire for you. Also Decent pulling lately from @kuba_cielen @akathegiant @rheagpt & @jimmytonk . When you in such company it’s hard not to set yourself high standards of accountability.
Today’s workout was
•SLDL 5-9,10-12
•medium mag grip pull down 5-9,10-12
•unilateral Atlantis row RP: 12-8-6
•pendulum 1 set widow maker
•unilateral lying ham curl 2 x8-10
•adductor 5-9,10-12

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[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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