[oscar Young]

Hello guys
7 days out
Waking weight 87.1kg
Energy levels same.. low. Trained last leg session today. So now it’s time to let them recover.
Session was very productive, we stuck to minimal volume. But kept intensity high & sets accurate.
I trained earlier this morning and went out for the day shopping at Cheshire oaks retail outlet , that way I got some steps in as opposed to being sat on my arse all day..
I am absolutely knackered and looking forward to a well deserved lie in tomorrow as it’s a day off training . 🙂

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[oscar Young]

cannot wait to see you on stage..you looked incredible in the qualifier, can only imagine the changes this time around. hang in there mate.

Thank you my man. We will come in sharper and just as full as we did at the qualifier. I cannot wait to load in Thursday as at the moment I’m flat and body is still tired even though fatigue is slowly dropping.

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[oscar Young]

Strange matey…but It might be just a matter of time mate.. hang on in there and monitor everything over the next few days see how you feel.
Chances are you get used to things & feel much better. The stairmaster is known to leave one drained for the best part of the day.

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[oscar Young]

Hello guys
8 days out
Waking scale weight 86.1kg
Energy levels low. Flat and drained . So no news there because at this point that’s where we want to be & hold until it’s time to load.
Push session today with @haider-mehdi at ultra flex on Rotherham.
Session itself was very productive.Haider is currently 5 weeks out so it was very beneficial to train with him as he’s got slightly more energy to be able to push me.
Strength has dipped and that’s expected as of today I’ll have been dieting 19 weeks.
So focus was on intensity and accuracy. No sets or reps wasted.
This is the plan we followed

????PUSH!!!
A1) seated nautilus chest press: 5-9,10-12

B1)Incline hammer strength: 8-10, 10-12

C1)seated dip machine RP : 12-8-6

D1 block isometric* – 30 seconds
D2 DB fly – 8-10 reps
D3 DB press – 10+ reps**
D4 DB isometric stretch – 30 seconds+

1 round ONLY

E1)seated prime lat raise machine 10-15 reps
E2)standing lat raise machine 1 x15-20
E3)rear Delts on pec Dec 8-12 reps

2 rounds 45-60 seconds between sets

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[oscar Young]

9 days out
Waking scale weight 86.5
To put things into perspective, for the qualifiers after depletion we loaded at 88.9 which was our lowest weight.
Now we have taken off another 2.5kg so it should be interesting when we eventually fill up again next Thursday.
We are now just focused on recovery, dropping fatigue and auto regulating the workouts . We can then just coast in..
Looking forward to Push tomorrow at ultra flex, Rotherham with haider Medhi ..

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[oscar Young]

If you can’t train chest at the moment I’d focus on back a bit more. It’ll set you up very well structurally, and from a stability standpoint point once you ready for chest.

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[oscar Young]

Hey guys, so
10 days out
Weight at 89.2
Cardio has been pulled out to give my legs a much needed rest. So I did my last session this morning.
I had to train density/ legs this afternoon, which was the toughest session I have done to date! Fatigue at an all time high and legs heavy as lead.
But with a bit of effort, heart & desire we got it done. But it was tough. Didn’t try to play hero chasing pb’s just did my best and got the session done.
Volume at baseline
•RDL X 2
•ASSISTED CHIN UP X 2
•EXTREME ROW RP 10-8-6
•LEG PRESS 1×20
•STANDING HAM CURL 2 x 8-10
•ADDUCTOR RP 15-8-6
Now off to complete my steps …set at 10k 🙂

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[oscar Young]

Today has been tough , really tough. Weight has held at 90.2. By now we would expect it back at baseline of under 88kg but body is fighting hard. And I’m fighting hard too , cardio for an hour today, 12 k steps & constantly fidgeting..
Let’s see what tomorrow holds as it’s density/leg day . ???? not long now..1.5 weeks

Last big push brother, stay strong.
I will see you at the finals for a good catch up ????
No competing for me so I will be there for any help you need and to enjoy the day with you ????

_________________________________________

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[/quote]
Thank you hilly bro…last cardio session done today so we can rest legs now. Looking forward to catching up my man 🙂

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[oscar Young]

Today has been tough , really tough. Weight has held at 90.2. By now we would expect it back at baseline of under 88kg but body is fighting hard. And I’m fighting hard too , cardio for an hour today, 12 k steps & constantly fidgeting..
Let’s see what tomorrow holds as it’s density/leg day . 🙂 not long now..1.5 weeks

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[oscar Young]

how much overall weight did you manage to pack on in your off season?

At my heaviest I was 103.9kg …I’ve been heavier in the previous year at 112kg but as time goes by you realise you have no business going that far..

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[oscar Young]

Hello guys, so had a refeed yesterday. Currently 2kg up sitting at 90kg.
Energy levels aren’t much much better today but I know it’s short lived.
But at least I can get the most out of my training session later ????

_________________________________________

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What was ur refeed bro?[/quote]
•Oats and whey for breakfast
•Rice and fish pre gym
•Intra carb 100
•Cereal 100c pwo
•Rice and fish post post
•Another rice and meat meal
•Pre bed oats and whey
700g carbs in total …with 40g protein per meal

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[oscar Young]

Yes….IMO I’d do the first heavy set then I’d wait to fully recover, drop the load, maybe not as much as 50% then go for 10-12 or 15 reps .

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[oscar Young]

Michael suggestion is great. Also have you tried close grip press up with a plate on your back ?

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[oscar Young]

Question I’d be asking myself is if I have done one off set to COMPLETE failure, would I not be better moving on to the next movement knowing I’d exhausted this one? & maybe coming back to the muscle for high rep metabolic work ?

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[oscar Young]

It depends how you look at it , or you can keep cardio in and up calories. Just thinking you already do long hours of a physical job anyway?

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