oscar Young
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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 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Have you thought about dropping cardio & increasing food to put you more in a surplus?
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It’s all good everyone saying do this movement or that..I feel you should focus more on what’s happening in the muscle you are trying to train as opposed to the movement.
So Principals of exercise selection :
•Resistance profile
•How much do you have something to push towards in the direct opposite direction opposition of the force (like a chest pad & feet to the ground)
•Alignment (set up , line everything up)
•lock down (be stable)
•challenge the muscle (make sure the target muscle or the joint nearest moves first to initiate the movements)
•master the skill
•increase neural recruitment (add load)
•accumulate volume/work
Now you’ve done that you need to look at your ability to be able to
2) retract scapula and depress the shoulder (mostly when targeting lats)
3)internal rotation of the wrist..( palms flat and up, lift that arm up to the roof & that’s a fully lengthened lat) most of us are unable to do that and we’ll struggle getting the most out of our lats ..tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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15 days out
Weight at 89.2kg
Energy: lower every day. Today I finished my third day of 60 minutes cardio followed by a leg session in the afternoon.
Toughest day so far. But it’s done. Tomorrow is another day. 🙂 and it’s a day off training.
Kcals have been dropped as I take 2 days off cardio before we resume Monday again for the final run .
Leg day was actually very productive given the circumstances. A lot of caffeine down the hatch prior tho.
Session was
•lying ham x 2
•pendulum x 2
•leg press x 1×15
•glute bridge 1 triple drop set
•leg extensions x 2
•adductor rest pause 12-8-6tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hey Oscar, dont u feel any anxiety/harder to sleep when addin clen pre bed?
Hello mate, I wouldn’t say anxiety…I sleep very very well generally.. at the moment it’s just a mixture of toilet breaks as water is high & how heightened I am because of the goal ahead of me.
But as a person I’m quite placcid and chilledtb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hey guys,
16 days to go
Day off training today
Weight budging and we are under 90 hitting 89.5kg, so this extra cardio must be working & worth it.
Energy levels aren’t at an all time low, but this reflects on how long out we are from the show.
Last cardio session tomorrow morning followed by a leg session in the afternoon. That should leave me Goosed and ready for 2 day rest from cardio before we resume another 3 day run again next Monday.
It’s time to go deeper into the cellar where it’s twice as darktb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Hi Oscar,
A lot of your diet is whey based as opposed to whole foods – do they just sit better with you? Or idea of not filling the stomach? interested on your take!Simply digestion issue..keeping the gut happy..on off days I do have 5 solid meals though. 🙂
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cannot wait to see you in the finals. keep pushing bro. you got this..
Thank you man
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I feel with the RDL, it’s goal dependant. And that’s the question you ought to ask yourself, what’s my goal?
If your goal is to hit the whole posterior chain then just pulling up and down will do the trick…off course with mechanical tension.
If your goal is Glute/ham, i would pull from pins in a squat rack & I’d use a band to cue my hips to sit as back as possible to be able to hit the hamstrings & glutes. I’d also pull each rep from a dead stop , that way there isn’t a stretch reflex at the bottom. You’d have to contract and initiate the movement strictly with your hamstrings.tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Clare nails it above here to be honest.
Look at it from a principals of hypertrophy stand point..if you are nailing all of them at some point across the sessions then fair enough.
Assess the movements and see if they work for you and serve you. Now look at the muscles and see how the movements affect them. What is working first and what’s working most.
Then there has to be a fun element I suppose, if you having fun & enjoying the plan , chances are you’ll progress. 🙂tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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18 days out , weight still at 90.2kg and not budging for a second day.
The tough decision has been made to fight hard & as a result we pushed cardio from 30 minutes to 60 minutes for the next 3 days, then take 2 days off during which we will drop calories as we give the body a rest.
This should hopefully illicit the response we are after.
Just finished push earlier, decent session. Strength is holding but towards the end of the session I was absolutely flagging which is expected at this point.
This mornings cardio session was by far the hardest thing mentally. Really struggled but got it done. It’s in the bag. Tomorrow is another day 🙂
Push session was :
•smith Machine incline chest press 5-9,10-12
•low incline Dumbell press 2 x 8-10
•assisted dips REST PAUSE 12-6-3
•pec Dec 1×15
• seated machine Lat raise REST PAUSE 15-8-6
• EZ bar cable upright row 1 x15
•pec Dec for rear delt REST PAUSE 12-8-6tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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Today was a tough day mentally, as I’d trained 4 days in a row I’d thought take 2 days off, but on the second day of rest which is today . It was a back and forth debate in my head whether I still had it in me. So I flipped a switch and off I went to flex and tone.
Headphones on, an hour later I’d absolutely ripped a full session full of Pb’s .
The battle is always in the mind.
Had to however auto regulate the session as I’m back in tomorrow.
Session was:
•RDL MACHINE X 1 (8-10)
•CHIN UP X 2 (8-10)
•CHEST SUPPORTED UNILATERAL ROW RP 10-8-6
•HACK SQUAT 1 x 12-15
•ADDUCTOR RP 15-8-6tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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My man, post show/the lead up is looking good. Always a pain when the body doesn’t respond, but in several cases it’s taking a step back in order to leapfrog forwards. The process is never linear and sometimes less is more, so cliche’ but so relevant and the idea of being outworked resonates deeply within us, especially during prep. We all know this but prep brain is a fickle thing. The scales can be your worst enemy and they often don’t correlate to what the mirror shows.
Amazing stuff with the Pakman – remember seeing him or should I say his calves at Bodypower a few years back, blimmin’ insane. He definitely has an interesting take on training and a lot of his methods make perfect sense, especially when pushing the envelope of your maximum potential. A few months ago I was speaking to someone who was fairly new to training and as happens in a gym, he discussed his training was based on Ben Pakulski’s methods. He was attempting to contract and activate every fibre during every movement. Fantastic, however this was limiting his development as he was barbell squatting with 30kg to ensure maximum stimulation. Definitely think Big Ben’s teachings are valuable to trainers at all levels, however personally I think it can detract beginners from the basic foundations but it’s like with all training methods – RIR, pivotal reps, DC etc – they all require that basic foundation.
Have you still got all of your treatments in place in the lead up to the finals?_________________________________________
Comp history:
NPA South West 18th August 2019
– 1st: NPA South West 2019 Novice 1st Place
– NPA South West 2019 Best Male 1st Timers
– NPA South West 2019 Best Transformation Male
– NPA South West 2019 3rd place overall
__________________________________________________________________________________________
Lifetime natural – first show 18th August 2019.
Next show – 27th October 2019: British Championships
Journal – Road to First Comp
Instagram: samking104
Not at the moment but yes will probably book some treatments next week. 🙂
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Like Clare mentioned , i normally just take 1×12-15 or a rest pause at most.
Now with lats it’s not that Straight forward..
Big big tip for lats
Externally rotate the arm & protract the shoulder
Another thing is counter force either through the other arm or the feet or both.
These are very essential if you are to get anything whilst training lats.tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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• hack squat – Cybex
•leg press- that’s broad as there’s many angles , we got 5 different ones on my gym .
Leg curl (seated) : prime
Lying leg curl : Atlantis
Leg extensions: prime
GHR :Atlantis
Pendulum squat: Atlantistb-jp.com/collections/clothing - The most anabolic clothing ever! |
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