[oscar Young]

Hey buddy, Tim has mentioned some top points. Apart from warning up intensity I’d also be careful with the movements you choose..I’d prefer leg press variations, & if you attempt any squat variations please try smith paused squats or machine, paused squats .

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[oscar Young]

I am with Clare, Rich & Lara on this. I’d opt for a leg press instead just got the reason of a better stability profile & therefore more intensity & output.
When thinking of movements just as yourself
1)how stable is the movement
2) how’s the alignment
3) what’s the strength profile.
These are principles that I use to choose my movements & it’s very hard to go wrong as there is no emotional attachment.

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[oscar Young]

LEG DAY TODAY
Been doubling up on JOIN-IN, which is the awesome joint supplement that Jordan does & my knee is getting much better by the day. I couldn’t recommend this any more..it’s awesome.
As a result we’ve added another rotation on leg day with pendulum squats as the first movement as opposed to rotation one which starts with the leg press as the primary movement.
5 plates to start, 4 plates to back off for 16 reps!Now We build from here. The goal is to make that 5 plates a back off set for 15.????
Rest day tomorrow 🙂

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[oscar Young]

Productive push earlier today…I have decided to run 2 rotations for ALL splits. It started with density day then I thought I might as well even it out that way I can truly rinse the plan for all it’s got.
So today I run
•prime flat press chest machine 5-9,9-12
•incline Atlantis chest press 8–10 , 10-12
•dumbell tricep floor press 5-9,9-12
•pec dec prime machine RP 12-8-6
•prime machine lat raise 10-12 ,12-15
•prime pec dec for rear delts 15-10-7

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[oscar Young]

Hey Oscar, could you laid out your current meal plan with the foods? And not only the macros

Hello Juan, I follow strict set meal plans in prep . As soon as I finish the season I rotate my foods, for variety, for a break & to find new foods I could perhaps introduce into my diet in the next dieting phase.
I rotate my protein from :
sea bass, salmon,5% beef mince, chicken, prawns, turkey & eggs
My carbs
Jasmine rice, pasta, bagels, oats,crumpets, bananas & cream of rice
My fats
Coconut oil, avocado , almond butter , cashews

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[oscar Young]

The focus has always got to be o the goal? If your goal is to batter the whole posterior chain then this is bang on. Jimmy has made very valid points above.
If it’s hamstring only focused then a few alterations can be made 🙂

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[oscar Young]

Hey guys, day off today . Hamstrings written off from the SLDL’s . But good news is back feels good.
So loads of stretches and then look forward to push tomorrow:)

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[oscar Young]

I am obsessed with my back and whole posterior in general. I enjoy training it and relish the challenge & anxiety these sessions present. I have pretty much wrote my off season training plan, because I have worked worked with Jordan so long, I am at a point where we work in sync, plus he can now trust me finally ????. But one body part I’ll always rely on Jordan’s expertise probably forever is posterior training. Purely because of his in depth knowledge and the fact he’s got one of the best rear shots I’ve ever seen & aspire too.????Go on his story & you’ll see what I mean.????
After back and forthing on what rotations we should run, the conclusion was to run SLDL’s & snatch grip RDL. ???? very very hard movements & both very technical. But because ease is the biggest threat to progress, we always run towards where the challenge is greater. This is my first run at SLDL’s at 4 plates. This will get better & stronger as a set. But for now we work!
Session was
•SLDL 5-9,10-12
•chin ups with D handles 5-9,10-12
•unilateral Atlantis row RP 12-8-7
•pendulum squat 1×20
•single leg lying ham curl 5-9,10-12
•adductor 5-9,10-12

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[oscar Young]

Maybe I am really out of the loop here, but can anyone just explain to me what a ‘load set’ and ‘back off set’ are?

Or is it blatantly obvious and I’m missing the point

A load set is the is the first set in which the goal is to neurally tax the muscle, so the aim is max load, max intensity. Hence working in the 5-9 rep range.
A back off set is higher rep range set where the goal is now to drive blood into the muscle , focusing more on intent, accuracy & optimal contractions.

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[oscar Young]

Evening guys, day off training today . My levator scapulae hasn’t been playing ball recently and has been very very tight.
So I had that released and treated today.
I look forward to density day tomorrow..I’ll update you how I get on 🙂

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[oscar Young]

Agree with Kevin on both points..but also what you could do prior is a lat pull down to activate lats. After that it’ll be easier to drive shoulder blades back and down wards & drive the lats into your armpits.

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[oscar Young]

Hey guys delts & tris on the menu today
Very very productive, I’ve decided to throw an extra rotation so I can milk every movement.
Session was:
•Atlantis shoulder press 5-9,10-12
•weighted close grip press ups 5-9,10-12
•seated overhead tricep extensions RP 12-8-6
•dual tricep extension 1 x 15
•dumbell fly press RP 12-8-6
•lying cuff raises 2 x 12-15
•seated machine RP 12-8-6

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[oscar Young]

Hey Oscar. Follow you on insta and love your content. Your execution of every exercise is perfect, what u would like to know is more about it diet. What your eating and when? Do you cycle carbs. I currently have carbs in and around training and later I the day don’t want to spike my insulin early in the day. any insight into what you do would be appreciated! Thanks

Hello John, Thank you. I feel that question (s) is person dependent and it also depends on goals. Currently I’m off season & this is my diet :

???? TRAINING DAY DIET
MEAL 1: 75c/60p/15f
MEAL 2: 100c/60p/10f
PRE WORKOUT: 100c/60p
INTRA : 2 sustain 3 Mps max
PWO: 150c / 60p
POST POST: 150c /60p
PRE BED: 60p/30f

????REST DAY DIET
6 meals of 60p/10f/60c

When I was dieting yes my breakfast was pro/fat & my carbs were only in pre workout meal,INTRA, post workout & post post ..
So it depends on what phase you are at

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[oscar Young]

Post show I advice getting into a routine. Make sure all your meals have ample protein & vegetables above all else.
I’d allow myself one off meal plan a day to start & have it as a last meal , where your cravings will possibly be the highest.
Slowly but surely the novelty will wear out and you can reduce this meals and crack on as normal

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[oscar Young]

Pull today , another productive session. Numbers up and movements are getting mastered.
We can only get better

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