[oscar Young]

26 days to go my man. Absolutely amazing that you’re still being so meticulous and stubborn with progressing the numbers so deep into prep. Definitely a mental barrier that many need to overcome and stop using the excuse that they’re lacking energy to justify complacency in terms of smashing the logbook. The mind is definitely the most important part of the process and you have time and again demonstrated this both through your thoughts and actions,
Personally I find some days during prep, you’re dragging your heels before the session but as soon as you step through those gym doors, a switch is flicked and nothing can stop you. Then, a few hours after the session it’s back to zombie state haha.

_________________________________________

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

Thank you Sam, I’ve always maintained that most battles in life in general are neck up ! Very rarely neck down.
And that’s definitely the case in prep..also sometimes I’ve come to accept you don’t have to enjoy the work itself but just have to do what’s needed to get you to the end result.
Yesterday I had an triple espresso before the session, I also had a tub of PREPARE that I took to tbt gym floor with me. And as I warmed up I had a heaped scoop that I kept sticking down my throat. By the time I got to my work set I had 2 scoops down the hatch & I was wired with laser focus .
All I cared about was completing the task at hand.

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[oscar Young]

ill have a look on my lunch! Thanks for the quick response – I typically do what clare says however i do like the idea of being fixed in that position for sure! I have 4 weeks of prep left so perhaps after ill have a play around and hit a fair few sets and see which one fits!

Yes you can also use the barbell variation. I prefer a chest supported t bar as the stability profile is more optimal.

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[oscar Young]

I always struggled with this but with the T bar, success of the set depends on make of the machine itself, the set up,the chest pad height, and are your feet stable at the bottom?
It’ll vary from one person to the other..
Some people prefer having their diaphragm on the pad, some prefer having their stomach on the pad.
I feel if you can find a middle ground between the 2 it’d be optimal so long as you are not crunched over. Your spine and rib cage need to be extended.
Your elbow also needs to travel naturally, so if you set up right the elbow path will ensure you stimulate your upper back muscles by default.
In terms of breathing, I go opposite and breathe in as the load goes down so my stomach is full of air and is sort of padded against the pad.
I have a few videos you can look at on my Instagram page that might help.
Young_4040

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[oscar Young]

So density/pull day today guys . Anxiety levels through the roof , energy levels down before the session.
Double espresso later and 2 scoops of PREPARE I went in . Really took my time warming up whilst de cluttering my mind. In fact I was longer than usual.
This served me right because I just creeped up slowly that when I reached the working weight not only was I ready, I almost didn’t realise it.
I feel being oblivious sometimes helps, as it doesn’t give you a chance to overthink .
I ended up hitting 240kg for 5 reps & backed off at 180kg for 12.
Very very happy with that as goal is just to hold Stength at the minute as we sink deeper into a deficit.
A well deserved rest day tomorrow.
27 days and counting

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[oscar Young]

How many rotations is it matey

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[oscar Young]

Rich absolutely nails it here. Just beware of the ‘WHY’. Make sure the movements suit you , and serve you. Make sure you can recover too

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[oscar Young]

Rest day today guys..I woke up at 90.9kg so just a kilo above baseline weight.
I was very lethargic this morning and that was an indication of me creeping towards this weight.
I loaded at 88.9kg and that was an all time low , so I’m not far of that.
The plan is once we get there, Jordan will make some adjustments on my plan and then we’ll aim to take 5lbs off.. the fun will begin then.
Early bed for me as I got DENSITY/PULL tomorrow for the first time post show. So 18 days ago.
A bit anxious if I’m honest but I am relishing the challenge.
Will keep you posted tomorrow

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[oscar Young]

Hello guys , so Delts & tris session today, very slow start but I actually warmed up to the session as I went on and it was actually productive in the end.
Strength is being tested massively, so it’s a case of fighting tooth and nail to hold it.
At this point you’d think we’d change movements but not. We have to just hold that strength as we go into the show.
Session below :

smith shoulder press 5-9,10-12

•assisted paused dips 8-10,10-15

•seated single arm Atlantis press RP 8-6-4

•dual rope pulldown 1 x 15

•STRETCH

•pec Dec (5 sec in stretch position) RP 12-8-6

•lying cuffed laterals RP 12-8-6

•machine single arm seated lateral raise RP 12-8-6

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[oscar Young]

Well ok , for me it doesn’t make a difference. If your current meals sit well with you then keep them. If they don’t then you’ll need to switch them. Ultimately you make the choice 🙂

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[oscar Young]

Why don’t you then take meal 1 & 2 wherever time you train? And have the other meals before?

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[oscar Young]

Hello guys, so pull session earlier today. I trained with bnbf figure champion danni bet who I’ve known for a while. She is currently 2 weeks out of the British finals & trains hard & is one of the few people I’d actually train with as she brings soooo much to the sessions.
Energy levels were not too bad going into the session, & we ended up having a very productive session.
After the session I was absolutely wiped out though.
Session remains the same though I took a set off rear Delts and bicep curls leaving 2 working sets only.
I hit them twice a week so the volume left will still be ample.
I just had to auto regulate and prioritise recovery.

T bar row : 5-9 , 9-12

•Atlantis pulldown with Prone D handles : 5-9 , 9-12

•Atlantis plate loaded seated row : 5-9 , 9-12

•single arm prime pulldown : 1×12-15

•rear delts 2×12-15

•bicep curl 1×5-9 1×12

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[oscar Young]

Meal 1 is perfect as pre workout meal is oats sit well with your gut.
Meal 2 is perfect as a post workout meal too..IMO you don’t need veggies in your post workout meal. Prioritise carb & protein

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[oscar Young]

Hello guys, day off today..absolutely struggling with DOMS as yesterday’s leg session was the first one after 10 days. So not only did we go in hard …it had been a while.
Feels good to be back at it though.. looking forward to pull tomorrow…as we continue to work to get back to baseline weight. 🙂

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[oscar Young]

@jakub-pilkowski the fact that your DOMS are worse than ever is an indication you probably shouldn’t increase volume …not just yet .
After all you are still making massive progress strength wise & still holding the look.
I’d milk this rotation for all it’s got all whilst slowly pushing calories which will even allow for optimal recovery and as a consequence performance on the gym floor will improve.
Once the body is back to full homeostasis then you can like Clare said creep up your volume.
And it may even be a case of simply adding a rest pause to a back off set & so forth.
But for the moment I’d stay put ! 🙂

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[oscar Young]

We are all built differently, so as Clare states, stick to what feels comfortable to you. Also if you are stronger on that stance & still challenging the muscle then it’s a case of if it ain’t broke don’t fix it . 🙂

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