[oscar Young]

Evening guys, DENSITY & LEGS on the menu today.
Energy levels are low and legs are heavy.
But we got it done.
I managed 240kg X 5 & a back off set off 200X10. I feel I have got the ceiling with this movement strength wise after running it for the last 8 months or so.
Also the next rotation is in 8 days which will find me 2.5 weeks out. At that point the risk is higher than the reward. So might do a chest supported row or not load the Lower back at all depending on where we at.
I am satisfied with where I have finished as last year I finished 225kg for 5 with a back off of 180kg for 10. So massive steps forward Strentgh wise & hopefully that’ll reflect on the physique on stage.
I am a fan of sticking to one movement and rinsing it for all its got and then moving on…or having 2 similar movements that mirror each other and rotating between them until there’s nothing left to take.
The volume has remained the same as I still feel I can recover, I have only taken the iso holds out on pivotal reps.So session was the same
•RDL 5-8,10-12
•assisted Chins 5-9,10-12+F
•single arm Atlantis row RP 12-8-6
•pendulum 1×20 widow maker
•standing ham curl 1×5-9 1x 12-15
•adductor RP 15-8-6

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[oscar Young]

I do not see any problem with this my man…the only thing now would be to try run a full rotation and pay attention to h feedback you get from that body recovery wise.
That would give you an idea where to adjust…either movements or splits..but so far so good. Let’s put it to the test then feedback on here as you continue to fine tune it to suit you.
At the start we never really know, because what’s on paper and what happens on the gym floor are 2 separate things.
Hence the advice..try then fine tune ????

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[oscar Young]

Evening guys so rest day today, just under 3 weeks out.
The last 5 weeks I’ve had 2 treatments a week on rest days. Just to work on mobility, keeping the body on check M.O.T wise & addressing existing niggles.
I feel this is an important part of recovery. Also it helps to prepare the body for hard sessions like the RDL which I have tomorrow.
6 litres of water . Now we are ready for bed.

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[oscar Young]

Firstly it’ll depend on your recovery…so you’ll only be able to do what you can recover from.
I would also maybe do,
Density,REST,push, pull (predominantly machines, no lower back loading) REST, legs, REST.
You wanting to add a density day already suggests you are prioritising back ?

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[oscar Young]

Never heard of it before but I have included bits of this in my training like 5 sec hold on stretch positions.
But the best advice I’d give you is Prioritise force,progress force & track that work …if there’s anything important it’s this stuff. This is the stuff that’s largely responsible for building muscle..if you are interested in thick dense muscle .
Big movements that create the most force, focus on getting strong in multiple rep ranges first ..

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[oscar Young]

Hello buddy looks good to me..why don’t you maybe have something like cereal after (coco pops) easier on the gut and quickly digested.

I’d say the same for pre workout too, something like cream of rice or baby rice which is easier on gut. Only my opinion. If the latter sits well, crack on ????

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Hi Oscar, quite often I will have rice and fish post workout but macros are going to be the same. Weetabix sits really well with me, and if you put them in the shaker with whey, is like a thick shake!!![/quote]
Ah I get you, if you blend weetabix it’s a game changer….:)

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[oscar Young]

Delts and tris today…weight at 93.1kg.
I altered the plan a bit to try get out a bit more on the press movement by doing my back off on a prime shoulder press.
Reason being on the reverse banded Smith you tend to hit beginning and mid range., so I wanted a movement what would get the shoulder as short as possible so I chose the prime machine as you can load it to whatever strength curve you want.
•reverse banded smith machine shoulder press 5-9
•prime shoulder press 10-12+PR+F
•assisted dips 5-9, 10-12+PR+F
•prime lying neutral grip tricep press
RP (10-6-4)
•pec Dec (RP 12-6-4)
•lying cuff laterals (RP 12-6-4)
•seated machine single arm laterals (RP 12-6-4)

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[oscar Young]

Hello buddy looks good to me..why don’t you maybe have something like cereal after (coco pops) easier on the gut and quickly digested.
I’d say the same for pre workout too, something like cream of rice or baby rice which is easier on gut. Only my opinion. If the latter sits well, crack on 🙂

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[oscar Young]

With no carbs on rest days, I think you’d replace that with fat which is still a source of energy. But that would help in being metabolically flexible.

With training days on low carbs I feel If carbs are placed around the workout window (before,during,after) then the body is more efficiently utilising them.

If 100g left you still feeling empty then I’d assume nothing is set on stone…it would be simply a case of making adjustments to suit your needs and goals?

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Hi Oscar, thanks for the reply. 100g carbs seems to make me very drowsy, although I have now switched to rice rather than cereal and this made a bit of a difference.

[/quote]
Yes sometimes it’s just about volumising food. Glad you seen a change when you switched sources 🙂

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[oscar Young]

Let’s leave what’s best for competition aside and just be astounded at the amount of tissue one man can carry. IMMENSE

AGREED ????????????????????????

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[oscar Young]

With no carbs on rest days, I think you’d replace that with fat which is still a source of energy. But that would help in being metabolically flexible.
With training days on low carbs I feel If carbs are placed around the workout window (before,during,after) then the body is more efficiently utilising them.
If 100g left you still feeling empty then I’d assume nothing is set on stone…it would be simply a case of making adjustments to suit your needs and goals?

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[oscar Young]

Evening guys, 4 weeks out on the dot!
Current diet as above, cardio still at 40 minutes daily except leg day.
Legs are heavy & fatigued from training & cardio but it’s all part and parcel of how I should feel at this point.
Today I went posing with Rosie again…that’s getting better and better.
We started working on a routine today and have put the skeleton together which we should polish in the next 3 weeks or so.
Very excited for that.
After wards I went to Rotherham ultra flex to hit a pull session at Kuba’s gym.
Atmosphere was bang on and I’m just on my way back to Manchester shattered, after my day started at 4:30am.
I took
•T bar row : 5-9 , 9-12+PR+F+ISO
•hammer strength Under arm pulldown : 5-9 , 9-12+PR+F+ISO
•extreme plate loaded seated row : 5-9 , 9-12+PR+F+ISO (This was the first time I have used this & it felt amazing being able to load it on different strength curves)
•single arm prime pulldown : 1×12-15 (this was the first time using this as well & I was impressed the handle wasn’t fixed therefore not restricting my wrist which is always great for late training)
•rear delts 3 x12
•bicep curl 1×5-9 1 RP 12-8-6

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[oscar Young]

Claire is bang on the money there. Your reps should be standardised all through the set(s) . Do not compromise form to get more reps, but work to hit true failure.
If you are unsure of how your set looks like, video it and watch it back.
Remember if you improve execution that’s a progression too, so don’t be attached to numbers, don’t move goal posts changing tempos week after week. Keep all variables standard. Only then will you be able to rationally judge your progress.
Last but not least, cluster sets are tough, so it takes time & experience to be able to truly nail a cluster set to ‘true’ failure with honest execution and connection.
So keep working, be patient and If you got anymore questions don’t hesitate to ask 🙂

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[oscar Young]

I agree with Corinne, the grip changes everything and since it’s a neutral grip, it’s natural & that means you are safer.
Now depending on your goal or ankle mobility you can add a wedge but it’ll hit your full posterior and if held are elevated you’ll get the addition of quads too.
So your goals, your structure, will dictate which bar you use.

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[oscar Young]

Hello my man,

Looks like things are going really well. Missed out catch ups, we will have to organise a training session after we get this show out of the way etc. Least we shall see each other show day. Excited for the show.

How is your current train and rest day diets lookling like now?

have u needed many higher days
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Hello hilly,
Yeah it’s not too bad, I miss our catch ups too, them nasty leg sessions.
Yes off course we need to get a session in and have a good catch up after the show.
I am very excited for the show too, as a first timer I cannot wait.
My diet has stayed the same pretty much the last 3 weeks.
Only adjustments made today was around training with intra,post & post post.

????WORKOUT DAY MEALS
◾Meal 1 – 1 whole egg & 4 egg whites 200g 5% turkey mince
◾Meal 2 – 60g protein from whey , 10g olive oil
◾pre – 60g protein from whey, 100g rice flakes / baby rice, 100g banana
◾INTRA-
•Leg day 1.5 scoops of sustain
•pull day 1 scoops of sustain
•push day 1 scoops of sustain
•With each session 3 scoops Mps max & 5g creatine
◾PWO
:Push – 125g coco pops & 60g whey

: pull 125g coco pops & 60g whey

: legs 200g coco pops & 60g whey

◾2 bagels & 60g protein & 40g jam leg day
2 bagels & 60g protein
2 bagels & 60g protein
◾Pre bed 30g protein, 300g fat free greek yoghurt.

????REST DAY MEALS
◾Meal 1 – 1 whole egg & 2egg whites 200g 5% turkey mince
◾Meal 2 – 300g chicken, 75g avacado
◾Meal 3 – 200g 5% fat beef, 200g fat free cottage cheese
◾Meal 4 – 300g Chicken & veg
◾Meal 5 – 300g minced beef
◾Meal 6 – 30g protein, 300g fat free greek yoghurt

Rest days I will be adding 20mg clen to a further 60mg that I’m currently taking.
I haven’t had a high day, a re feed or cheat meal..I haven’t had one of those the last sort of 2 years as I tend to come in slow & by the time I’m ready it’s just a case of waiting for carb up.
But we still got 4 weeks to go so let’s see, it might be needed as this is a different type of prep.. i know it’s just not a case of push push , & rather push and pull 🙂

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