[oscar Young]

A very very successful leg session for me . As my leg training frequency has reduced , I added another set on the pendulum which allowed me to vary my rep ranges and work in a top set back off fashion . That being said i jumped up 10kg on the first set . I got 8 reps bit on reflection they were a bit rushed . So plan today was take the same weight 5pps & ensure the changes on direction were spot on . No rushing from the extreme ranges . Matched reps woth 1kg up, Goal achieved it was a good day .

The goal here is not perfection but to always try and squeeze everything from a set before moving up in load .

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[oscar Young]

On paper this looks actually good .. I’d like to see a tricep compound in your upper sessions maybe ? And also on upper A if you do an incline chest press then it might be wise to stick a flat variation after so that you not doing two similar exercises. Then with a third press added to the session , volume wise I’d look to maybe start with :

Incline chest press x 2
Dip variation x 1
Flat press x 1
Single arm lat pulldown 1-2
Chest supported t bar row x 1-2
Pec dec x 2
Lateral raise x 2
Ab crunch x 2

Once you are sure you can meet the recovery demands , then you can maybe eek volume up a bit .

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[oscar Young]

Rest day for me here ..not much to report as it’s just been a busy day at work ..watched the Europa finals which was a shitter as well cause United lost ..I could have been in bed earlier 😖

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[oscar Young]

Jack have you watched the videos on how to set up PPL in the education section. If not I’d encourage you to that . You’ll get an answer and more

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[oscar Young]

Push was a bloody go this afternoon… all lifts progressed .. on the smith I was so fired almost went from 127.5 to 140kg which would have been 3.5pps per side as the warm ups felt good . But I had to remind myself to stay disciplined and stick to progressing with biscuits.. which I did and matched the last rotation . If I took 3.5pps I would have skewed the progressive runaway ahead .. that’s where you are now forced to compromise quality as you are not ready for that load yet . There’s something about getting what’s yours to soon … it’s never good news ..

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[oscar Young]

I agree with Rich on varying the tricep compounds and running a weighted dip on the other rotation to see how you get on.

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[oscar Young]

This looks good sawyer …rep ranges are varied , volume looks good . Run it and let us know how you get on

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[oscar Young]

PULL

Today was a good day .. very grateful for the gift of life , good health and the ability to go into the gym and move my body the way I desire .
I had a cracking session and I was stronger than the last rotation across all lifts and so for that I am grateful.
One of my goals this rotation is to row 4 plates and I am confident I can achieve it .we are still 30k total away from that goal.

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[oscar Young]

Hello, I would like to ask how I should structure my training schedule to improve my upper body, especially to develop more 3D shoulders and lats, in preparation for a Men’s Physique pro show in 6 months. I am considering designing my schedule as follows:

Day 1: Chest and shoulders (with a focus on chest), plus 2 light leg exercises

Day 2: Back and biceps, also including 2 leg exercises

Day 3: Shoulders and triceps, combined with glutes and hamstrings

Day 4: Rest day

Day 5: Repeat the cycle, but without additional leg exercises

This sounds good …another alternative is :

Delts and chest

Biceps & Delts

Biceps and triceps

Legs

Back

Chest, back and delts

Biceps and triceps

High frequency, super low volume

[/quote]

Hi, thanks for getting back to me, but with that workout schedule, does it mean I don’t have any rest days for recovery?[/quote]
Well that’s just an alternative…itd be like 4 movements per session.. but yours is an alternative as well , so nothing wrong following that

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[oscar Young]

Hello, I would like to ask how I should structure my training schedule to improve my upper body, especially to develop more 3D shoulders and lats, in preparation for a Men’s Physique pro show in 6 months. I am considering designing my schedule as follows:

Day 1: Chest and shoulders (with a focus on chest), plus 2 light leg exercises

Day 2: Back and biceps, also including 2 leg exercises

Day 3: Shoulders and triceps, combined with glutes and hamstrings

Day 4: Rest day

Day 5: Repeat the cycle, but without additional leg exercises

This sounds good …another alternative is :
Delts and chest
Biceps & Delts
Biceps and triceps
Legs
Back
Chest, back and delts
Biceps and triceps

High frequency, super low volume

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[oscar Young]

This looks decent ..have you tried running it yet ?

Hopping into it Monday. I ran something very similar more PPL but had maybe 5 less bicep and 4-6 less quads. Figured throwing the quads and extra hams on certain days would work best[/quote]
Ok run it this week and let’s see how you hold up recovery wise . If the volume is sweet then it’s game on 🚀

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[oscar Young]

Upper
A bit of work to start the day followed by an upper session . I had interrupted sleep last night which had me questioning my performance today but it was actually a success and I took progress across the session .

Posted the session on instagram and I shared this caption here which might be helpful on here too hence sharing it .

These are the variables that matter to me as far as training is concerned.

1. Exercise selection: Am I picking movements that feel good for me? Movements that are challenging enough? A good mix of free weights and machines? Am I considering how movements impact each other in terms of how I have sequenced them?

2. Volume: Am I doing enough work to stimulate growth, or am I doing more than I can recover from? Any less and there’s no stimulus; too much and I can’t recover.

3. Exercise execution: Am I paying attention to setups on different machines and movements? Am I moving the loads with intent, being accurate with changes in direction, taking pauses where applicable, and taking eccentrics where necessary?

4. Proximity to failure: Am I taking my sets all the way there? The majority of the population would benefit from training to failure.

5. Effort: In the final analysis, this is really what matters. Am I applying honest and maximal effort in every rep, every set, and every session? I cannot stress how important this variable is and how most aren’t where they want to be due to a lack of honest, consistent, and progressive effort. We could always apply more effort.

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[oscar Young]

This looks decent ..have you tried running it yet ?

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[oscar Young]

I think you could but volume would have to be minimal to start with at that frequency. Mostly with pressing and any lower back loading

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[oscar Young]

Legs today … a very good session, we added a split squat as frequency is down , that gave us scope to add one more movement. A front foot back foot elevated split squat. Felt a bit rusty but with a few more sessions we can clean it up .

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