[oscar Young]

DENSITY DAY/LEGS
7 weeks out on the dot today. At this point I’d say I’m starting to smell blood.. my focus is sharper & all I think about 80% of the time is the show.
Very very productive session today, apart from one of my straps coming off during my top set..???? . As a result I had to take a third set .
Session was
BB RDL 1×5-9,1×10,1×12

•Chin ups 1×5-9,1×12+RP+F+ISO

•Unilateral seated row : 1 set 12 reps (3 part) rest pause

•pendulum 1×25

•standing ham curl :1 set 5-9 , 1 set 10-12

•adductor:1 set 15 reps (3 part) rest pause

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[oscar Young]

First things first I won’t back squat and rack pull on the same day . Too much stress on lower back.. and it’ll definitely affect recovery…
Before the hack squat I’d stick a hamstring movement. Either seated or lying as it’d have your hamstrings warm and that would transfer on the squat variation, making them robust at the bottom of the squat

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[oscar Young]

As Jamie said more information is needed here..mostly on amount of carbs you are having now, how frequent?
Blood glucose monitor would defo be a wise investment…

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[oscar Young]

Remember more is not always more, the less smiling of work you are able to do & so it well..meaning max effort, max intensity & max load the better because your capacity to recover and go again with the same intensity is higher.
Minimum dose, maximum effect.
Practice that with everything

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[oscar Young]

I’d start with 4 sets But I’d be assessing and amending as I go on. Also you’d have to ask are you natural or assisted ?

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Just to add onto this post, at what point would you judge whether or not you are ready to add on sets rather than just continually increase the load?[/quote]
So for instance if you did 6 sets & you recovered well, you were making progress body composition wise, & getting stronger.. why would you need to add sets.?
And if that’s the case, then this would be a perfect time to add pivotal reps first .

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[oscar Young]

Hey guys ….another good week, body comp wise but weight is still fluctuating up and down.
Nothing to worry about , Jordan says.
Today was rest day..really felt my legs getting heavy and heavy as the day went on.
Part and parcel of prep….so we are sucking it up and moving on.
Big DENSITY DAY tomorrow so early bed on the cards.. 🙂

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[oscar Young]

I’d start with 4 sets But I’d be assessing and amending as I go on. Also you’d have to ask are you natural or assisted ?

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[oscar Young]

Hello guys..shoulder & delts session earlier this afternoon. Very productive session & most importantly strength is holding..
7.5 weeks out and I’m starting to get excited.
Session was
Session was as follows

•Smith Machine shoulders press 5-9,9-12+PR+F+1

•dips 5-9,9-12+PR+F+1

•single arm tricep press RP 12

•cable tricep extension 1×12–15

Stretch

•Pec Dec : RP 12-7-6 (5 sec stretch)
•lying cuff lateral RP 12-8-6

•Seated machine lat raise 12-8-6

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[oscar Young]

You could do either…it’s goal dependant and person dependant . Whatever way you choose to go, just make sure you are consistent with it.

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[oscar Young]

I am with Jamie, if this is the only window then IMO get HIIT in …& maybe walk on treadmill for 10 minor so after to bring heart rate down

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[oscar Young]

Good to hear you got a lot from that experience with Phil. Definitely one of those once in a lifetime opportunities you don’t want to waste, sounds like you fully took advantage. Probably got a few extra pbs with a 7x Mr O looking over.

Food’s still looking nice and high at the moment, very envious haha. Looking at your turkey mince meal/ egg meal, used to have something similar and mix in some spring onions + seasoning – amazing! Literally, herbs and spices during prep are life savers. Almost feels like you’re not eating prep foods and don’t feel deprived. Saw a post a while back where you gave someone culinary advice and boy, it looked good. Any update on the Cooking with Oscar series? Needs a catchy hook – Young’s Yums maybe haha.
Recently the OH made red onion relish – sweetener, red onions, garlic and cider vinegar. Sensational and goes with red meat so well. Goddamn, now I’m hungry!

Yes that motivation and fire carried over, probably till now.
Food is still high (ish) and yes I do get adventurous with my cooking. I’ve kept onions peppers and sauces in as they were in off season.
Culinary video I’m still trying to sell Jordan the idea. Haha.. you guys need to push it too.
That meal sounds delicious ????

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[oscar Young]

IMO most people who have successful preps with coaches have worked together in the off season too.
This is where the win is achieved..this is where the foundations are laid, this is the period that will determine your start point when dieting & if it’s a good one or not optimal, this period will also be used to get health markers back in range before dieting, this period will allow your coach to learn your body and how it responds to certain protocols.
This period my friend is the most important PERIOD.

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[oscar Young]

Yeah the cheat meal is for my sanity. Dieting to lose body fat. I stared off with a loss of around 3lbs a week and it slowed to around 1lb a week until recently.

Cardio is 30 mins exercise bike every morning unless I’m really fatigued. I’ve missed maybe 3 days of this over the passed 2 months. A couple of weeks ago I’ve added incline walk 30 mins after a gym session, so this would only be on training days. None training days cals are around 1600 (not including the cheat meal). Neat activity is low as I have a desk job.

Pic is from right before the diet started and 2 weeks ago.

Do you think you’ll benefit more from a refeed as opposed to a cheat meal? Keeps the gut happier…less inflammation and all?

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[/quote]

Yeah that could work. That way I’d be tracking everything as well.[/quote]

100% …and when it comes to training, I feel you’d be more productive after a refeed than after a cheat meal which tends to leave most people feeling sluggish, with hangover symptoms and inflamed

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[/quote]

What kind of Marcos would you suggest for a refeed?[/quote]

It depends..if do them mostly after or before a big session like legs…250-300 carbs usually

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[/quote]

For the one meal or for the day?[/quote]
For one meal definitely

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[oscar Young]

Yeah the cheat meal is for my sanity. Dieting to lose body fat. I stared off with a loss of around 3lbs a week and it slowed to around 1lb a week until recently.

Cardio is 30 mins exercise bike every morning unless I’m really fatigued. I’ve missed maybe 3 days of this over the passed 2 months. A couple of weeks ago I’ve added incline walk 30 mins after a gym session, so this would only be on training days. None training days cals are around 1600 (not including the cheat meal). Neat activity is low as I have a desk job.

Pic is from right before the diet started and 2 weeks ago.

Do you think you’ll benefit more from a refeed as opposed to a cheat meal? Keeps the gut happier…less inflammation and all?

____________________________

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[/quote]

Yeah that could work. That way I’d be tracking everything as well.[/quote]

100% …and when it comes to training, I feel you’d be more productive after a refeed than after a cheat meal which tends to leave most people feeling sluggish, with hangover symptoms and inflamed

____________________________

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[/quote]

What kind of Marcos would you suggest for a refeed?[/quote]
It depends..if do them mostly after or before a big session like legs…250-300 carbs usually

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[oscar Young]

8 weeks out Saturday just gone…big leg session today. Very productive, Strentgh holding on most lifts so I cannot ask for more.
We took
Prime lying ham curl 1×9-12, 1×12-15+PR+F +ISO

•Seated leg press 1×9-12, 1×12

•pendulum squat 1×8-10,1X12-15

•Atlantis leg press 1×9-12 1×15

•glute bridge SS with back extensions (glute ham focus) 2 sets
•adductor 2×12–15
•calf’s 3×12

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