[oscar Young]

I feel you could get away with this short term but long term it’ll catch up . If you want to train push on 2 sleeps frequency with a decent progressive runway , you’ll have to lower volume

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[oscar Young]

Marc has covered everything here ..please follow that & you’ll be grand

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[oscar Young]

0.5kg a side next time might take you back to 9 reps ..if that’s the case , I’d do one more rotation with that weight then stick another 0.5kg

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[oscar Young]

Hello mate , can’t see the link 🔗

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[oscar Young]

I would highly advise two rotations on U/L just to lengthen your progressive runway . Your session looks decent .

Upper

Hammer fly x2

Hammer Incline x1

Hammer shoulder press x1

Dip x1

Hammer lat pulldown SA x2

Arsenal t bar X 1-2

Hammer lat raise SAx2

Tri extx2

Hammer rear delt x 2

Lower

Hammer preacher x 2-3

Arsenal pendulum x 2

Cybex leg press x 1

Hammer seated leg curlx2

Hammer leg ext SLX2

Hammer abductorx2

Hyper ext. x2

Calf press x2

Add a comment…

How would you structure the second session? Also just curious as to why no second lat movement? I think apart from that it makes sense I want to do the leg press SL because of imbalances I have? What do you also think about throwing my seated leg curl and leg ext first in the set?

[/quote]

The second session would be exactly similar movements to the first session, just different machines . For example

Cable fly

Smith high incline

Dumbbell shoulder press or a different machine

Machine dip

Cable lat pulldown

Dumbbell chest supported row

Cable lateral raise

Machine tricep extension

Cable rear delt .

If I was to put a second lat movement I’d opt for a horizontal pull like a seated row machine or cable row . And yes definitely add a unilateral leg press if you have imbalances . I really like knee bends before my compound work so definitely I’d go

Preacher curl

Seated ham curl

Leg extension

Arsenal pendulum

Leg press

Hypers

Calves[/quote]

Makes total sense thank! I will run this into the ground.

[/quote]
Great ! Come back and let us know how you get on ..

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[oscar Young]

I would highly advise two rotations on U/L just to lengthen your progressive runway . Your session looks decent .

Upper

Hammer fly x2

Hammer Incline x1

Hammer shoulder press x1

Dip x1

Hammer lat pulldown SA x2

Arsenal t bar X 1-2

Hammer lat raise SAx2

Tri extx2

Hammer rear delt x 2

Lower

Hammer preacher x 2-3

Arsenal pendulum x 2

Cybex leg press x 1

Hammer seated leg curlx2

Hammer leg ext SLX2

Hammer abductorx2

Hyper ext. x2

Calf press x2

Add a comment…

How would you structure the second session? Also just curious as to why no second lat movement? I think apart from that it makes sense I want to do the leg press SL because of imbalances I have? What do you also think about throwing my seated leg curl and leg ext first in the set?

[/quote]
The second session would be exactly similar movements to the first session, just different machines . For example
Cable fly
Smith high incline
Dumbbell shoulder press or a different machine
Machine dip
Cable lat pulldown
Dumbbell chest supported row
Cable lateral raise
Machine tricep extension
Cable rear delt .

If I was to put a second lat movement I’d opt for a horizontal pull like a seated row machine or cable row . And yes definitely add a unilateral leg press if you have imbalances . I really like knee bends before my compound work so definitely I’d go

Preacher curl
Seated ham curl
Leg extension
Arsenal pendulum
Leg press
Hypers
Calves

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[oscar Young]

Hello Joe ,
I can’t see no pics , but my stance on ROM is if it’s there take it . If you have the ankle mobility to allow it take the depth, place your feet low on the plate & get the knee flexion you need in order to maximally challenge all the quad fibres .,

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[oscar Young]

I would highly advise two rotations on U/L just to lengthen your progressive runway . Your session looks decent .
Upper
Hammer fly x2
Hammer Incline x1
Hammer shoulder press x1
Dip x1
Hammer lat pulldown SA x2
Arsenal t bar X 1-2
Hammer lat raise SAx2
Tri extx2
Hammer rear delt x 2

Lower
Hammer preacher x 2-3
Arsenal pendulum x 2
Cybex leg press x 1
Hammer seated leg curlx2
Hammer leg ext SLX2
Hammer abductorx2
Hyper ext. x2
Calf press x2
Add a comment…

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[oscar Young]

Push session was a go yesterday. We have made adjustments to the plan by swapping the smith machine out for incline machine press, flat press for prime plate loaded prime press , and dip machine for JM press .
All lifts felt good , set numbers established , now we focus on progress

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[oscar Young]

Pull session today was a go .. absolutely written off . Everything progressed and feeling very content with the session . Tomorrow is another day, another chance to progress

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[oscar Young]

Benners is on the money here ..

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[oscar Young]

Hello team ,
Rest day yesterday… spent the day working then travelling after . Came to derby to visit my God son ..

I’ve trained upper today at ultra flex derby and it was a decent session and it was a very welcome change of scenery also 😊

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[oscar Young]

1mg x 5 is a decent dose .. I am currently running this and feel good 😊

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[oscar Young]

I would pull down the volume to start . So maybe 1-2 sets max for compounds and then 2 sets for isolations . Run that for a bit squeeze everything that’s there to take and if you are recovering well, then at some point you can think of escalation

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[oscar Young]

Legs today … cracking session.. really really went for it . Progress across the session & form standardised . Really felt good going in

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