[oscar Young]

This looks decent .. any lagging body parts? Any strong or dominating body parts ?

This isn’t first assisted off season after doing it naturally for 3 years. To be honest, I need to bring everything up. Even when lean lean, I have really wide hips, so shoulders and lats maybe need a bit more? [/quote]
Can you please send me your latest updates in my DM and I’ll be able to give you my opinion?

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[oscar Young]

This looks decent .. any lagging body parts? Any strong or dominating body parts ?

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[oscar Young]

Harriet , it’s hard to give my input here, as you’ve said this sequence works best for the gym you train in and keeping exercises at the same rep ranges works best for you . So i would say carry on working hard and results will keep coming

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[oscar Young]

So there’s a few ways we can go about this . Good thing is your legs are the biggest they have been so we know we can afford a reduction in volume . The other thing we can do is run P/P/R/L/U/R . So you can adjust one variable or both , drop down the volume a touch and adjust the split too . There’s room in improving sleep too .. how’s supplementation regime looking ?

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[oscar Young]

I would run upper/lower , run low volume as the frequency will be high here . Rotate movements
sequence between both upper sessions . Running chest to start on one session followed by pull . And in the other session start with pull .
Get in a little deficit to start & monitor performance and rate of loss md adjust accordingly

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[oscar Young]

Sas asks very important questions that might have the answers you seek :

1. Experiment with different grips maybe
2. Ensure your set ups match your bio mechanics
3. Vary your rep ranges
4. Ensure you are owing every inch of the movement and making accurate changes in direction at either extremes.
5. Ensure you are at least hitting chest twice a week with ample volume that you can recover from allowing you to progress .
6. It’s important you are training in proximity to failure .
7. Ensure you are eating enough protein and carbohydrates.
8. You can perhaps send me a set of your pressing in my DM’s and I’ll be happy to give you feedback.

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[oscar Young]

Hey Ben ,
Here just to say hello and follow your log as you approach your first prep . Must be exciting. Also just a reminder, If you need anything you can always ask on the forums

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[oscar Young]

Are you not better doing something like
Chest , delts, triceps
Legs
Rest
Back & biceps
Rest
Upper

I say this as your ‘limb’ day tricep work might potentially affect your ‘torso days’ ok pressing moments ?

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[oscar Young]

Very well thought out. I like it . And you can tag biceps at the start of your lower session too for added frequency. Like the idea of pec dec before pressing . I’d maybe take a third set if you have the capacity to do so and rinse those sets for all they got .
Excited for you . Please come back and tell us how you get on .

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[oscar Young]

Rest day today , feel battered after back to back training pull push …but legs tomorrow..so early bed…

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[oscar Young]

If you aren’t making progress that you would like to , would you not be better doing a simple FBEOD ? Surely at 17 it’d allow you the frequency you need to progress and develop without doing tones of volume , and you can do 3 or 4 days and still be a typical 17 year old doing stuff with your mates ?

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[oscar Young]

This looks good jakub ..I’d have a leg press variation at least on one or both rotations . But that’s my preference

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[oscar Young]

Rest day today . Some work on the gym floor , then on the laptop this afternoon. Went for an ice and sauna session this evening . Feel relaxed and ready for bed 😊

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[oscar Young]

Hey Daniel ,
I’d maybe the furthest I’d go is to stick a half foam roller between my shoulders and the pad to help keep my pelvis stuck against the back pad . I wouldn’t use a seat belt tho . I’d drop the load before that . There’s nothing wrong working with a load that you can move with honest intent and effort .

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[oscar Young]

If one day off and one day on allows you to recover well then go for it . I would call this rotation A and have a rotation B that you’ll run for the next cycle. Just get the movements to mirror each other . That way you can keep progressing the movements for a long while . So perhaps the uppers could potentially look like this to balance everything assuming you need everything.

UPPER A
Vertical lat pulldown x 2
Tbar rows x1
Upper back pull downs x 1
Incline Dumbell press x 2
Dip variation or tricep compound x 1
Fly variation x 2
Lateral raise variation x 2
Tricep isolation x 2

UPPER B
High incline chest press variation x 2
Flat press variation x 1
Tricep compound x 1
Fly variation x 2
Pulldown (lat focused) x 2
Upper back row ( chest supported) x1
Lat horizontal x 1
Tricep isolation x 2
Lateral raise variation x 2

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