[oscar Young]

Ah ok ..I get you now..off course you can rotate the movements , maybe RDL in one rotation and deadlift on the other ?

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[oscar Young]

Hello guys , rest day today…lower back feels good after yesterday’s session, so I’m very pleased.
A lot of napping this afternoon and Netflix as I had a few cancellations at work.
Ready for tomorrow’s push session at flex and tone.
I feel great & mentally I’m ON! I was a bit nervous of training on my own this week with Calum & Jordan away, but actually after yesterday session I’m enjoying the solitude….I’ll update you after the session tomorrow:)

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[oscar Young]

This looks good buddy, I’d leave the density day just once, as it’ll take the lower back a few days to recover and your neural system too.
In the other back day, I’d avoid lower back loading & keep it machine based & lat focused.

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[oscar Young]

IMO sometimes it’s to do with genetics I.e. muscle insertions and do forth.
In that case then direct adductor work is key, to give illusion.
But sometimes its just a case if stance variations as James mentioned above , & it’s something to strongly consider & not ignore as his opinion is anecdotal..

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[oscar Young]

I take all my supplements before bed…I’m guaranteed good in my stomach at that time, & my body is also going to be resting for 7+ hours I’m which time the supps can get to work.
I also do this for convenience and consistency.
If I was you then I’d advice to take the supplements pertaining to training at that time I.e EAA’s, creatine & Carb powder (if you use any).

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[oscar Young]

Hey guys, Density day out of the way..it was a tough but very productive session, mostly as I was on my own as opposed to being with Callum & or Jordan.
I think that vulnerability contributed to the performance today..
3rd rotation on RDL’s , I’m 7kg up, & I’m bloody obsessed with bringing up my posterior chain as much as possible..

•Barbell RDL 5-9 , 9-12

•Assisted chin 9-12 , 12-15…. 30 seconds + forced rep + iso

Lat stretch

•Seated leg press 1 x 20 reps , this is a widow maker set so it’s not continuous reps , so roughly pick a weigh that will fail around 15 reps and then mini breaks until you get to 20

Quad stretch

•standing Single leg curl 1 load , 1 back off . No rest pause work here or partials or forced

Ham stretch

•Adductor rest pause heavy 8-4-2

•Calf rest pause

•Calf stretch set

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[oscar Young]

@dean-herbert yes sir.. they are protein & fat only so I have them closer together in 2 Hour gaps… 🙂

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[oscar Young]

Rest day today before it’s density day tomorrow…
Recovery wise I have had a lie in till 11:00am this morning, simply out of routine & when it’s rest day I like to give my stomach a break and start eating later as opposed to meal 1 at 5:30am.
Second thing I’ll do later is go for a sauna session. I’ll switch between steam room and sauna 15 minutes a time till I hit an hour.
I find I have the best quality sleep after a steam and sauna session, so I try to go every Sunday , I also use it as time to catch up with my friends .
Then I suppose later it’ll be an early bed. For me. 🙂

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[oscar Young]

Evening guys…so delts and tris today on the Menu..I’ve grown to really like this session as it’s a bit of a feel good session.
The pump is immense and I’m focused on the nitty gritty .
•Atlantis 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]

Last year in the run up to the show, I was pinning Monday Wednesday and Friday as we got into peak week, I had my last pin on the Monday, I wasn’t onstage till the following Sunday.

After the comp I went straight into a cruise on the Tuesday post show, i then cruised for 8 weeks on 200mg test & my bloods were spot on after that.

post show goals shift, to optimising recovery and the focus then is to get the health markers back up in range.

With food increasing, stress dropped , recovery optimised there’s no need to blast ; we should use other tools & assistance goes back into the tool box until we get the all clear which we can only get after bloods. ????
____________________________

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[oscar Young]

Hello guys, so back day today with Calum and it turned out to be a great session. We Always set objectives before the session and that way there not only do you set goals to hit but you go about the session with a set focus and intention. I find this to be a very productive way of going about things and also operating on the same wave length without having to talk to each other.
Workout was
•T bar row 5-9,9-12+PR+F+ISO
•Atlantis pull down with prime handle 5-9,9-12+PR+F+ISO
•seated Atlantis row (upper back) 5-9,9-12+PR+F+ISO
•single arm Atlantis iso pulldown 1 set of 12-15
STRETCH
•rear delts RP 12-8-6
•bicep preacher curl RP 10-6–4
•standing bicep cable curl : RP 15-8-4

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[oscar Young]

think IMO it’s a combo of most of the stuff already mentioned in here..

•FREQUENCY

•VARIED REP RANGES 6-9,9-12,15,25-30

•PERFECT EXECUTION I.e ROM

•LOADED STRETCHES & STRETCH SETS

•VARIED VARIATIONS (seated,standing,donkey,toe press)

•FEED THEM

•PATIENCE

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[oscar Young]

The first time pinning any muscle I have always got a little PIP.

In general I would say out of all site I found delts to be the least painful the first time and the least painful in the long run.

____________________________

Instagram – Rizhussain94

I found delts to be the least painful…& I got a really bad phobia of needles… lol the irony ????

____________________________

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Weird

After my first delts injection I barely moved my hand cause the pip[/quote]
Personally I prefer delts as they are lean and it means you can easily drive the needle until the barrel touches the skin..that way you can ensure the pin is deep in the muscle. Really disperse the oil very slowly, giving it time to settle. That’s one reason for pips due to oil just sat under the skin.

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[oscar Young]

Hey guys rest day today, I had a lie in this morning so felt fresh waking up. But I did have a treatment involving massage and dry needling, so I’m back to square one, feeling battered as nervous system would av been battered from the needling.
Early night before we hit pull tomorrow:)

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[oscar Young]

That makes perfect sense – almost working your way up to the big lift by starting off with more straight forward variations and building the necessary technique/foundation to progress to the conventional dead.

For experienced athletes, can be argued it is used to blast through a sticking point by overloading the top half of the motion. Usually though this comes at a cost of ego.

Corinne’s taken deads out of my split for now until after my comp – I miss them haha.

Ooo smith squats in the mix, things are starting to get nasty! Lower back takes far longer to recover than most can imagine, especially when in the depths of prep.

Yes I feel these movements are complex & shouldn’t be rushed. Deadlifts are more than a lift , I feel they are a skill. So there shouldn’t be a rush to do them if not ready. I also feel rack pulls will teach one basic stuff like how to brace, even with little ROM it’ll still get the nervous system used to handling big loads therefore preparing your body & preparing you mentally for more complex variations like conventional dead’s & RDL’s.
If dead’s have been taken out of your program it’s either because they are hampering recovery or the risk is now higher than the reward. Sometimes during prep there’s no time to play hero. Lol

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