[oscar Young]

Hey guys ,

I had a later start this morning which meant longer in bed . I was so excited at that prospect as I knew I’d drop a lot of this fatigue I was carrying but I had a very disrupted sleep & in can’t woke up feeling worse . Low energy, Flu symptoms and all . I’ve had to pass on this afternoons leg session.

I am on week 9 of this block so it might be well that I need a few days away from the gym to drop fatigue and freshen up before the next block .

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[oscar Young]

<pre data-placeholder="Traducción" data-ved="2ahUKEwjq06m45qqMAxWigP0HHT2uC8oQ3ewLegQIBxAY" aria-label="Texto traducido: Thank you all so much for your answers, they're very helpful.

I’m wondering how to organize the leg workout for the same purpose, Oscar.

I’ll try training on alternate days.

Best regards.”>Thank you all so much for your answers, they’re very helpful.

I’m wondering how to organize the leg workout for the same purpose, Oscar.

I’ll try training on alternate days.

Best regards.

My preference is

Seated ham curl

Leg extension

Squat variation OR leg press variation

Leg press variation OR Squat variation

Adductors

Calves

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[oscar Young]

Helloo team

So hit some back yesterday that’s left me feeling very smashed today . Glad it was a rest day . Tomorrow we go in ready for a leg session.

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[oscar Young]

Hey Damian ,

That’s incredible that you trained at such high volume and managed . Fair play to you . Glad you are better and all .

Your new proposed split looks decent, how much volume are you looking to do ?

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[oscar Young]

Personally I prefer continuous reps on leg work because that means there’s constant tension on your muscles .
But it’s not the end of the world if I take an extra breath to force one or two reps at the end of the set every now and then.
5-6 seconds for me is too long , that’s almost the break taken between cluster sets & you are doing a straight set .
So I’d drop the weight and standardise the set first before overloading it . Otherwise you’ll keep taking longer breaks between reps as the weight gets heavier.

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[oscar Young]

As you are just not recovering from your current volume, it might be an idea to lower your volume and start again ?

Maybe keep compounds 1 set and isolations at 2 sets . When programming upper i prefer 6 movements tops to start .

Press variation
Dip variation
Fly variation
Lat pull
Upper back row
Tri isolation
Delt isolation

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[oscar Young]

Do you mean pendulum squats? If so could your set up be causing the issues ? Having feet to low that heels are coming off sometimes can cause shin splints . If you’ve tried different stuff and it’s still painful then yes I’d move on . But it’d be interesting to find out why you having them in the first place .

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[oscar Young]

If it’s on a machine I would first set the seat in such a way that’ll allow me to press as deep as possible whilst also allowing me to take advantage of the floor by driving my feet onto it creating counterforce which makes the movement more stable .

I’d have a Slight hip shift on the seat here to bias clavicles and anterior deltoid . You want your upper arm to finish almost under your chin .

Next time you do the set , send me a video of it on my DM . Young_4040

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[oscar Young]

Hello fam ,

So back in work this morning & back to business as usual . This afternoon I trained push as I am thinking of potentially going back to :

Push
Pull
Legs
Rest
Uppper

But that’s something I’m still thinking about and plan to start that after planned rest that starts in the weekend

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[oscar Young]

Hey Florian ,
If for some reason your couldn’t train , I’d always move that session to Sunday . You can use that day as a buffer for sessions missed as Monday is rest day , it gives you enough time to recover .

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[oscar Young]

I would prefer to run it the way Rich has suggested above purely for the same reasons as you don’t want push sessions disrupted by unrecovered triceps

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[oscar Young]

Hello team

So 2 days of the pre script intensive seminar done . My head is fried . Sometimes you forget how demanding it is to sit in class for full days .. 😂 but cannot complain . It’s been a good weekend. Met loads of new faces, made loads of connections & learnt a few me things. .

A weekend well spent .

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[oscar Young]

Helooo team ,
So a half days work this morning then traveled to Amsterdam for the weekend where I’ll be attending an intensive pre script education seminar run by Jordan shallow . Really looking forward to it .

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[oscar Young]

Yes if you can I would vary the movements from one day to the next

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[oscar Young]

It’s okay having variation A/B because from a skill acquisition point you are repeating the movements frequently which keeps you sharp and keeps you improving execution. Sometimes when you have 4 variations, there’s a long gap between say A and D …so becomes harder to improve skill .

Here with 2 , you will get better at performing those movements and you’ll still stretch the progressive runway .

On B you’ve said you are doing heavy lower and light upper , but you’ve gone and typed upper first ,

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