oscar Young
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Hello Fred ,
I think this is a good place to start …. In pull A I’d do a vertical lat row first then follow it with an upper back movement preferably tbar row, then horizontal pull , back to upper back and then the rest can stay as is …tb-jp.com/collections/clothing - The most anabolic clothing ever! |
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2 rotations could definitely work., the session looks decent . Start with as little as possible and then add things when you’ve tested fax
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Day 3 and my social battery has taken a hit , spent the day chilling and in my own company recharging. 😂
I have a dinner arranged later this evening with some family so preparing for that as I think it’ll run late into the night as the stories just don’t stop 😅. But hey that’s why I took a last minute visit
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Hello guys ,
Day 2 here and I’ve spent time with family number 2 .. it’s been a lovely day . Sooo much food , so much reminiscing , so much love 🥰
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Well both movement trains the same musculature hence me taking out the shoulder press. Or you can take away the smith incline and leave the shoulder press if you prefer . But my rationale is the lateral raise will hit the side/medial delt , the smith incline will challenge front delts and clavicles (upper chest) . Hope this makes sense.
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On first upper rotation I’d go
Lat raise
Incline smith
Flat chest press
So that way you aren’t doing to movements that are similar one after the other.The rest of the stuff is okay 👌🏿
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Hello team,
Long as day of travelling yesterday. I’ve come back home to Africa last minute to see the family & you know what , it was the best thing I have done .
When it comes to deload , refreshing , having a rest or whatever you want to call it , there’s nothing that beats hanging around the people who love you . It’s awesome ..
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Leggies this afternoon….good session & progress made across the board . Pendulum felt sooo heavy from the first rep ..but managed to squeeze 9 reps , 5kg up 🔝… happy man
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It comes down to preference. So long as your humerus (upper arm ) finishes as close to the midline as possible, that’s all that matters
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PULL
BIG BIG session this afternoon. I am so made up .. think I am slowly back to being myself.. big big tingsss . So happy. 😀
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Great explanation mate!
Would you ever toy with the idea of decreasing the leg volume and maintain the frequency?
Yes off course … that’s an option too . Away for 9 days so should be able to worlk this out properly. And if in doubt , I’ve always got Jordan in my corner to bounce off with stuff like this because I don’t think there’s anyone who understands training better than Jordan .
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Hello Filip ,
It’s important you progress your lifts regardless of split . When in a deficit, at some point your lifts will take a hit . But the goal is to control all other variables like recovery, hydration, sleep and stress management so that then you are able to scrap and progress your lifts even at the back end of. And if volume is tapered accordingly you should be able to progress your lifts all circumstances considered. Push tends to be the first one that suffers for most . But otherwise, with ample recovery you can bully other lifts to the end .
If you were doing full body in a surplus, I’d stick to the same split in a deficit.
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Push this afternoon… decent session , all lifts progressed and very very happy with how everything felt . Grateful for being able to move my body finally . We take it for granted so so much
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Oscar, what are you thoughts on the upper/lower split now that you have given it a good run?
What were the positive/negatives for you?
What factors forced you to revert back to a push, pull, leg split on vs upper/lower
Hello Michael,
This is a cracking question and one I wanted to cover in detail in the next few weeks as I’ve been run down and ill of late . So the sessions have been quite patchy .Upper/lower was simply amazing to me .. it was my first time running it and the results spoke for themselves. However my legs were responding at a speed that was starting to get concerning … in a good way . But it started looking like my lower was overtaking my upper, mostly from the rear shots .
So I thought maybe flirting with a push /pull / rest / legs / upper would be a shout . That way give my upper the frequency it needs as it’s the priority then bump volume a bit in the leg session.
I am yet to try this as I am away over Easter for 10 days . That should give me the rest I need and when i return, I’ll try the new split and feedback.
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Hello Beni,
The plan itself is decent. The volume bit and the intensifier bit , even tho not my preference, i would advice you to keep an open mind try things out first and if it’s too much I’d give feedback to coach and ask him to adjust .
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