[oscar Young]

Cracking lower session today . Posted some video clips on IG .we happy and are getting into a nice groove now . All we have is work

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[oscar Young]

Apart from what the guys have mentioned, also consider set up of attachments and also ensure the upper arm is set and not moving back and forward allowing the extension on the elbow

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[oscar Young]

Today was a good day . We trained upper .

The most recurring question since I started this split has been whether the tricep isolation work I do at the start have a negative impact on my pressing after ? And the answer has been no so far . My dip variations have progressed, and my incline delt pressing variations have also progressed session on session.

The only thing that I adjusted is my grip . I have always used a suicide grip (thumbless grip) in the past and now use a closed grip (thumb around the bar) . This grip has meant my arm path is felling even more natural and as a result, I have not only been stronger but feel way safer also .

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[oscar Young]

Hello Harrison ,
This set up looks decent to me . So as long as you can recover and progress things I’d say crack on and let us know how you get on

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[oscar Young]

Hello team , rest day here and legs are screaming 😱.. I can’t imagine what tomorrow will bring as they are always sore on the second day . Not much to report other than a full days work and now an early bed on the cards . Upper awaits tomorrow

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[oscar Young]

Excellent leg session this afternoon..I felt very strong . Already on 7 plates of 25kg a side on pivot press & a bit foen10’reps , and a 6 plate a side hack for 12 reps .. not that bad considering it’s only week 4 .. we will take that for now . A productive day in the bag

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[oscar Young]

Hey gavin ,

1. You can have A,B,C rotations if you want or you can have A,B. The more options the longer the progressive runway . 2 rotations means you are repeating movements often and getting good at them .

2. 2 sets is a good starting point with the given frequency. If you can recover well at that volume then you can bump things up in due course .

3. If you eat your food , manage you sleep and stress adequately you should be able to progress as you start your diet . It could come in different forms , sometimes 0.5kg and a rep , sometimes just load and sometimes just rep progressions .

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[oscar Young]

I’d look at a split like full body which allows me to run rock bottom volume per session (so maybe one working set) but train body parts more frequently.

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[oscar Young]

UPPER

It is the start of week 4 of training and we were on upper . We are in the honeymoon phase making nice progressions from one session to the next.
That being said, it is important that I remain patient and not become overexcited or rush this process.
I need to ensure that I am owning the load progressions by keeping the execution standardized across the board as I get stronger . The result will be a longer progressive runway which is always the goal .

SESSION

Banded Pushdown x 2

Prime Dip x 2

Smith High incline press x 2

Cuffed lying Lateral raises x 4

Prime Pec dec x 1

Prime machine Unilateral cable lat pulldown x 2

Barbell bent over row x 1

Atlantis seated row x 2

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[oscar Young]

I would run
upper A
Incline chest press
Tricep compound
Fly variation
Lat pulldown
T bar
Rear delts
Tricep iso

LOWER A
biceps x 2-3
Hack
RDL
leg ext
Leg curl
Adductor
Calves stuff
Abs

Then follow a similar pattern on upper B and lower B

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[oscar Young]

Hello good people , I’ve had a quiet weekend. Was absolutely battered coming to the end of last week not in a bad way but I needed to maximise rest and recovery as the frequency I am training things with is super high .
Happy with everything at this moment and ready to get after it this week .

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[oscar Young]

Hi Oscar,

Does a NTD diet differ much from the one posted above?

Not too much …. just less kcals I’ll outline below .

MEAL 1

150g sourdough

2 eggs

50g avo

MEAL 2

225g cod

75g jasmine rice

10g coconut oil

Veg

MEAL 3

75g baby rice

50g ISO WHEY

20g dark chocolate

MEAL 4

220 salmon

75g rice

MEAL 5

200g lean beef mince

400g white potatoes

Veg

MEAL 6

100g oats

50g whey

20g almond butter

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[oscar Young]

Upper session was brilliant this afternoon.. I feel like things are moving fowards steady and I am taking progressions across the board even at higher frequencies.
I cannot complain . Feet on the floor , stay consistent and work is all we have 🙂

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[oscar Young]

Ideally you will have different movements

What about seated barbell? Do no you have a Swiss bar or football bar?

Well I can force myself to do barbell and dumbell but I have a feeling I can’t load it properly[/quote]

Seated barbell set up in a squat rack maybe ? Seated dumbell ? [/quote]

Well I guess I can try that but I also have the same problem with tricep work, I need 4 different tricep compounds/presses and 4 different tricep isolations but I just can’t think of any.[/quote]

Close grip barbell press or close grip smith press, JM press, free dip, machine dip.

There you go, that’s tricep compounds sorted.[/quote]

How about 4 isolation movements?[/quote]
Tricep band extensions, dual rope cable extensions , EZ bar lying tricep extensions, rope over head extensions, unilateral cable extensions

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[oscar Young]

Ideally you will have different movements

What about seated barbell? Do no you have a Swiss bar or football bar?

Well I can force myself to do barbell and dumbell but I have a feeling I can’t load it properly[/quote]
Seated barbell set up in a squat rack maybe ? Seated dumbell ?

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