[oscar Young]

Rest day today ..not much to report ..but a lot of work done and we are grateful for that

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[oscar Young]

As kam stated above , you are not Jay or Ronnie , neither am I , only a mere mortals, so that being said , we need to train to our needs and so long as we are progressing that’s what matters . Run your own race & If it ain’t broke don’t fix it .

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[oscar Young]

Push session was absolutely a go except the Smith incline which I am going to swap ..I’ve given it 5 shots and no progression..in fact there’s been regression today . So that’ll go

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[oscar Young]

How long are you usually in the gym for?

What days are you available to train?

When you mention leg niggles, are these niggles you can just recover with a rest from the gym? Or are these serious injuries? Or is this part of being “run down” as you say?

How much volume/which exercises cause you pain in the legs? You can do Upper Lower with low leg volume as you can fill half the leg session with some arms/delts etc.

Thank you for your reply

So, with FB sometimes 2-3 hours and that is okay by me and I’m available to train everyday.

I think I’ve injuried myself and I never went to check it out. It wasn’t a tear because it hasn’t debilitated me, but it’s something that became chronic since it’s always there (because I didn’t let it heal properly maybe). What happens is, on certain quad compound movements (squats and leg presses, some variations more than others) I feel a very strong sting on my left glute/hams at the end of the movement, when I’m about to lock my hips and extend almost fully my knees. It is scary like something is about to pop and it fucks up my set completely. I don’t leave injured and I have no pain whatsoever after, it’s just on that particular part of the movement and also with more load and close to failure (so with less load I tend to active more my quads and it’s like I don’t compensate with what is causing me issues). My guess is I’ve developed maybe a glute tendinitis from what a physiotherapist told me since I have very strong glutes and maybe they end up overpowering my quads, but I need image tests done to see fully. And maybe physio rehab. Up until this point I’m just being meticulous with my movements and exercises.[/quote]
You need to see a professional so that they can work out what’s wrong and get ton the root of it

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[oscar Young]

After a rest day yesterday, we went into UPPER today . This is a session that even though looks straight forward on paper, it’s a session that I’ve come to respect. So tough it leaves me flat

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[oscar Young]

I would have to agree with Rich on starting UPPER A with pressing and alternating starting UPPER B with pull work . As you’ve stated yourself you NEED to bring everything up so this approach will serve you the best . As it pertains to volume , that will depend on frequency, and since frequency is high it’ll be wise to start with the lowest dose to see if you can meet the recovery demands and squeeze the most out of it before any sort of escalation . This would be my proposed entry point .

Upper A
Incline machine presses x 2
Chest Db press x 1
Dip x 1
Laterals x 2
Tricep Iso x 2
Single arm pulldown x 2
T bar row x 2
Rear delts x 2

Lower A
Preacher Curl x 4
RDL x 1
Leg extension x 2
HACK x 1 -2
adductor x 1
calves

Upper B
Upper Back row x 2
Single arm pulldown x 2
Horizontal row x 1
Shoulder press x 2
Chest press x 1
JM press x 1
Tricep iso x 2
Laterals x 2

Lower B
Cable Curls x 4
Leg curl x 2
Leg ext x 2
Leg press x 2
Adductor x 1
Calves x 3

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[oscar Young]

Leg day was very good today all things considered . Progress taken across the board and everything felt decent ..DNFM really does the job . I only use it on leg day and the focus is immense

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[oscar Young]

There’s no best exercises , there’s movements that feel good to you . So for instance all these feel good to you , then the next thing would be nailing the execution and standardising that as you go whilst also ensuring, your progressing by load or reps or just standardisation where needed , intensity and effort to ride alongside decent diet , stress management and sleep are optimal, then as an 18 year old, you should grow .

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[oscar Young]

Helloo team ,
Push today ..a good session . Progress taken but nothing to scream off the top of the roof for .
Currently on cruise so assistance is getting off the system and we are also using this period to come down in weight and have a little tidy up . So we are scraping for lifts like anything 🙂

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[oscar Young]

Hey Carl ,

This looks decent . Whats your goals or what’s the lagging body parts you would like to bring up ?

I’m still pretty new to lifting so the goal is to just get bigger overall I think.[/quote]
Perfect 👌🏿 let’s get it

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[oscar Young]

Hey Carl ,
This looks decent . Whats your goals or what’s the lagging body parts you would like to bring up ?

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[oscar Young]

So Ham/Back I do one pulldown and Stiff leg avoiding all leg drive. So far recovery has been good. I think I go back and forth whether I want to start with a row or a high pull.

There’s no right or wrong , try both and see which sequence doesn’t affect the second lift performance wise and go with that ..

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[oscar Young]

First off , fix your sleep , nutrition or hydration. Whichever one is lagging . I think on lower days it’d be worth picking a different movement as your legs are then so tired and hip flexors too . So maybe rope crunches ? They allow you to be on the floor with not much demand for stability as the hanging leg raise

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[oscar Young]

This looks decent …so on upper A I’d have maybe 1 set of incline and a tricep compound , then fly .
On upper B I’d do the same ..1 set of shoulder press , 1 flat , 1 tricep compound . I’d then maybe put biceps at the start of lower .
On lower of quads are the emphasis, I’d do a leg extension followed by a quad bias leg press straight away ..then everything else after .

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[oscar Young]

A drastic change to your programming has the potential to knock you out of your cut.

Your deficit is calculated from your current activity levels. Reducing your overall expenditure will affect whether you are in a deficit or not.

In regards to your strength. This is normal in a cut. If you are not using them already, I would advise buying some micro plates.

Additionally, effectively managing expectations. You will not progress or even regress strength on a cut. This is to be expected. You need to manage your expectations so you do not self sabotage the cutting process. The same can be said with bulking when you are no longer seeing a level of detail in your physique.

Great point here 👆🏿

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