[oscar Young]

Very lazy one , nothing to report as didn’t get out of the house .. between watching telly and doing some laptop work . Looking forward to getting back into training tomorrow..

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[oscar Young]

I’d always aim to start on the higher end of the rep range to give me a runway and leeway if I loose a rep here and there . So if the higher end was 8 reps and I hit then I’d go up 1.5kg in load , I might then hit 7 reps in at which point the next rotation ℹ would not take a load increase bit look to bully that 1 rep to take me back up to 8 reps , and then it’d be another 1.5kg load increase and so forth

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[oscar Young]

Hello team
A very good day tying some loose ends .. a bit of laptop work & then catching up with friends this afternoon and watched some telly this evening.. not impressed with the film , it was crap .. it’s called ‘carry on’ shot film 😫

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[oscar Young]

Had a couple of days of not logging back into the site because I was studying from an exam I have tomorrow, now putting everything back in, had an upper-lower run and it was good, today took an extra rest day today since tomorrow I have an exam and I want to be extra rested for it (as well as upper performance not being so great these past few).
7/1/25 – upper 2 – bodyweight: 77.9kg
– Sa lat row 55×10+1L x11+1R, 42.5×13+1L x15+1R–first set +2.5kg +1rep both, second set +2.5kg -3L matchR.
– Db incline press 46×6, 40×9–first set matched performance but the bench is quite literally the worst and the most wobbly bench I’ve ever used, second set +2kg lost 1 rep.
– Db 60° press 42×5, 32.5×10–lost 1 rep first set (same wobbly bench), second matched (+0.5kg)-
– Dips 40×7, 20×11–first set matched, second set +2.
– Machine lateral raise 60×11, x9, 50×9, x8
– Lat pulldown 90×11+partials, 70×13+1–first set +5kg +1 rep, second set +5kg lost 2.
– Upper back row 100×10, 85×9, 65×15–first set +2.5 matched, second set +2 reps, third set +1rep (last set had partials).
– Rear delt row 55×13, x10
– Arm work 3x each biceps and triceps

8/1/25 – lower 2 – bodyweight: 78.8kg
– Toe press 120×8, 100×10, 93×15
– Adductor 75×9, x9–did this at 1-0RIR simply due to the adductor hurting last session.
– Lying leg curl 62×9, 50×11/12–first set +1rep, second set +1/2 reps, considering the soreish ham from last session im very happy.
– Smith squat 150×8, 125×12+1–both sets +2.5kg +2 reps.
– Leg press 215×12+1, 190×8+2–first set +5kg and +2 reps (last time though it wasn’t a very good performance), second set had low stance +5kg and lost only 1 reps.
– Sissy squat 2xBodyweight, both with loaded eccentrics at the end.
– Hyperextension 80×7, 60×9–both sets +1 rep.
– Abs 3x
– Bicep 2x(extra volume due to the two rest days I just took)

Hello matteo,
That was a good shout taking extra rest day to prepare for your exams . Wishing you all the best tomorrow my man .

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[oscar Young]

Thank you I see nothing wrong with the set .. it’s a touch rushed but nothing alarming .. if you are after challenging your erectors you won’t be aiming for slow eccentrics as such anyway. Set your hips pull get back down and repeat 🔁

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[oscar Young]

Hello Benson ,
This looks good mate.. both exercise selections and volume . Try run this and get back to us and let us know how you get on .

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[oscar Young]

Struggling with this link , can you send it to my DM please .. young_4040

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[oscar Young]

We had a cracking day today in work . Good to be back in a groove with clients and all . I had Jordan shallow be kind enough to jump into our weekly education session and it was so cool. Everyday is a learning day .

In then trained push after and it was a decent session as well . Good day all things considered x

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[oscar Young]

Quality Lower session, took 220kg on deads for 4, the 5th defo could have been there but the lock out would have been rough but I feel it could have been done. First time have taken 220 x 4!

Personally if it was 50/50 sometimes it’s the wise choice to leave it and fight for it another day as now you will be confident it’ll be there next time .
If you took it today it might have taken so much from you and affected the rest of the session negatively. So sometimes it’s about leaving the dance floor at the right time ..

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[oscar Young]

Evening team ,

How are we? I’ve had a good day . Chocka block again . I had toothache start manifesting yesterday afternoon and developed rapidly across the evening so that by nightfall I had to take some painkillers.

Emergency appointment with dentist as I don’t mess with toothache and I have me a 5 day course of anti biotics that I start tomorrow so hopefully will reduce swelling, inflammation and pain 🤞🏿

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[oscar Young]

Hello Niilo,

This looks decent .. in the upper session I’d run something like

Incline smith x 2
Tricep compound x 1
Flat press variation x 1
Wide machine row x 2
Pulldown x 1
Laterals x 2
Tricep isolation x 2
Bicep iso x 2

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[oscar Young]

Hello team ,
A cracking day in work .was on the phone for most of the day trying to sort bank card that was compromised..other than that I managed to train legs . Also bloods back but I’ll get them looked at tomorrow …

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[oscar Young]

Hello Nick ..I think the chest or push movements will struggle over time ..pull should be good .
If I was in your position I’d run
Monday : push
Tuesday : pull
Wednesday : legs (higher volume)
Thursday: rest
Friday : upper

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[oscar Young]

Good evening people ,
A very productive day on work .. no training as I was running a second blood panel this afternoon. I wasn’t very pleased with certain markers of the first panel I run mid December so decided to run one after holiday , resting , double dosing health supps , lying in the sun and sleeping .. we shall see if it worked .
I’ll keep you posted 🤞🏿

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[oscar Young]

I’m going to go ahead and try this after watching the education section videos again:

Chest supported row: 5-9 heavy
Lat pulldown: 10-15 medium, 15-20 lowered
Incline press: 5-9 heavy
Decline cable fly: 10-15 medium, 15-20 lowered
Lateral raises: 10-15 medium, 15-20 lowered
Dips: 5-9 heavy
Tricep pushdown: 10-15 medium, 15-20 lowered
Cable curl: 10-15 medium, 15-20 lowered
Rope hammer curl: 10-15 medium, 15-20 lowered
Kelso shrugs: 10-15 medium

If I’m not progressing lifts anymore then I’ll adjust volume. I have a feeling the dips will be too much after the incline press, but I’ll see.

I think you’ll be okay with the dips as you’ll have only done one press .. but if not you can just vary rep range on DIPS to medium and on the other rotation run dips at a heavy rep range and incline press at a medium rep range

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