[oscar Young]

Peak week is here , T minus 5 days … we had push this afternoon… superb session everything considered. 2-3 RIR on everything but still max effort as usual.

We are flat but we should see the body come back to life the next few days ..

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[oscar Young]

Hello pascal ,
I think 3 sleeps is ample between push sessions . In push sessions, my preference is to do all my pressing before I do a chest fly , alternatively start with the chest fly if you struggle with connection and then bunch all your pressing together .

I’d do the same on pull , get all the lat work and rows out of the way then do a bicep curl . Just my preference.

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[oscar Young]

Leg press with your feet up is not biasing quads but more glutes and hams . So i would stick with a low foot placement on the plate and look to go as deep as possible. (Hamstrings pressing against the calf) .

I would adjust the Bulgarian set up so its front foot and back foot elevated on a wedge focusing on getting as much knee flexion and that would also torch your quads massively.

Then I’d do the same on the hack as the leg press ,foot low as possible & take as much ROMS as possible focusing on knee flexion .

This would be enough to rotate If that’s all you got assuming you are also hitting some leg extensions .

Then you can just vary rep ranges for the compounds across the different rotations .

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[oscar Young]

T minus 6 days … resting today .. feel very flat but we hit a new low this morning so that makes sense and this is where I am supposed to be and feel 6 days out .. final stretch now 🙂

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[oscar Young]

T minus ➖ 7 days and it was rest day for me . Not much to report other than a bit of work in the a.m afternoon spent on laptop completing some online courses that I am running behind on and steps.

Last night sleep was absolutely pants so goal was to be in bed for 9:00pm and I hit it . 🙂

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[oscar Young]

Hello Niki ,
This set up is solid my man. Get cracking and let us know how you get on . Excited to see how you progress here

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[oscar Young]

I like this too mate. See how you go with the bicep volume, you will likely be able to handle more, but if you progress well on a single set, save to volume

should i swap any of the tricep exercises to bias the long head more or should i keep the selection i have[/quote]
On Upper A you do a single arm tricep pushdown as an isolation

On upper B you can do a similar move but an overhead variation maybe .. then that ties in nicely

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[oscar Young]

8 days …. Pull session in the bag , rock bottom volume and doing the best I can where I am .

Nathan styles down with us today as he had pull as well . Really boosted morale having him with me & off course after the session he put me through rigorous posing rounds which he knows I don’t enjoy but that’s why he came 🙄😂.

Really grateful to have friends like him in my corner .

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[oscar Young]

Hey Danni ,
If your goal is to crush the gym I would run this sequence like this .. this is just my preference mostly as I train gen pop . It your set up is working for you then cool . Otherwise maybe you can try this :

FULL BODY 1
Lat pulldown
CS upper back row
Pec dec
Chest press
JM Press
SL leg press
45 hip extension
Toe press

FULL BODY 2
High incline or frontal Shoulder press
Dip compound variation
Pec dec
SA lat row
Upper back row
Glute drive
Leg extensions
Calf raise

UPPER BODY 3
Converging machine chest press
CS row (low to high)
Pec dec
Laterals
Tri extension
Seated leg curl
Hack squat
Adductor
Calf

I’ve am just used the same movements and changed sequence as I don’t know what you have at your disposal so made the best of it . Please let us know how yon get on or if you need any more help

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[oscar Young]

Set up here looks solid for the machines you have , you seem to be progressing so I’d just crack on and focus on progressing effort , execution and performance. The rest is just a matter of time

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[oscar Young]

Single digits now … 9 days .. we had push this afternoon. Not a bad session at all everything considered.
A few posing rounds after the session.. flat as a pancake but that does not bother me so long as we land this rig perfectly on the day 🙂

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[oscar Young]

10 days this morning…. 8 hours in bed & we seen a big drop in scale weight .

Rest day today so work and steps … and basically just fidget all day . Fidgeting is underrated tool for fat loss . One I learnt from Corinne who used to get skinless for all her comps .. it became her signature.. when I visited Jordan i observed her and she basically did not stop moving all day .

Double dog walks , cooking , cleaning , the lot .. she was on the move 24/7 … and that requires energy mostly when in a deficit the body wants to reserve energy and keep you sedentary, fight against that .. it all adds up .

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[oscar Young]

Very very individual here as Rich says … personally I have my own rituals that I follow and to keep things sometimes standardised between warm up sets I listen to one track which always lasts 2-2:45 minutes between.. but that’s just how I do it

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[oscar Young]

Personally I would ensure you are working across a wide variety of rep ranges always so that way you can be sure to challenge different motor units … if you have different rotations this is perfect to do this as well ..

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[oscar Young]

11 days and we are back on the saddle with a cracking leg session.. well as cracking as can be at this point 😂 .

So happy as I felt rough this weekend I was asking questions.. but that’s in the past now . Early bed for me and a later start so I can get ample sleep and just make sure we can navigate this week as there is still the last bit of digging to do and land the physique safely into peak week next week .

Rest day tomorrow so that’s ample 😊

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