[oscar Young]

There’s no difference at all as the distance of the pegs to the plate are similar . So as Clare and Rich mention above , it’s just for more plates ..

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[oscar Young]

LEGS/BICEPS/REAR DELTS/ CALVES

Back to the engine room this afternoon to face the @atlantisstrength pendulum PRO . 5.5 plates for 16 reps . 2 reps up from last week . Bully this to 20 reps then progress the load that might drop me back to 15 reps again.

Rinse and repeat till 6 plates for 20 reps is in the bag . Then set the next goal .

SESSION
Prime bicep curl
Atlantis Pendulum
Prime Seated ham curl
Prime Leg extension
Prime Adductor
Prime Seated calf raise
Prime rear delt pull down

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[oscar Young]

Hello team ,
I’ve had a top weekend. Decent leg session on Friday . Session still tipped on its head sequence wise.knee felt food so we shall keep things as they are .

Saturday upper session was productive. Nothing to scream if the roof about to be fair …shoulder has not been happy so we haven’t been trying to play hero . I’ll have it looked at on Thursday so by Saturday it should be all good.

Today I went to the opening of Jordan’s gym , Corinne & James hollingshead ‘the shed’ . It was great meeting everyone and catching up with the team. It was a very good day & a cracking gym . I’ll be back to train at some point.

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[oscar Young]

Hello team another double update….pull and legs was a complete go ..really clicked & completely sent it ..progressed every lift ..

Was soooo knuckered today , glad it was rest day …we took with both hands.Legs tomorrow

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[oscar Young]

Hello team,
Update from yesterday and today as the app was down .

Yesterday session was very productive.. managed to get 5.5 plates for 15 reps on the pendulum.. very very happy as that was a milestone. The aim is to now bully it to 20 reps .. then the hunt for 6plates begins .. for now we stay in the moment .

Today we did push and we progressed every move again . Felt a bit fluey before so was happy with performance and all . Going to overdose on glutathione/ sambucol/ Curecumin and vitamin dk2 .. that and an early bed should do the trick.

We got pull/legs tomorrow so want to be fresh for that one as it’s soooo demanding:)

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[oscar Young]

Sup Oscar, did you have tested dhb?

Yes I’ve now run it for 2 weeks …

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[oscar Young]

Helloo guys ,
Great upper session yesterday.. so good .. weights moving well .. check in pics looked decent to be fair sent them over to Jordan so see what he says .

Chilled day today , a bit of admin and ardous jobs but kit much to report in general ..

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[oscar Young]

Xaver ,

I’d start by creeping volume up just a touch ..maybe on one movement only across the session then seeing how you fair recovery wise .
Because too much volume and you won’t recover , a little bit too little and you won’t illicit enough stimulus to grow .
So you need to find a sweet spot

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[oscar Young]

LEGS/BUCEPS/ABS/CALVES

At the back end of last year, my knees were somewhat not very happy by the time I got to this session at the end of the week. (It’s the last of 3 leg sessions) . The stronger I got , the worse my knees felt after the hack squat affecting the rest of the session negatively.

Before anything else we decided to flip the session on its back, changing the order of the movements leaving the hack squat till the end & things felt much much better. Kuba wrote a good post on IG worth reading on this yesterday .

SESSION
Prime bicep curl x 3
Prime adductor x 2
Lying hamstring x 2
Leg extension x 2
Seated hip press x 1 x 12
Hack squat x 1 x 12
Calf stuff
Abs stuff

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[oscar Young]

Rest day today absolutely feeling it after training 3 days on the trot … but I am in bed well early , so should be fresh for tomorrows leg session ..

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[oscar Young]

Toughest session of the week today ..pull/hamstrings ..

RDL 5pps is up and moving well with better form and conviction . Will post snippets tomorrow on IG , but generally it was a very good session .

Once tone set by RDL’s momentum was built ..

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[oscar Young]

Hello Harry ,

Just dropped in to check in on you & it’ll be exciting watching your journey to the stage ti compete .

If you got any questions, don’t hesitate to ask .. 🙂

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[oscar Young]

PUSH

This afternoon session was a go ..back on full volume. Swapped the incline pin loaded Atlantis press for Flat plate loaded @atlantisstrength chest press (feels more like a decline press tbh) is in to allow for pressing adjustments on my upper session later in the week .

SESSION
High incline smith press x 2
Flat Atlantis chest press x 2
Prime seated dip x 2
Prime pec dec x 3
Prime lateral raise x 3
Cable tricep cross over extension x 3
Incline Lying cuff laterals x 2
Biceps x 1 RP

Good session:)

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[oscar Young]

I agree with rich here . He makes excellent points in that effort , consistency, standardisation in execution alongside a sensible nutritional plan would go a long way.

The you tube video will have a structure that you can just follow mimicking the movements with what you have available in your own gym .

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[oscar Young]

LEGS
Decent session this afternoon…I overshot the load by mistake and took 5.5 plates instead of 5 plates and a 5kg …and end up getting 12 reps. I was aiming for 15 then that way I can bully it up slowly to 20 reps.
So that’s the start point and I just have to work hard to bully it till 15 next time.
Other that that other lifts are moving well. Happy with everything else

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