[oscar Young]

Upper session done this afternoon .. it was much much better than last week .. all movements progressed..4 plates on the dip for 4 reps was a highlight… very very happy . More happy with the state of my shoulders as they were in a state before Christmas but now they feel fresh .
Hopefully it stays that way .. 🙂

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[oscar Young]

Back on legs again today . A bit tentative as I had not done this session for a while and the last time I did it , my knee actually stopped me because if pain .

So today I approached it with caution, scales load back a bit and worked . Same with leg press. Il keep an eye and if it persists we will make an adjustment . Otherwise keep pushing .

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[oscar Young]

Rest day today …went to apex neuro for some treatment…first 2 hours of 4 .. was different style but I am here for it .. hopefully sort this Back & knees once a day for all

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[oscar Young]

Hello team ,
Happy new year .. apologies for my lack of updates whilst away . We are back now & today we trained legs/pull .

After 2 weeks of no training . I prefer to run the first rotation at 50% volume. Also using this week as a chance to reset most of the movements across the week.

As much as the ‘quantity’ of the work done across the week is important, we also prioritise the ‘quality’ of the work done too. There’s only so much volume that one can recover from across the week. So when quantity cannot be added , we have to turn to quality .

More volume with poor quality will just accumulate fatigue without additional stimulus . So before I get back to baseline volume next week , first make sure the quality is up to par.

Happy with the RDL , and the pivot press too. That’s as deep as I have ever gone using this pivot press . Now to get back to previous load and surpass that with this form .

SESSION
RDL
Prime fitness prototype pulldown
Prime extreme row
Prime seated row
Prime rear delt row
Atlantis pivot press

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[oscar Young]

Hello Benjamin,
Just got your video but I won’t give my feedback as Adam is very well versed if not the best person here to give you feedback on this lift . He has covered everything here and more in his well detailed feedback.

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[oscar Young]

Thanks, I think the bro split is nothing for me, because I am too weak to really get some benefit of this low frequency.

Increasing the frequency just like Clare suggested at the beginning of the thread is now on the menu.

So everything is hit 2 times a week now.

Any Ideas to “optimize” this split are welcome. I thought about using rest pause maybe on chest stuff (only the last chest set on a given day) to boost the progress a bit. The rest will progress at least a few months I think.

Just keep things simple matey …run straight sets and work to get strong on them with standardised form .

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[oscar Young]

May I know your handle name

Young_4040

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[oscar Young]

Hello team , literally a full day of travel yesterday…from 5:00am-midnight..crazy .. been absolutely knackered today so spent the day in and out of naps on the beach 🏖️..

Been absolutely baking 32 degrees but absolutely gorgeous . Chill time

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[oscar Young]

Hello team ,
Slight progress today ….Still coughing , still feeling lethargic but we are better so we take that .
Tomorrow I’ll be off on holiday. I leave the house at 2:30am this morning and it’ll be a full day of travel to Zanzibar . Don’t get there till 9:00pm .. wheeew 😮‍💨

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[oscar Young]

Hello team ,
Your boy hasn’t been feeling good and been under the weather massively.. trained on Saturday and after everything was right then boom 💥 I hit a snag and things have deteriorated daily ..todays the first day I have felt slightly better , I hope I am on the mend ❤️‍🩹

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[oscar Young]

LEGS
Kness playing up this afternoon so I swapped the exercise order around & managed to get some decent work done as by the time I got to the big movements I was warm enough to get some decent work done.

A productive day in the office

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[oscar Young]

Hey Benjamin can you please send this to my DM on instagram please 🙏🏾

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[oscar Young]

Rest day today guys …not much to report…just work and some chores ..got a later start tomorrow so hopefully that extra hour or so will go a long way ..

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[oscar Young]

Good Lord what a session. It was undoubtedly fuelled by last night’s off plan pizza – 210kg RDL for 5 decent reps!

https://www.instagram.com/reel/C0mPjbXtezV/?igshid=MzRlODBiNWFlZA==

The rest of the day was very straightforward; Friday check ins and steps so I don’t have to do any this evening since I’m absolutely trashed from RDLs. Thankfully it’s an easy-ish arms and delts session to end the week tomorrow.

Hello Ross ,

Just seen your set . Solid work but if you lost that connection with your hamstrings it’s because the load was slightly on the heavier side not allowing you to shift your hips back and take eccentrics .

You said it was your heaviest load so makes sense . Stay at that load for a bit , clean up and get to own that load .. once you pull it a few times it’ll be yours and you’ll feel your hamstrings again .

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[oscar Young]

PULL/ LEGS
Cracking session this afternoon. A bit slow to start but once the RDL was out of the way it was a go . I am back to 5pps with way tidier form . And by that i mean with more of a hip shift and minimal knee flexion or soft knees .

This is the toughest session of the week . Takes so much out of me , and shows how hard it is to build a solid posterior chain .

Rest day tomorrow & it is very welcome 🤗

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