[oscar Young]

Hello Sam ,
I think just the way you wrote this gives everything away in that you prefer that one rotation. That’s absolutely fine .
Rinse it for all it’s got and just swap movements as in when they stall .
I actually like the pressure one rotation brings as you have to face the same lifts frequently, so IMO from a skill acquisition perspective you get better at the movements and you also get stronger

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[oscar Young]

PUSH
Very good session this afternoon. Solid solid on all fronts .
All movements progressed in one way or the other , I also felt good enough to push volume up a touch on the isolation movements which was felt very good .
Pump was insane & I am currently writing this struggling to keep my eyes open . Lol
One more meal then it’s bedtime for this tired pup 😃

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[oscar Young]

LEGS/BICEPS/REAR DELTS/CALVES

Back into then engine room, back to work . The pendulum battles continue and we hit 19 reps today . Very happy with that given the circumstances .

I shall be progressing the load next week as I am at the higher end of the rep range now. My start point is to hit nothing less than 15 reps then bully it as close to 20 as possible before then increasing load . Wherever volume is involved you have to stay within a productive bandwidth, meaning too low volume and you won’t illicit enough stimuli to grow , a bit too much and you won’t be able to meet the recovery demands.

So the goal next week is 5.5 plates for 15 reps . I am confident I can achieve that . 🙂

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[oscar Young]

Hello team ,

So it’s been a long weekend . We had a team activity yesterday where we went for indoor paintballing . That lasted for some 3 hours after which we went for a staff meal out later that night.

Today I’ve been in the gym working and shooting a video for a client testimonial . The rest of the day has been loads of admin with a big week ahead in front of us .

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[oscar Young]

All the responses above echo one sentiment which I agree with , if it ain’t broke , don’t fix it.
If what you are doing is working , rinse it till it’s not giving you returns before you look to make adjustments. 🙂

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[oscar Young]

I would try maximise recovery as possible and if not , adjust volume to match the phase you are in now to start before introducing anything else .

Try tackle the problem first as opposed to masking it .

Thanks for the reply O. Recovery as such is insanely variable. My son, 4.5 is like a spaniel. He needs worked hard all day to be satisfied. Keeps me going. The girl likes to stay up all night 🤣. Work I can manipulate but family life fucks the concept of planning and managing recovery…I wouldn’t change it though and it’s not forever so that takes the best of me, rightly[/quote]
Rab my man , Sas makes a very important point above in regards to considering stuff like super sets and tri sets above . They won’t be neurally demanding as such and therefore somewhat manageable when it comes to recovery .

As you mentioned this is just a phase so your training can just be fluid to reflect this phase . Healthy energetic kids are just a blessing and as you rightly say you won’t change it for nothing , I strongly concur ..

Just manage what is in your control now to the best of your ability and let us know how you get on.

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[oscar Young]

REST DAY

Hello team , not much to report , just work & some arduous tasks across the day . 🙂

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[oscar Young]

I’m absolutely horrendous at this, I swear to get back to posting more frequently 😅.

It was actually @youngoscar being the gent he is and coming in to check up that prompted me to post this.

So since my last update I’ve held at around 100kg with the first time dropping below that in a few weeks being last week so food was increased on Friday for the first time in a while. Training day cals up to 4335 and rest day 3990.

My appetite is rampant however, I’ve taken to eating potatoes with 3 out of 6 meals on a training day in a bid to try and curb the hunger, there’s been no issues with digestion so far but also appetite isn’t going anywhere 😅 at least I’ll be able to diet smoothly cause I’ll already be used to being bloody hungry all the time.

Pressing strength is at an all time high and for the first time in my life I’m fighting to pull my pulling numbers up! What a change around.

We’re currently running 3 upper body sessions although 1 is more of a posterior style session, 1 lower body with minimal volume and 1 arms and delts session; the emphasis is so clearly on bringing the upper body up before competing again in MP in 2025. 2024 will be the year of a photoshoot and getting massive haha!

I took this photo after cardio tonight.

I’ll be back with more frequent updates and thanks again to Oscar for popping in.

Lovely to hear things are going well my guy . Buzzing for you & looking forward to see what you present in your next outing.

Keep posting here as then what you have is all the different guys supporting you and encouraging you .. 😊[/quote]

Thanks again, as always, Oscar 🙏🏻

Pulled a 200kg RDL for 6 on Friday so I’m sure there’ll be some improvements from the back on my next outing.

Here’s the link so you can have a look

https://www.instagram.com/reel/C0UNqPJtWpb/?igshid=MzRlODBiNWFlZA==%5B/quote%5D

Immense set mate ..just watched it on IG .. Just remember that lift is predominantly glute/hamstring with a bit of lower back love .

So if you want a straight erector movement I’d switch to the SLDL .

Otherwise if hammies are your goal then stick to RDL 😊[/quote]

Thank you so much for taking the time. I was very happy with it, we go again tomorrow.

We just swapped from SLDL 3 weeks ago, not the same emphasis on the erectors I know but I do love having a hip hinge in 🙏🏻[/quote]
Lovely my man …if it’s hamstring focused then put a bit more emphasis on shifting your hips as far back as possible .
I posted a video of my RDL’s from yesterday on my page on IG . Have a look and see what I mean as like yourself , I am also targeting hamstrings.

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[oscar Young]

Typical! Sleep quality affects training a lot doesn’t it. But it sounds like you’re continuing to improve regardless buddy

Nice too see the updates

Thanks mate. It’s not great, but it is moving forward.

Biggest problem is the tiredness. Especially for big movements or sets on legs. It’s hard when not a competitor anymore to get to those real reps and sets at the best of times….and fucking impossible right now. I need a strategy as my legs do grow well when hit…need to find it

Very tempted to once per week for a spell use an oral or something on leg day if it might help?[/quote]
I would try maximise recovery as possible and if not , adjust volume to match the phase you are in now to start before introducing anything else .

Try tackle the problem first as opposed to masking it .

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[oscar Young]

PULL/LEGS

Session was an absolute go this afternoon. Today is one of them days where the stars did align .

All lifts progressed with standardised form . Not much else to report.

Session was as follows:

RDL
Prime prototype pulldown
Prime extreme row
Prime pin loaded seated row
Prime pin loaded pulldown
Atlantis pivot
Bicep stuff

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[oscar Young]

Hey buddy! If this has started since using the dream sleep then I would definitely lower the dose, even discontinue if you feel like that’s causing the issue. What does your nutrition look like leading up to the times before that meal? It could be something to do with your blood sugar levels.

M1: 2 bacon medalians, 3 eggs, 1 bagel

M2: 220g chicken + 150g rice + 2 squares

M3: (pre) 140g cor, 40g whey, 100g frozen berries, 30g honey

M4: (Intra) hbcc

M5: 180g Frosties, 50g whey, bagel, 30g jam

M6: 500g potato, 250g 5% mince, 2 wraps [/quote]
These look good George . I’d either reduce the dose of dream sleep or take it out altogether and see how you get on .
That elimination approach always tends to work well by identifying what’s what .

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[oscar Young]

PUSH

Solid one this afternoon. All lifts progressed and the pump was incredible. 😈

Maxed out on then Atlantis plate loaded incline press . Had a feel of the pin loaded incline press , smooth as most pieces from Atlantis to be fair . Will make a decision whether to run with it .

SESSSION
Smith high incline
Pin loaded Atlantis chest press
Prime tricep dip
Prime laterals
Cable tricep extensions
Cable incline cuff laterals
Bicep stuff

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[oscar Young]

Leg day was a go today ..17 reps on pendulum on 5 plates +5kg .. very happy with that . Pinned 10kg plate on the seated ham which was a big win too . Very happy with then work done across the session .
Push tomorrow:)

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[oscar Young]

REST DAY
A day of rest pottering about, watching football with not much to report ..it’s Baltic 🥶

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[oscar Young]

I’m absolutely horrendous at this, I swear to get back to posting more frequently 😅.

It was actually @youngoscar being the gent he is and coming in to check up that prompted me to post this.

So since my last update I’ve held at around 100kg with the first time dropping below that in a few weeks being last week so food was increased on Friday for the first time in a while. Training day cals up to 4335 and rest day 3990.

My appetite is rampant however, I’ve taken to eating potatoes with 3 out of 6 meals on a training day in a bid to try and curb the hunger, there’s been no issues with digestion so far but also appetite isn’t going anywhere 😅 at least I’ll be able to diet smoothly cause I’ll already be used to being bloody hungry all the time.

Pressing strength is at an all time high and for the first time in my life I’m fighting to pull my pulling numbers up! What a change around.

We’re currently running 3 upper body sessions although 1 is more of a posterior style session, 1 lower body with minimal volume and 1 arms and delts session; the emphasis is so clearly on bringing the upper body up before competing again in MP in 2025. 2024 will be the year of a photoshoot and getting massive haha!

I took this photo after cardio tonight.

I’ll be back with more frequent updates and thanks again to Oscar for popping in.

Lovely to hear things are going well my guy . Buzzing for you & looking forward to see what you present in your next outing.

Keep posting here as then what you have is all the different guys supporting you and encouraging you .. 😊[/quote]

Thanks again, as always, Oscar 🙏🏻

Pulled a 200kg RDL for 6 on Friday so I’m sure there’ll be some improvements from the back on my next outing.

Here’s the link so you can have a look

https://www.instagram.com/reel/C0UNqPJtWpb/?igshid=MzRlODBiNWFlZA==%5B/quote%5D
Immense set mate ..just watched it on IG .. Just remember that lift is predominantly glute/hamstring with a bit of lower back love .
So if you want a straight erector movement I’d switch to the SLDL .
Otherwise if hammies are your goal then stick to RDL 😊

tb-jp.com/collections/clothing - The most anabolic clothing ever! |
tb-jp.com/collections/nutrition - highest quality supplements on the market.