[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 😊

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[oscar Young]

The other thing I’d add , is if you were having a good 9 hours sleep before , and you’ve now added dream sleep , make sure you aren’t taking the recommended dose which is 4 tablets . Start by taking as little as possible as it’ll still have an effect & see if you feel better off that .

The vivid dreams are normal when taking dream sleep . I have some mad dreams myself 🙈

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[oscar Young]

UPPER

Not the best session today , everything was a scrap to just about match .. sleep was very broken last night . On top of being fatigued, it just didn’t help .

That’s done anyway so we rest and move on . Tomorrow is a rest day so plan on being very stationery apart from 20 minute digestion walks which I have after every meal .

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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 .. 😊

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[oscar Young]

LEGS/BICEPS/CALVES/ABS

Final leg session of the week. One of them ones where warm up sets felt like they weighed a tonne . 🙈

Doubt sipping in , knee asking questions whether it’s there or not today … then a reminder that I was in the third call outs in my last competitive outing . Threw an extra plate on which I probably shouldn’t but this is under pressure sometimes you find out what you are capable of . 17 plates for 10 reps , well clean that and make it ours next week God willing.

I still echo the importance of a good spotter mostly if you want to build a good set of legs …one whom you not only trust but have good chemistry, because during days like these , they are worth their weight in gold . Grateful for @jaymagee_physique .

Another one in the bag .

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[oscar Young]

REST DAY

Full day in work but early finish for me so tied in well as I was able to have a little late evening nap that won’t affect my sleep later .
Always think there’s a cut off period to nap before your sleep at night is ultimately affected.

But still feel tired 🥱 so it’ll be business as usual with bedtime routines and all . Currently so tired so it’s just a matter of managing recovery I suppose. 🙂

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[oscar Young]

Training Has been progressing nicely and will be starting my “peak” to the 250 Deadlift next week.

I plan to mimic the last 2 blocks of my recent comp prep (deadlift sets/reps only) but with slight increase in load to accommodate for planned lift. Incorporating these into my weekly routine

Upper/Lower/Rest/Pull/Push/Lower 2 + Deadlift/Rest

Fingers crossed!! Plan is to pull on the 30th December & ideally want my bodyweight to be around 80KG so still a few Kilos to go

Hello Scott ,
How’s training been going? Are you still on track to pull on the 30th December & on target with the body weight?
Please keep us posted .

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[oscar Young]

PULL/LEGS

superb session this afternoon ,. Very happy with rdl more than anything. It’s getting smoother ever since the transition of pulling from the floor.
Half of it is patience in loading…not making massive jumps in load . And the reps are around 7-8 which is also decent.
Rest of the session was a success of that momentum created at the start.

Very much looking forward to a rest day tomorrow.

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[oscar Young]

PUSH

Another productive one this afternoon..Lifts are moving nicely except this Atlantis incline which is getting very hard to progress now .. we’ll give it another go next week & make a decision from there whether to swap it or keep it. I normally have a 3 strike rule .. if a lift stalls 3 times I swap it .

Session filmed by @magiceyemedia for my you tube channel . 🙂

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[oscar Young]

LEGS /BICEPS/REAR DELTS/CALVES

A very productive one this afternoon. We took small wins across the session & that’s what it’s about, the marginal gains that eventually compound .

16 reps this afternoon, that’s one up from last rotation with standardised execution . The goal is 20 reps here , but my intention is to make this movement as brutal as possible, as hard as possible so that I hit mechanical failure through the target muscle. So to begin we load it maximally, slide my feet as low as they can comfortably go to fully challenge the quads , take my eccentrics, keep the set continuous and take it to absolute failure. Notice in the end I actually have 2 spotters who want me to win , allowing me to focus solely on EFFORT!

Might sound like I am repeating myself from Fridays post , but that because there’s nothing new to say or a secret to share . The principles are the same for all of us . Bodybuilding consists of repetition and aiming for progression across the board .

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[oscar Young]

REST DAY
Great sleep last night , fresh bedding , no alarm to wake me up , bliss .
Temperatures have dropped massively, so it’ll be eating and napping for me this morning.

This afternoon I plan to go watch the new film 🎥 about napoleon, played by Joachim phoenix who’s one of my favourite actors I cannot wait . The walk there and back should net me a good 10k steps and some fresh air . 😊

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[oscar Young]

Heavy carries at the end of your pull session will do the trick . Farmers walk or something. You’ll also get a carry over to your back with these too

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[oscar Young]

Hey Tigo ,
I am with the team here , assessing the pics you are in a good spot to start pushing up . I like Clare’s suggestion to reduce cardio as that will freshen things up a bit and take you up on terms of output . Add in 3-500kcals and you’ll feel the world of a difference here with sleep , training and overall energy levels ..

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[oscar Young]

UPPER
Awesome session this afternoon at frontline . Loads moving very very well this morning. Not much to report really everything progressed .

Looking forward to a lie in and a full rest day tomorrow 😊

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[oscar Young]

Another productive one in the engine room . I posted this on instagram but I think it’s worth a share in here too. I could say I need more ‘quad sweep’ but realistically I don’t have the luxury to say so yet. As a professional bodybuilder I have not won a pro show yet, so until then I need everything.I need more legs , bigger legs, so my current frequency and volume reflects that need .

Once in the engine room my thought process say on the hack squat I took today is:

1. Intensity : aim for maximal load on the machine and progress that .

2. Ensure my feet stance reflects the goal . Here the goal quad so I aim for more knee flexion . I don’t loose sleep if my heels lift slightly.

3. I aim for greater ranges of motion, especially where the quad is fully lengthened. (At the bottom) . Thats where it is harder and by default where the majority of growth will occur .

4. I make sure I take my eccentrics as it not only makes my quad work harder , but it helps also eliminate bouncing at the bottom & ensures my quad is working to change the direction of the movement at the bottom. That is hard and will elicit more stimulus to the target muscle.

5. I prefer my reps more continuous as this ensures the quad is under constant tension throughout the set . I approach the leg press in a similar fashion . It makes the set harder . Hard things are always better for us . After all it is hard to build anything that’s worth it , so pick your damn sacrifice.

6. I take the set all the way to failure . I trust my spotter , so that allows me to send it all the way whilst felling safe . Training legs is the one session I think a good spotter is very very essential. Effort sits at the top of the pyramid and chances are of you don’t feel safe you won’t give maximal effort. So if you don’t have a spotter look around the gym floor for the guy who looks like they train hard and ask politely for a spot.

Happy it’s Friday and can’t wait for some downtime in the weekend. 🙂

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