[oscar Young]

Rest day today . Some work on the gym floor , then on the laptop this afternoon. Went for an ice and sauna session this evening . Feel relaxed and ready for bed 😊

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[oscar Young]

Hey Daniel ,
I’d maybe the furthest I’d go is to stick a half foam roller between my shoulders and the pad to help keep my pelvis stuck against the back pad . I wouldn’t use a seat belt tho . I’d drop the load before that . There’s nothing wrong working with a load that you can move with honest intent and effort .

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[oscar Young]

If one day off and one day on allows you to recover well then go for it . I would call this rotation A and have a rotation B that you’ll run for the next cycle. Just get the movements to mirror each other . That way you can keep progressing the movements for a long while . So perhaps the uppers could potentially look like this to balance everything assuming you need everything.

UPPER A
Vertical lat pulldown x 2
Tbar rows x1
Upper back pull downs x 1
Incline Dumbell press x 2
Dip variation or tricep compound x 1
Fly variation x 2
Lateral raise variation x 2
Tricep isolation x 2

UPPER B
High incline chest press variation x 2
Flat press variation x 1
Tricep compound x 1
Fly variation x 2
Pulldown (lat focused) x 2
Upper back row ( chest supported) x1
Lat horizontal x 1
Tricep isolation x 2
Lateral raise variation x 2

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[oscar Young]

LEGS

Solid session this afternoon. Left hip that’s been niggling felt good during that session , no discomfort whatsoever. Let’s see how I wake up tomorrow. Loads regressed a bit to set baseline numbers as I haven’t done this particular rotation in a month, but we are in a decent spot . Things should only get better from here 😊

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[oscar Young]

Rest day today . Not much to report..work and steps ..early bed in prep for leg day Tomorrow

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[oscar Young]

Execution and effort for starters!

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[oscar Young]

I’d say yes being the upper body up to match the lower . A split like this would maybe suit :

Delt and triceps
Back and biceps
Rest
Chest , triceps + extra delt top up
Legs (biceps at the start) and low volume legs
Rest

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[oscar Young]

Not my preferred way to warm up as the goal is maximal loading , so the structure of my warm up is to use as little energy as possible before the working set.

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[oscar Young]

Pull session was a go …hip felt very good whilst doing the bent over rows so was very happy . Rest of the session flowed abd fekt good . Uploaded few clips on IG

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[oscar Young]

Hello team ,
A very busy day with check ins and getting prepared for the week ahead . I had a treatment on boggling shoulder on Friday that in rested over the weekend . I can’t wait to get back to testing it on pull tomorrow

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[oscar Young]

A wise man once said , thinking is a constraint to working . You can’t do both and get the best outcome .
So your warm up sets are your rehearsals of how you want your main play to go . Once ready you go in do the set as accurately as you envisioned whilst preparing and then watch it back later & if there’s stuff you can improve . Improve it , next time

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[oscar Young]

Looking at the app, average sleep for the last month is 8h 43min, so sleep is on point. Diet, hydration and health are great too.
So you guys think I’d be better off transitioning to a ULR than reducing the number of exercises that I currently do in FB session EOD?

Yes I think If
1. sleep is on point
2. Hydration is on point
3. Diet is on point
4. Stress management is on point
5. You’ve taken a deload when needed .

Then it’s time to transition to U/L . Less movements than you do on F/B definitely. You can go to the education section or refer to Jordan’s you tube for how to set up U/L

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[oscar Young]

Any chance you can post your spilt on here if you need some help and we can look at it and give you feedback

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[oscar Young]

I’ve not had any experience of using it as a stand alone ingredient.. so can’t weigh in . Normal pre workouts from the TBJP range not work for you ?

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[oscar Young]

Hello team ,
I am back in Africa . It will be my first Christmas for the first time over two decades . I am feeling very grateful to be able to spend it with my sisters .
The weather is so hot . Temps hot 32 degrees at 10:00am. Whilst it’s a relief to get some sun , it’s a touch to intense 🙈.
I will take time off training whilst here, and hopefully be fresher when I get back .

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