[oscar Young]

LEGS/BICEPS/ CALVES/ABS

After a day of rest yesterday , we embarked on leg session this afternoon.
It was way way productive than last week. I was way under the rep range last week on the hack squat . So today I held the loading and made my way back into the target rep range .

The goal is to stay within the target rep range and get legit strong in those ranges without sacrificing the amount of work I have to do .

Remember the thumb rule , too little volume and you don’t illicit enough stimulus to grow , too much volume and you can’t recover , so staying within that sweet spot is important.

SESSION
Atlantis hack squat
Seated hip press
leg ext
Lying leg curl
adductor
Biceps
Calf stuff

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[oscar Young]

PULL/LEGS

This afternoon has been very successful. The session went very well. We touched 5pps on the RDL for 5 reps. They felt good as well. I’d love to stay there and bully 1-2 reps before jumping up in load. It’s at this point that the lower back will start throwing a spanner in the works. But the antidote to that is patience, macro loading is better here.

The rest of to the session went very well as I find that first lift always sets the precedence for the rest of the session..

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[oscar Young]

Personally it boiled down to a few things,
•Frequency
•I have always had a hinge pattern at any point of my plan. Bending over with a barbell will always load erectors in most cases.
•I have always used chest supported machine for at least one movement directed at upper back .
•I have used multiple grips, multiple rep ranges & multiple tempos across the session.
•I have pushed my body weight up during this process .
•Then the rest has boiled down to time…

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[oscar Young]

IMO I get more from chest supported pieces when it comes to upper back . Not to say a pulldown cannot work but this is my preference when it comes to upper back training

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[oscar Young]

Hello team ,
Push session this afternoon. Added 1.25kg on the top pin and went from 5 reps last time to 3 reps this afternoon. I don’t know if it’s just heavy or I am still tired.. I think the latter but let’s wait and see how tomorrow session goes..it’ll be a true litmus test .

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[oscar Young]

I second Adam’s point here and I think it’s what confuses most people. A belt is to be used as a cue and not a crutch . Meaning you have to learn how to brace against it then it serves as a reminder and a reference point into which you can brace against.
Most wear a belt and don’t brace expecting some magic .. that’s when things go wrong most of the time

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[oscar Young]

LEGS/BICEPS/REAR DELTS

After a rest day yesterday, I was back on the battles with the @atlantisstrength pendulum PRO .

coach_kassem did question my depth on this set last week. As a result I had to look at my set up again this week & make sure my set up was in line with the adaptation I was after which is to bias the Quads in my case .

Managed to edge my feet another inch lower resulting to more knee flexion so I was happy with that. I don’t have the luxury to overlook any variable at this point . Not with my goals in sight . I need my set up to be in line with the objective of the set , I need to squat max loads for whatever rep range I am aiming for and I need to take my sets all the way to failure too. Because when all is said and done EFFORT site at the top of the tree .

@gym_pin out for the seated ham, so no qualms there as the goal once again is simply to get as strong as possible.

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[oscar Young]

Thanks Oscar, I have sent you a DM.

Thank you , got it … as agreed let’s keep things as they are and slowly make macro progressions . Don’t hesitate to come back for help if you are unsure again 🙂

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[oscar Young]

Hello team ,
I updated my log on here yesterday but it probably did not post it . I had a very tough session yesterday.. felt absolutely battered so I took an extra rest day today . Tomorrow is a day of rest too so hopefully by Monday I should be feeling slightly fresh ..

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[oscar Young]

Hey Adrian can you please send the video to my DM on IG please 🙏🏾

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[oscar Young]

PULL & LEGS

A very productive session this afternoon that again i am very pleased with. The load on the RDL is steadily climbing ..not at a fast pace but very steady . That way we get to stay in the upper rep ranges & stay safe prolonging the runway of progress.

Speaking of which progress was made across the board . 🙁

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[oscar Young]

Do you eat fats at all?

Yes 51 g of fats sorry should have added that !! [/quote]
Looking at your body comp things look in a good place . I’d focus on performance and so long as that’s progressing I’d hold things where they are . As soon as it starts taking a hit , I’d up calories a notch & repeat

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[oscar Young]

Do you eat fats at all?

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[oscar Young]

This looks decent to me seb , go run it and see how you get on .come back and report.
You can do some curls on push day & leg day.

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[oscar Young]

PUSH

@primefitnessusa shoulder press to start as this session is more focused on the delts, so priority is the overhead press whilst we are fresh for max intensity.

Very productive session with a win here today as the top set was very heavy, so taking that last rep myself was a mini win . The next session i will then aim to bully that 6th rep assisted ; after which the goal will be to take it by myself in a fortnight.

@atlantisstrength incline to follow and that’s progressing steadily which is what matters .

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