[oscar Young]

PUSH

This afternoon session was a go … trying to get the prime shoulder press to 50/50 or ratio 1:1 but it’s getting tough . I have 60kg on the top peg and 55kg in the middle peg.

This loading is challenging in the mid to lengthened so very rewarding from a Hypertrophy perspective. But very hard .
But we are here for it … brick by brick 🧱 we keep building..

Pull and leg’s tomorrow… better go bed 🛌

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[oscar Young]

This is overthinking Damian , use your baseline and track progress as Michaela suggests above and adjust as needed

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[oscar Young]

LEGS, BICEPS,REAR DELTS

Another day another squat variation. This time the @atlantisstrength pendulum PRO ,foot plate adjustable allowing for accurate set up.

We worked in the 15-20 rep range today .. thought I did 4 plates for 20 here but it was short one rep.🙈

Session set up was as follows:

prime machine bicep curls
Pendulum pro
Prime seated leg curl
Prime pin loaded leg extension
Prime adductor

Make sure you are training according your needs. My movements , split, frequency and volume are set to match and meet my needs.

Legs constantly feel pumped at the moment with this frequency. I love it .

Push tomorrow:)

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[oscar Young]

Great thanks Oscar. Been hanging around 2400 a day, 2800 on training days. Gonna bump 200 on each next week and then make changes based on the scale from there

When you bump start by bumping around the peri workout window then slowly move to the other meals

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[oscar Young]

Hello Jack , looking at your pics, I would push up from here as body comp is still on a very decent place . I wouldn’t be aggressive though, just creep things up slowly, hold , once performance and recovery starts taking a hit , creep food up again.

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[oscar Young]

Struggling to see the pics .. can you DM me matey ?

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[oscar Young]

REST DAY
Had a lie in this morning and I feel very good for it . Probably still need an early bed though.
It’s been a chilled day , went and watched equaliser 3 at the cinema 🎦.. rate Denzel and rate the film very much .

That being said I am off to bed .. legs tomorrow 🙂

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[oscar Young]

Great day at MK coaching show . The calibre of athlete was a joke .it’s good to see with friends and catch up ..

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[oscar Young]

I second Megatron point here 🙂

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[oscar Young]

LEGS

After a good rest day yesterday we embarked on the last leg day of the week . It was the Third time hitting legs, ninth time over the last 3 weeks . As long as I am blessed with the gift of good health and life , the outcome here is inevitable with this frequency , because one variable that i have in my control is work , and work is all I have .

Loving the @atlantisstrength hack squat as it offers options to adjust the back pad , the foot plate making it very knee friendly. Excited to see what we can do here over the next couple of months .

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[oscar Young]

Brad why not try it .. and see how it feels, if you can get results. ..

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[oscar Young]

PULL/LEGS

This is the most demanding session of the week and it was a productive one . The primary goal is always progressive overload , but the degree of this always depends upon the relationship of other variables i.e sets,reps and load. So it is therefore important to stay within the rep ranges to ensure total volume of work is achieved. Too little volume and you will not be able to create stimulus needed to grow , too much and you won’t be able to recover , so it is important we stay on the target volume window in order to be able to stay in that stimulus range.

It’s very tempting to have 2 sets of 5-9, 10-12 and end up doing 4 reps on set 1 and 8 on set two , over time you find not only are you under in work to do , but you are missing out on all other rep ranges.

Absolutely fried ! Rest day tomorrow and I am looking forward to it ..

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[oscar Young]

I would keep bullying it a rep at a time as opposed to regressing the load too

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[oscar Young]

PUSH

Had a top session this afternoon… I am currently running a push and an upper session in this split . So I prioritise a delt isolation (Low incline lying cable lateral) to start , then onto a delt compound on the push session and on the Saturday upper session I prioritise the pec by starting with a chest compound .

On this run I am also using both the @primefitnessusa plate loaded shoulder press & incline chest press as I can load them to challenge me where there’s the most returns. ( mid range to lengthened ) . Then I have @atlantisstrength delt and chest press pieces follow after as they are mostly mid range machines .

Excited to see what I can do on this run after full recovery and getting back on cycle . For now , a day at a time .

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[oscar Young]

LEGS

Had a productive session this afternoon . Managed to progress all movements despite still carrying a bit of fatigue..
Still feeling very tired and I think it’s a case of waiting as just 2 weeks post show ..but I can’t wait to just feel better and send it .. 😈

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