[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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[oscar Young]

Hello Alf ,
Can you please post your split if you Eddie more help and we can get you to work out the missing piece of the jigsaw 🧩

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[oscar Young]

REST DAY
Had a lie in today . Got up ate breakfast, back to bed for a nap again.. days like this I use to try and drop a huge chunk of this fatigue by sleeping and napping as often as I can .
This will set me up for the week ahead as we start with leg’s tomorrow.. 🙂

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[oscar Young]

UPPER
Final session of the week and boy what a week it has been from a training perspective. I am absolutely shattered but feel great .the extra training day really makes a difference. And I am really excited to see the progress

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[oscar Young]

Yes you should , to create counterforce and improve the stability profile as a result. That in turn would maximise output on your chest

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[oscar Young]

After a good rest day yesterday, it was legs again today . I took my best 5plates x 12 on the Atlantis hack this afternoon. Very happy with that . For me it’s about specificity in terms of set up . So my feet stance low , the goal is to get full knee flexion so my hamstrings can to sit on my calf muscles & in that process challenge the quad maximally as a result .

Seated hip press to follow and that too was a go ..legs are already tender . It’ll be fun weekend 🙂

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[oscar Young]

PULL AND LEGS
Hello guys so pull and legs was a go …very very good session all things considered . I was able to progress my loads & overall work across the session. Let’s are shot today after that session .
We go again tomorrow..leg day baby 😅

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[oscar Young]

PUSH
Very productive push session this afternoon.. the pump was ridiculous! Took some shots post workout which I posted on IG ..that’s the fullness i aim to take onstage on the next outing in 2024 God willing . Everyday I feel better from a fatigue standpoint which is very positive.. it’s just a waiting game now 🙂

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[oscar Young]

Hello Alf ,

So there’s a few things here , execution is important if a body part is lagging , but so is effort and intensity. Soo these have to coexist in the same setting.

Bar that then adjusting frequency would help . But you are already doing two chat days a week .

Id like to see a few clips of you pressing as set up might need looking at . So if you want send a few clips to my DM on insta &’I’ll have a look

Hi Oscar,

Yes that’s the thing, all my other body parts seem to be growing at a steady rate but my chest is being very stubborn, so if anything I train it with more effort/intensity. As for frequency, as you said I am already training it twice a week for majority of this year and not sure what more I can do. I have tried most this year to perfect form & mind muscle connection which has gone pretty well, I have eliminated all exercises I couldn’t feel & have stuck with all the ones I can connect with my chest with best, give or take a little rotation here & there. If there’s anything else you think I can do to really try and bring this up, that would be great to hear, thanks.[/quote]
So maybe if you’ve covered everything just focus on staying in a surplus, pushing your body weight up, and progressing your lifts .

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[oscar Young]

LEGS , BICEPS , REAR DELTS AND ABS
Had another leg day today ..higher rep ranges on the squat variation here 15-20 reps on the pendulum took my soul and reminded me how unfit I was …and need to get back on the cardio , which I will do.
Rest of the session went well .
3 x 8-12 biceps
1 x 15-20 Pendulum pro
2 leg curl
1 leg extension
1 adductor
2 rear delts
3 abs

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[oscar Young]

Hello Alf ,
So there’s a few things here , execution is important if a body part is lagging , but so is effort and intensity. Soo these have to coexist in the same setting.
Bar that then adjusting frequency would help . But you are already doing two chat days a week .
Id like to see a few clips of you pressing as set up might need looking at . So if you want send a few clips to my DM on insta &’I’ll have a look

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[oscar Young]

REST DAY
We had a team bonding day this afternoon where we went for bowling 🎳 , table tennis and crazy golf ⛳️. Lovely afternoon with the team followed by a meal .
It was a good day . Now for bed and leg day tomorrow 🙂

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[oscar Young]

Upper A
• 30 degree Incline Dumbell Bench
• High Incline Barbell seated press
• Dips
• Lateral Raise chest supported
• vertical lat pull
• Horizontal lat pull
• T-Bar Chestsupported wide grip
• Lateral Raise chest supported
• Tricep press cables crossed (
 • abs 2 Sets

Upper B
• Machine chest press/low incline DB press
• Shoulder Press
• Tricep compound
• Latpull down unilateral
• Horizontal lat pull
• Chest supported T-bar with parallel Grip
• Lateral Raise Maschine
• Tricep overhead with cable
• abs 2 sets

Lower A
• Bicep Curl
• RDL/SLDL (would actually prefer RDL here )
• Belt Squat Banded
• Leg extensions
• Standing Calf raise
• abs 2 Sets

Lower B
• Bicep Curl variation
• Nordic hamstring curl/lying curl variation even if it’s DB
• Belt Squat
• front/back heel elevated split squat
• Leg extensions
• Standing Calf raise variation
• abs 2 sets

So I’d run this and also have a full body variant in there . No intensifiers to start . See how’s you get on

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[oscar Young]

If you struggle to use straps either get versa gripps which I rate . Or the figure 8 straps Kiera recommends above 👆🏿

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