[oscar Young]

PULL/LEGS/BICEPS

A very very productive session this afternoon …RDL is up to 4.5pps … just gotta be patient with load increases at this point as rushing it will only have dire consequences for my lower back .

Rest of the session went well, everything was up either in load or in reps 🙂

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[oscar Young]

Hello kristian ,
Just dropping by to see how things are going . Anything I can help with do not hesitate to ask 🙂

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[oscar Young]

Back on the @primefitnessusa shoulder press again. Goal this week was to clean up last weeks set by trying to get more ROMS in terms of depth. I was not happy with last weeks set .

But I did better today. As much as execution is one of the most important variables, it’s a receding horizon in that it’s a constant pursuit because each time you add load, the challenge is different and sometimes you’ll fall short . But the goodness as we know is in the attempt to be better each session.

@atlantisstrength incline press climbing nicely … 📈

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[oscar Young]

Hi Kian,

I think if you’re leaning toward an upper/lower split, then getting it mapped out and understanding how you progress and recover is a smart approach.

It might be worth considering that if you’re going to adopt an RIR approach with 4 sets per movement, it could take you quite some time to work through an upper/lower split. You’ll get a sense of how workable that is as you try it.

Re educational videos , you can find Jordan’s take on upper/lower set up on YouTube

Thank you for the response I’ll give that video a watch now so would you recommend me follow the RIR approach or the top set back of set I want to follow the one that will give me the best results of course I don’t struggle to train to failure and honestly prefer it I went back to trying RIR system yesterday for the first Time in a few months felt

My analysis of the two are

RIR

-better pump

-definitely got more sore

-last set to failure felt better as I had more blood in the muscle and had already performed the movement 3 times so form and setup was perfected by the last set

-took longer to complete the session

Top set back of set

-feel more efficient as just causing stimulus then recovering

-I don’t really get sore from this training even though I’m taking both sets to failure (might be due to lower volume)

-sets later on in the workout are more efficient as I am more fresh

-makes tracking progression easier as you just have one set to beat in a set rep range per exercise

-you can’t really miss and it is easy to see how your performing as you cant get training to failure wrong but it is easy for a lot of people to miss judge RIR sets (but even with RIR I take last set to failure) so with failure you know 100% if your progressing platued or regressing but RIR also offers more chances to progress as you can increase one variable across more sets have

what is your experience with the two and what would you recommend thanks [/quote]
But why won’t you just try both and see which one yields the most results and go with that ?

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[oscar Young]

REST DAY
Literally done nothing today apart from a few digestion walks ℹ between meals .. a bit of admin but I have chilled out rested .
Early bed as well as we got leg’s tomorrow to start another big run to the week

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[oscar Young]

If you lean towards upper/lower because of frequency then go for it buddy . I’d programme straight sets in different ranges yes , because they are easier to recover from as opposed to intensifiers

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[oscar Young]

UPPER

A very productive session this afternoon.. kuba and Meg were down as well running a pull session concurrently.

Atmosphere was electric and that’s all that’s needed . Lifts up and pump was absolutely ridiculous. Felt and currently feeling very full .. 🙂

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[oscar Young]

All of the above mate … all of the above can build you thick meaty hams … get cracking

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[oscar Young]

LEGS/BICEPS/CALVES/ABS

After a busy rest day in work , we had a very sweaty one today , but a productive one nevertheless. Everyday feeling better from a recovery stand point as I am just 4 weeks post comp , so still carrying some level of fatigue.

Happy with the split, slowly settling into it each time , happy with the exercise selection and frequency. The focus then shifts to progress intensity, execution and effort each time we step on the gym floor.

Big upper session tomorrow awaits 🙂

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[oscar Young]

Yeah there’s as much warm yon sets as you want . And then it’s one working set full send to failure .

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[oscar Young]

PULL/LEGS/BICEPS

This session today is one that asks the most questions , the one that gives me nervous butterflies in my stomach, but still my favourite one of the week. I prepare well for it and give it the respect it deserves. Most of us aren’t where we want to be from a physique development stand, in that we don’t give the sessions , the movements and the sets the respect they deserve. There’s almost an air of entitlement that you’ll walk onto the gym floor and take progressions without preparation and with a luck lustre attitude. Only two things can happen; one you bomb the set and then you have to wait x days before trying again , and two you risk injury. In both scenarios your physique doesn’t take a step forward as your performance is not.

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[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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