[oscar Young]

Thanks so much to you Rich and Clare. I totally see your point that some other type of split is being more optimal. 🙂 How ever I really love the 4 split and I am also John Meadows training programs which I am totally addicted too and they are 4 split. The higher frequency stuff and PPL programs come a bit later. 🙂

I assume training in my stubborn ways has its costs and I just have to pick what I enjoy or what is more optimal.

Best way is to fuck around and find out ….. sometimes the best book to learn from is the one you’ve read ..

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[oscar Young]

This looks decent to be fair .. try it out and let us know how you fair my man 🙂

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[oscar Young]

UPPER

All time low this morning at 91.2kg .. followed by what was a productive upper session . As I got into the second portion of the session, the pull section , I was feeling the fatigue but we got the session done . Progress is all that matters at this point.

Rest day tomorrow, going for some posing .. 🙂

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[oscar Young]

REST DAY

Weight held this morning, visuals over to jordan , no change .

Cardio steps and all done . Early night in the books 🙂

Hey Oscar, noticed that you train Pull/Hams then Upper 2 sleeps later. Have you noticed any downsides to training your back twice with only 2 sleeps between?

[/quote]
No I have not .. it’s all positive as the pull volume on upper is on the lower side .. the upper session is more push focused .. 🙂

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[oscar Young]

REST DAY

Weight held this morning, visuals over to jordan , no change .

Cardio steps and all done . Early night in the books 🙂

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[oscar Young]

So a push biased one might look like :
Chest compound x 2
Delt compound x 2
Dip variation Or tri compound x 2
Vertical lat x 1-2
Upper back x 1
Horizontal lat x 1
Delt isolation
Tri isolation

Back biased one might look like
Vertical lat x 2
SLDL x 1
Upper back x 2
Horizontal lat x 2
Chest compound x 1
Pec dec x 1
Delt compound x 1
Biceps

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[oscar Young]

PULL /HAMS

92.2kg this morning, so 0.5kg down over night. I was dreading going into the session after that drop as I am now in new territory . But those who think they CAN and those who think they CANT are both right . I just had to choose a side.,

I have to say it was a fantastic session this afternoon . Purely as I was able to SLDL again . We got a new Texas bar so I tried it after using one at kuba’s gym & alas no issues with hip . I think the whip just takes off that stiffness at the bottom. Anyway happy days . Erectors here we come.

Rest of the session was good except I messed the chest pad setting for the extreme row and bombed my top set which I wasn’t happy about but either way a lesson learned .

Off to bed , very much needed rest day tomorrow. 🙂

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[oscar Young]

Max this is great to hear .. this is what training is about . Trial and error working out what suits & comparing splits seeing where you are progressing more then making up your mind .

It’s the best way to learn . And now you know , bro splits are for the advanced most of the time . Majority will make good progress on FB , U/L and PPL as the frequency then ensures you are attending to each body part equally.

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[oscar Young]

DELTS & ARMS

Down to 92.7kg this a.m.. I don’t know the last time I seen that on the scale ..lol
We had a productive session this afternoon, really felt it & had to have words with myself. Numbers held & some lifts still progressed .
At this point it’s literally about just staying in the moment. Not in yesterday or tomorrow but in the moment where you have full control . 😉

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[oscar Young]

Hey Robert ,
This looks decent …try it out and come back and update us how you fair on…

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[oscar Young]

REST DAY

Not much to report, other than the usual , Cardio , work , steps , work .. early bed for me tonight ..midweek check in tomorrow followed by delts and arms in the afternoon 🙂

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[oscar Young]

Hey Tom ,

I agree with Rich , in that you need to get to the bottom of the tendinitis and back issue ….keep looking for decent therapists even outside your area , preferably those that train or have a decent history in training . IMO they seem to understand the body better .

I have used the GHR , and it is very demanding on the lower back as fatigue builds up . But you can try it & gauge how you feel .

Lying ham you can ramp up volume , use paused reps , high reps , partials , and all sort’s across different sessions.

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[oscar Young]

Superb session with @kuba_sylvester_cielen @megsylvestercielen and mark . It always is when we link up with kuba .. high octane energy and focus which is very much needed at this point 🔥.

As usual there was a barbell on the floor , that I wasn’t meant to be doing today but couldn’t ignore, as wherever there’s a loaded barbell, thou shalt pull it . 🤗

Adductor
Seated ham
SLDL
Lying ham
Leg extension
Leg press
Unilateral leg press
Calf work

It’s been a productive day. It’s been a good day .

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[oscar Young]

Hi Iain, how many exercises are in your workouts? I would probably opt for 2 working sets per exercise when doing a full body workout. Even if you lower the amount of exercises.

Hi Louis, thanks for the response. I currently have 12 exercises per workout, which includes 1 calves and 1 abs.

[/quote]
Hey lain, IMO I’d keep the 12 movements and start with 1 working set as you are a newbie to training . As you then get stronger , i would then adjust the volume accordingly depending on recovery demands .

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[oscar Young]

REST DAY

Not much to report … only 0.5kg up from what was 100£ worth of sushi 🍱 … so we will take that . Early night as I have legs with kuba tomorrow . Which I am very much looking forward to .. 🙂

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