[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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[oscar Young]

Hello team ,
Thought I’d posted on here last night but clearly I didn’t. Must have been done in from the second leg session this week. Session went well . I can already tell this will be very demanding from a recovery perspective so I have to really manage my time properly to be able to maximise recovery , mostly from a bedtime perspective.

I have done upper session this afternoon, which was very productive. Skin splitting pumps .. really felt like a ballon being inflated as the session went on .. pump was epic .
Rest day tomorrow 🙂

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[oscar Young]

If you are so concerned I’d use a preacher curl and not fully lengthen the bar to the bottom & then use seated dumbbell curls too load that lengthened position

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[oscar Young]

Rest day today , feel absolutely battered after yesterday session that I overslept and was late for work this morning..that’s not happened to me before.. so I must have needed it .
Had a nap this afternoon and in bed early tonight too . Leg day tomorrow, let’s see what we can do 🙂

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[oscar Young]

What’s the plan moving forward Oscar?
What will you be looking to improve on mostly?

Straight into a health phase mark , get healthy and then push bodyweight up . Legs are the priority. Lateral Quad & overall leg volume

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[oscar Young]

Hi mate

As the gang have said, really good options in the educational videos, and Jord’s more recent YouTube series.

Please do come back with any questions once you’ve watched the videos, and we can happily help.

Thanks for the help guys I watched the video and looked through this forum. I came across this post from Jordan a few years back. Even though it’s not the 12 excercise – 1 set each template, would it be ok to stick with this? The fewer exercises makes it a bit more appealing to me as I don’t have to spend as much time in the gym. [/quote]

This would be a good start Ameya mate [/quote]

Cool, I’ll just stick with this for however long I keep getting stronger and then switch to a UL split. Thanks everyone![/quote]
Don’t think of the UL split just yet..just focus on getting as strong as possible with standardised form … that will take time … so just focus on that for now . Andy questions come back here and ask 🙂

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[oscar Young]

push session done today with volume rock bottom ….Even though this is then firstv session since Wednesday week , I was still absolutely battered .. glad volume was low.

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