[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

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[oscar Young]

So I’ve had a day off work and training after then weekend. Just some downtime, just caught up on sleep and caught up on bits of admin and chores around the apartment.

Feeling better as I get into bed & a good nights sleep should set us up for a good day tomorrow. 🙂

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[oscar Young]

IMO when it comes to wanting to shift things to get better to perform better to show up better, I believe it boils down to behaviour patterns .

Change your behaviour then your thoughts feelings and perception change. Behaviours are very concrete and they are the control panel for the rest of it . That being said their has to be an element of practicality or reality first .

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[oscar Young]

Hellooooo team,

Sooo I had a fantastic weekend at London tru athlete festival. No placing for me this time , toughest lineup I have stood in in my decade of competitive bodybuilding.

The boys were sooo good it was unreal . They showed me what it is I had to do to get competitive in the pro league . Split swapped lower frequency up and it’s game time .

Many thanks to those who supported me 🙂

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[oscar Young]

1 day out …. So we traveled to London this morning with Nathan . Nice smooth drive , great catch up , dosed off a few times and that . Lol

Checked into the apartment smooth . Weight had creeped up a bit higher than what we expected overnight so I had to be conservative with food gaps before weigh in . Anyway weighed in at 94.8kg, 2kg left to the cap then ate up after ..

All checked in registered and good to go . Need a decent nights sleep as tomorrow I am up early to start eating , have a flush treatment then go for my top coat of tan at 10:00am .

After that , we will be onstage at 11:30am . So I should imagine things will go very quick .

I have to be in the moment to fully enjoy it … and for it not be a blur .

A few hours left as I type this and I cannot wait . 🙂

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[oscar Young]

Hello team ,
We are just 2 days out . Last nights food went down very well. And the look was decent this morning.

Did last session of pull this afternoon and was very pumped .. we pushed another 600g carbs across 6 meals and I am just about to have my last meal before bed .

Tomorrow we will travel down to London and set up camp ⛺️ ready for the weekend.

Looking forward to seeing all of you who are attending the expo . Make sure you stop at the TBJP stand and say hello 🙂

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[oscar Young]

Helloo team , was 89.4 this morning…we did 600 carbs across 6 meals …trained push but took nothing to failure.. though very weak , was a good session with a good pump.

In bed now super tired as last night sleep was noyb the best.. but with a full stomach I think I’ll sleep well 😴

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[oscar Young]

Hello Jonathan,
This looks decent. Run it and come back tell us how you get on.. 🙂

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[oscar Young]

LEGS

Well that’s the final leg session wrapped up . We did full volume and I was literally fucked after .. not that o wasn’t feeling that way before the session lol 😂, I was just fucked x 2 .

Anyway still a very productive session. I was full of stims but you have to do what you have to do . Glad that’s out of the way .

Early bed and we have push tomorrow:)

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[oscar Young]

Great would 2 sets of 6-8 and then on rotation two 2 sets of 8-10 be a good start maybe?

I used to have two sleeps between legs like set out above and a lower day there wasnt much issue regarding my back it was more my knees got saw at times but if I cut out the lying hamstring curl RP and db stiff leg would you replace them or completely remove them?

How many sets on density day would you say to do on RDL or SLDL, rows, lat pulldown, Smith squat or leg press

Just keep reps standard across the board . So if it’s 2 sets , maybe do a 6-9, 10-15.

So either way you did have issues , as your knees felt sore . I would leave the lying ham , just take 2-3 straight sets, then get rid of the dumbbell lying leg curl and maybe do one set to start on the DB SLDL .

On density day do pick your movement of choice based on your needs . So if it’s erector thickness and general back development you are after , I’d pick the SLDL . If it’s hamstrings, I would pick the RDL & place max emphasis on pushing the hip back to challenge the hamstrings at full length .

I would then favour a leg press over a smith to give your lower back a bit of respite after a heavy hinge .

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[oscar Young]

Thanks Oscar,

What would you to replace the intensifiers – straight sets ?

Any recommendations on what volume you believe would be best

Regarding the lower back loading is that due to having sldl or db in on leg day as well as density day ?

Yes just straight sets to start .

I’d start with lower volume and if recovery permits, only then would I adjust volume.

You have back BB back squat , SLDL dumbbell in one session, then in 2 sleeps you have BB SLDL/RDL and a smith squat . I think it would be demanding . You’d be able to run it for a while but as you get stronger it would defo cause recovery issues which would potentially shorten your progress runway ..

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[oscar Young]

Hello Andy ,
This seems a bit overkill on volume to start . There’s a bit of junk volume that I don’t think is necessary and getting rid of it would not only allow you to train with a higher intensity but would also allow you to recover better . For instance having a lying ham curl & a DB lying ham in the same session .

Also it will be challenging and very demanding to recover with the amount of lower back loading you are doing per week?

And as Joel mentions here , I don’t think there’s a need for intensifiers like drop sets and clusters as they’ll only increase recovery demands.

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[oscar Young]

REST DAY
90.6kg this morning… so down almost a kg .. rest day today so kcals significantly lower . Cardio done upon wake , steps through the day and all ..

Bed time .. big upper session pending

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[oscar Young]

REST DAY

5 weeks out today …cardio done upon wake , work steps and now bed .

Check in tomorrow and upper later in the day . 🙂

Great log bud, what show are you initially doing ?[/quote]
Tru athlete

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[oscar Young]

PULL /HAMS

Weight up 91.5kg again ..:( body is fighting so food down again & we push harder .

It’s been a good day , training week my better than I thought to be fair. So happy with that . Managed to progress the SLDL which was massive for me .

Tomorrow we hope for a drop as i have not only felt empty but that session and an hours posing has left me dead .. early night and much deserved rest day tomorrow 🙂

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