[oscar Young]

Hello Arron, thought I’d check in on you as when we last spoke you had some issues with recovery. How’s that going now ?
I can see you are doing one day in and one day off . Is this working better for you ?

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[oscar Young]

DELTS AND ARMS

91.5kg this a.m , so alarmist back to baseline after the last feed . Should be a new low tomorrow based on how crap I feel 😅

A very productive session this afternoon considering. Presses were matched which at this point I’ll take with both hands to be fair .

And those always set a precedence for the rest of the session … absolutely wiped off now tho .. going to get an early one as steps and all done ✔️.

Pull and hams tomorrow. That’s the testing one .. 😉

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[oscar Young]

Hello Tom ,

I am back again and it seems everything is going smoothly with is nice to see …progress being made across all platforms:)

Hi Oscar, thanks for checking in

lifts are progressing really nicely at the moment hitting all time pb’s on every lift as of recently, with execution at the forefront of my mind as you advised which is really helping and i’m finding on my presses especially that i can feel my chest has worked a lot more even after just one set.

i’ve progressed my Rdl 10kilos in loading since i sent you that clip on ig dm’s which is a good sign that my hams,glutes, erectors are changing [/quote]
This is music to my ears matey …. Let’s see a set again next time you RDL to ensure your form is standardised my man . 🙂

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[oscar Young]

REST DAY

Not much to report, Weight at 92.2kg , visuals sent across to Jordan , we carry on . Cardio to start the day , work , steps and more work .

Rest day so ℹ expect a drop tomorrow as i we run lower calories…

See what tomorrow brings 🙂

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[oscar Young]

Hello Tom ,
I am back again and it seems everything is going smoothly with is nice to see …progress being made across all platforms:)

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[oscar Young]

LEGS

First session I really felt it today … legs shot , felt weak , mind games , you name it … it was all there . But I’ve been waiting for this and it’s here now .. it’s what Alex furgerson used to call squeaky bum time ..

Took me so long just to get going , eventually I did . Took a hit on my pendulum, 6pps bottomed . Then it was one set of 5pps all out .. leg press was fab …and the rest of isolations were a go too .

I was glad when it was done .. I’ve not felt that for a while .

Tomorrow is rest day …much needed 🙂

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[oscar Young]

Hello matteo ,
I would only run 2 rotations. 3 rotations is a bit on the higher side and it takes time before you can come back round to rotation 1 .
Most of these movements are skills and the more frequently you practice them, the better you get at performing them .

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[oscar Young]

REST DAY

Cardio to start the day … then I went for a posing class that was productive..

The rest of the day was spent preparing for the week ahead and that .. cooking , laundry and all the arduous stuff .

Big week ahead. Let’s get it people 🙂

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[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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