[oscar Young]

DELTS AND ARMS
A very productive session , still scraping with the Atlantis press & managing to edge forward. That’s all I am concerned with at the moment.

Speaking of which I am just focused on staying in the moment and not ahead of myself. Even on set as sometimes as soon as you get ahead of yourself , it’s just easy to bomb a set because fatigue just creeps up on you and catches you unawares .

I’ve had a sushi 🍱 feed post workout so that went down well . I was surprised by how I struggled to get through it .. but I did nevertheless.. 🤣

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[oscar Young]

Hello Malcom,

If you are progressing well, then I won’t change anything. I won’t try fix what’s not broken .

Progressive overload is one of the principles of Hypertrophy, so yes you should always be aiming to progress each session either through load or more work (reps) .

In terms of rep ranges , IMO you should do all of them 6-8, 10-12,12-15 and so forth .

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[oscar Young]

REST DAY
Cardio to start the day . Full days work followed by some steps to wind down .. not much to report. Midweek check in tomorrow so let’s see where we are at 🙂

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[oscar Young]

I do …. I run them for a while at some point . Make sure there’s no momentum and you initiate from the lat … I actually rate them massively…. Like anything else when done right

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[oscar Young]

just had a quick check over my form on Rdls today with Oscar as he is the king of execution through ig, gave some great feedback which i’ll take into my next session and improve

This is what it’s all about constant progression and improved execution on movements and the execution part i’m only just fully applying now lol

Im not just throwing weight from point a to b and i’m pretty sure my legs will look much improved in the next 2 months because of this

No problem mate …when doing heavy sets , the secret is to stay in the moment, stay in the rep, not the one you just did or the one after , just the one you are about to do .
That helps with headspace as when fatigue creeps up skill acquisition will always suffer . So protect your headspace so when that fatigue presents itself, you can still do what you need to do . 🙂

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[oscar Young]

LEGS

After a full rest day yesterday we commenced to legs today . Very productive session as all loads were progressed. I’ve taken out rest pause set on the leg press & it’s now 2 straight sets because as I go deeper into prep recovery demands will be higher so don’t want to dig myself into a hole .

Just get the work out need to do done , progress it & that will be enough to illicit stimulus which will lead to me holding onto my tissue . 🙂

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[oscar Young]

Personally like Michaela, I am a fan of just taking time OFF the gym floor mostly if not in prep . So it might be 5 days straight or it might be one full rotation off and then come back and train at 50% volume for the first rotation. The goal is to drop ALL the fatigue, so i would rather do that quick and effectively . That way when I resume training, I have a longer progressive runway ahead .

If you prefer not to take anytime OFF , then Claire gives fantastic advice in this situation.

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[oscar Young]

UPPER

Check in first thing … 94kg on the dot so only 0.4kg from my lightest weight last year with 5 weeks to go .

Jordan is very very happy with how things are going and that gives me even more confidence.

Session went well. All lifts progressed and that’s all that matters to me .. performance will always determine the final look .

Another good weeks training under the belt.

Tomorrow we rest … but cardio upon wake 🙂

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[oscar Young]

Hello Daniel,

Just popped into the ‘whamification’ to see how you getting on .

Can’t see the link , please send me the pics on DM please 🙏🏾

Yes of course i can what is your instagram as i can’t find it oscar [/quote]
Young_4040

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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 . 🙂

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[oscar Young]

Sebastian, I personally don’t see anything wrong and if anything I am always slightly hunched on the leg press myself. But best boy is just try it and see how you feel . If you don’t experience discomfort anywhere then go for it .

Your body is a very smart survival organ and it will always talk back or give you feedback wherever pain is involved. Just listen.

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[oscar Young]

Very very productive pull/ham session. In fact more productive than I anticipated. All work progressed .

Session:
Bent over row x 2
Prime Seated ham x 3
Prime Prototype pull down x 2 (lat)
Prime extreme row x 2 (upper back )
Prime low to high row x 2 (lat )
Rear delt row
Biceps
Adductor

Rest day tomorrow. 🙂

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[oscar Young]

Some advice here… this happens to the best of us . But over time you learn the importance of staying in the moment. In the rep that you are doing …. Not thinking of the one after it , just focusing on one rep at a time then repeating the process during the next rep .

The lack of this means it’s hard to balance expectations as you have not got enough headspace to push maximal loads , have all the variables needed to be present and then still have your mind elsewhere than where it should be.

Pay attention to the ‘NOW’ . It’s all you have and all you can control. Everything else is out of your control

Thank you Oscar, for that, what it is, is that I get so caught up in what loads i want to hit for the session and what happens is i just overshoot the load and i honestly just lose it every time. I’m going to definitely have a good reset of my form on movements over these next sessions and just make sure everything’s feeling right again before I can start to push for more progressions. I’ve just got to really detach myself from numbers at the moment i feel

[/quote]

Exactly mate . Progress is everything, but you have to understand you can make progress in a lot of ways … reps , load (literally micro loading biscuits like 0.25kg , 0.5kg , 1kg) this ensures realistic progressions and also ensures standardised form .

Before I add load , I always ask myself if I was on my own in this gym what would I do … and the load I then choose to add always ends up being the right choice .

A reset of all your lifts will be your best bet at this point.

Otherwise you are just going to end up in a perpetual state of disappointment chasing load, bombing sets and eventually you stop enjoying the process [/quote]

Glad i got your advice I reset my lifts like you said and this was 20lbs off of what i normally do but it felt so much better on my hamstrings it ruined them, the whole session felt more intense aswell as i was properly contracting the targeted muscle properly, I’m so positive that it will show in my leg development this push up always appreciate advice from the guys that know this game inside out that’s why i joined the site haha[/quote]

Hey Tom, this is fantastic to hear . Now build on that slowly but surely keeping standardised form…as you get stronger it will reflect on your legs …keep us posted on how you get on …:) [/quote]

will post physique shots in 2 months to compare just gotta keep working for the time being applying good execution [/quote]
Good man 🙂

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[oscar Young]

Some advice here… this happens to the best of us . But over time you learn the importance of staying in the moment. In the rep that you are doing …. Not thinking of the one after it , just focusing on one rep at a time then repeating the process during the next rep .

The lack of this means it’s hard to balance expectations as you have not got enough headspace to push maximal loads , have all the variables needed to be present and then still have your mind elsewhere than where it should be.

Pay attention to the ‘NOW’ . It’s all you have and all you can control. Everything else is out of your control

Thank you Oscar, for that, what it is, is that I get so caught up in what loads i want to hit for the session and what happens is i just overshoot the load and i honestly just lose it every time. I’m going to definitely have a good reset of my form on movements over these next sessions and just make sure everything’s feeling right again before I can start to push for more progressions. I’ve just got to really detach myself from numbers at the moment i feel

[/quote]

Exactly mate . Progress is everything, but you have to understand you can make progress in a lot of ways … reps , load (literally micro loading biscuits like 0.25kg , 0.5kg , 1kg) this ensures realistic progressions and also ensures standardised form .

Before I add load , I always ask myself if I was on my own in this gym what would I do … and the load I then choose to add always ends up being the right choice .

A reset of all your lifts will be your best bet at this point.

Otherwise you are just going to end up in a perpetual state of disappointment chasing load, bombing sets and eventually you stop enjoying the process [/quote]

Glad i got your advice I reset my lifts like you said and this was 20lbs off of what i normally do but it felt so much better on my hamstrings it ruined them, the whole session felt more intense aswell as i was properly contracting the targeted muscle properly, I’m so positive that it will show in my leg development this push up always appreciate advice from the guys that know this game inside out that’s why i joined the site haha[/quote]
Hey Tom, this is fantastic to hear . Now build on that slowly but surely keeping standardised form…as you get stronger it will reflect on your legs …keep us posted on how you get on …:)

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[oscar Young]

Just reading through your log like i usually do and just noticed it was your birthday yesterday so happy belated birthday

Thank you 😊

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