[oscar Young]

Hey Daniel , I see no issues with the set .keep working my man 🙂

Thank you Oscar hamstrings are on fire over yesterday and today from doing them on sunday[/quote]

I was going to mention this ,so glad you’ve said your hamstrings are toast. On the second set there’s a massive hip drive backwards which is what loads the glutes/hamstrings in a lengthened position, so therefore an RDL .

Next time if it’s erectors you want to load , set your hips and don’t shift them backwards and there won’t be any hamstring soreness after . [/quote]

Also with keeping my hips set will that still work hamstrings and glutes indirectly[/quote]
The better question is what is your goal ? Then the answer will specify what lift out of the two suits better 🙂

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[oscar Young]

Hey Daniel , I see no issues with the set .keep working my man 🙂

Thank you Oscar hamstrings are on fire over yesterday and today from doing them on sunday[/quote]
I was going to mention this ,so glad you’ve said your hamstrings are toast. On the second set there’s a massive hip drive backwards which is what loads the glutes/hamstrings in a lengthened position, so therefore an RDL .

Next time if it’s erectors you want to load , set your hips and don’t shift them backwards and there won’t be any hamstring soreness after .

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[oscar Young]

Hey Daniel , I see no issues with the set .keep working my man 🙂

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[oscar Young]

LEGS

Legs absolutely battered this afternoon. Very very productive session indeed .
I took
Adductor x 2
Lying ham x 2
Pendulum x 2
Leg press 15 rest pause
BFE Split lunge x 1
Leg extension x 3

Job done , all food in, shower and bed . Rest day tomorrow. 🙂

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[oscar Young]

This is completely fine …try it and see how you get on. alternatively if you have 2 rotations you can start with pull on one & start with push on another .

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[oscar Young]

REST DAY

Cardio first thing , food shop and a bit of steps scattered across the day . I went to watch and support my training partner at the UKDBFA show in Manchester this afternoon.
He won 🥇 his class so it was a good day .
Steps to finish the day & early bed 🙂

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[oscar Young]

Hey Oscar, hope you are having a great weekend!! I see you’ve always had a high protein diet, have you ever had less protein in your diet and if so what are some differences you’ve noticed? Is your recovery better?

I don’t know any different Veljko , always prioritised protein. 🙂 [/quote]

Thanks for the answer. Good luck at the next show, rooting for you!![/quote]
Thank you 😊

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[oscar Young]

After a lot of research I’ve developed the plan I’m going to use the only thing I’m unsure of is stiff legged dead’s on pull or leg day???

I would have them on pull day Brenden 🙂

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[oscar Young]

UPPER

A very productive session this afternoon. I took 7.5pps for a solid 5 reps on the Atlantis incline chest press which is a all time PB. We will take that with both hands at this point in prep . Do we think 8plates is there ? We shall see 😜.
Atlantis Flat converging press to follow, set up cost me here as I was slipping backwards, work still got done nevertheless and progress was made . Then overhead press with the pin loaded converging press . Such a smooth machine and ties in nicely at the top to bias clavicles and delts . A bit too light so @gym_pin to the rescue here .

Someone asked me this afternoon how I’ve managed to stay on this piece for that long and continually progress . Firstly my progress here has NOT been linear . Sometimes I have had to regress loads taking one step back to allow for 2 steps forward . I don’t view these resets as regressions at all . I pride myself in the quality of my reps and what I get in return from an adaptation standpoint. So it’s simply a case of dropping my ego , holding weight there or taking a step back and eventually there’s a breakthrough. Once that’s done, it’s a simple 1.25kg biscuit each time . Marginal improvements will always compound in the end . There’s a few reasons but this is the main one I see most struggle with . Now I must add the goal is never PERFECTION, the goal is just to be better each time.

Finished with some upper back work , and lat work . Chest supported dumbbell rows here . Very much underrated movement if you ask me , but that’s a story for another day. Tested this out just in case the T bar row I use today has to go into Thursdays session if my hip doesn’t play ball going forwards.

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[oscar Young]

Best thing you can do is try …go with your Instincts and find out. As kuba alludes , invest in a coach . It will speed up the learning process

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[oscar Young]

REST DAY

Not much to report , Cardio first thing followed by a busy day in work .
Some steps this evening to unwind & now off to bed 🙂

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[oscar Young]

I would follow them as they are laid out Alfie .. and a t bar row or chest supported DB row might suffice here 🙂

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[oscar Young]

PULL & HAMS

Today’s session was very testing. Legs felt a bit tired & it took me a while to get going. But a little pep talk to remind myself who I am and the sacrifices I’ve made to get here worked a treat . Because there’s still work to be done …..a lot of it . But without that reminder I felt foggy 🌫️, probably just fatigue playing tricks .
After the reminder came great clarity .

They say fight fire with fire , well , fight words with words in times of doubt . Rest day tomorrow that I am ready for . 🙂

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[oscar Young]

Hey Dan ,
Managed to open it . That is not an SLDL , it’s an RDL .

When performing an SLDL , you don’t drive your hips back or lead through the hips , the knee angle also has to stay consistent throughout the lift so there’s no leg drive at all thereby putting all emphasis on erectors .

What you’ve done here is shift your hips back which then lengthens the hamstrings and glutes and also you had a slight bend in the knee each rep . It’s not wrong , it’s just a different movement biasing hamstrings, glutes.

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[oscar Young]

Hello Dan, can you please send this to my DM please and the link isn’t working. Thanks

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