[oscar Young]

Domingo thank you for sending the pics to my email, I tried sharing them on here so that other athletes would have input but it hasn’t allowed me.
I’ve give you my opinions anyway . All the best and keep us posted on how you get on .

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[oscar Young]

Hey buddy , do you want to send me these on DM maybe …

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[oscar Young]

QUADS

Hello team , good session this afternoon..6 plates and a 15kg for 5 reps .. a set I was very happy with . Controlled and all .

I did feel my knee twinge on the back off set though , so I just stopped .. I cannot be bothered with getting injured again . So I moved to the hip press & took 3 sets , one of 8 , one of 5 & one of 15 reps . No dropset for me today as I did not feel safe . I’ll drop them now as I am doing more cardio and steps .

Hopefully it’s nothing serious and tomorrow we are back on track . 🤞🏿

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[oscar Young]

REST DAY

Cardio done first thing this morning. Cooking , laundry steps .
A bit of work this afternoon then steps again . Just watched a film on Netflix and now having pre bed snack and off to bed I go

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[oscar Young]

Anything where you are bending horizontally to the floor holding a load , will always challenge your erectors . So that being said both will load the erectors. The rdl a touch more even though it does fry hamstrings and then glutes

Would doing a set of each on my density day be a good option as I enjoy both and wanna get the best bang for my buck. I always have a barbell row programmed in after [/quote]
My advice is pick one hinge movement , run it till you can’t progress anymore, then swap it for the next . Rinse and repeat 🔁.

Jordan would start me from the floor , so say a conventional deadlift, once I couldn’t progress we’d go to RDL, rinse again and that would then lead to a BB row , then back to the floor and vice versa .

Danger of running multiple hinge movements is you’ll struggle to recover eventually as you get stronger .

More is not more , less is more . Pick one movement and get ridiculously good at it .

Quality not quantity

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[oscar Young]

UPPER

A very very productive day at HQ . We did a full upper and it went very well . Shoulders felt good , back felt good .. was very pumped in the end .
Happy as everything progressed too . It does leave me wiped out tho .. glad I have a lie in tomorrow:)

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[oscar Young]

Anything where you are bending horizontally to the floor holding a load , will always challenge your erectors . So that being said both will load the erectors. The rdl a touch more even though it does fry hamstrings and then glutes

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[oscar Young]

REST DAY
I had a good day today. Did my fasted cardio upon wake, followed by some work till just before midday .
I then travelled to see my therapist for a session which was superb. He needled me so I feel quite tired & I think I’ll sleep well tonight. Always do when I’m needed …
Upper tomorrow

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[oscar Young]

Hi Cooper

In your other thread you stated that you are able to brace your lumbar with bent knees – is this correct?

If so I would advise you use a conventional deadlift as your primary pull from the floor. I would also recommend using a 45deg back extension bench to allow your body to learn how to differentiate between hip and lumbar flexion. This is what I have used with many athletes in your situation who struggle with lumbar control. No additional load, just bodyweight

Do you think it’s best to pull conventional then with as minimal leg drive as possible? No sunk hips just having a fixed position to pull from? Just with more bend in the knees?[/quote]
I think Adam’s point is for you to use a conventional deadlift just as a start of a hinge pattern to practice bracing . And in time once you learn the skill you’ll be able to crossover into the SLDL and be able to flex from the lumbar .

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[oscar Young]

HAMS & PULL

Excellent session this afternoon at HQ … things are getting very heavy & it’s time to tighten up & make sure form doesn’t slip.
For today I was happy with all movements ..but the bent over row needs a tidy ..we’ll do better next week.

Very tired today & looking forward to rest day tomorrow 🙂

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[oscar Young]

Try it at the start of your pull day with rest on either side of it

I wouldn’t ever run RDL late in session would always be up at the start somewhere

And drop the volume at the end of the leg session?[/quote]
I’d keep volume same on legs to start as you have two sleeps before pull . Then asses recovery and then adjust from there . 🙂

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[oscar Young]

Rich has nailed this …. Absolutely spot on 👌🏿

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[oscar Young]

DELTS AND ARMS

Absolute banger this afternoon at HQ. 3 plates and a 15kg for 4 reps in the incline smith press . The bench slipped back a bit so put me off . But still happy with the set .
Everything else after that really felt good & was progressed … the pump was immense.. happy with it all .

Pull and hams tomorrow.. 🙂

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[oscar Young]

REST DAY
Today was a good day . Not much to report but the usual . Fasted cardio , work , steps … and now preparing for bed .
Delts and arms tomorrow:)

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[oscar Young]

Split squats with cables loading contra lateral are also a great option

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