[oscar Young]

1) The blue print looks decent to me buddy .

2) Everything looks decent. Personally I’d prefer a more stable overhead press than the BB standing military press .

3) yes one working set after however many warm up sets you need to get ready.

4)Any wide stance leg press will always tax adductors. 🙂

Hey mate,

Thanks for getting back to me on this! Would a seated smith press better for shoulders?[/quote]
I would say so yes ..high incline smith . 🙂

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[oscar Young]

1) The blue print looks decent to me buddy .

2) Everything looks decent. Personally I’d prefer a more stable overhead press than the BB standing military press .

3) yes one working set after however many warm up sets you need to get ready.

4)Any wide stance leg press will always tax adductors. 🙂

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[oscar Young]

Hello team,

Another one in the bag this afternoon. Second rotation on the dead stop BB row variation. Kept the load same as last week just to feel a bit more at home with set up and body position. All feels good, so a biscuit will go on the bar next week . Bicep feels better so we were back on the @atlantisstrength unilateral pull down . Scaled back on load here too just to see how bicep felt after . Seems all feels good so far as there’s no aggravation.
Upper back work on the extreme row progressed as well . We take 3 sets here as we can manipulate strength profiles.This set is now getting very hard but we are here for it. Some horizontal rows for lats & rear delts after to wrap it all up .
So far it’s been a productive week. We rest tomorrow then Saturday TBJP team is at @fitxpo_uk in Manchester. Very much looking forward to catching up with Everyone else 🙂

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[oscar Young]

DELTS AND ARMS

Battle of the high incline smith continues. 1kg up and a rep down. This phase I really enjoy as every session is a scrap . Nothing is given , nothing is certain . The only certainty is I will have a bloody scrap. The mental battle, the prep and the nerves before the set. All worth it .

Happy with the session . Very productive .. tomorrow we pull 🙂

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[oscar Young]

You could use:

T bar to start focusing on shortening upper back first . I’d always opt for a chest supported machine to hit my upper back whilst fresh as the stability it provides allows me to lift maximal loads .

Maybe chest supported dual dumbbell row to follow to load the lengthened.

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[oscar Young]

REST DAY

Hey guys , it’s been a rest day but a busy one nevertheless with work , treatments and errands .
Finished off with watching champions league game between city 🆚 Real Madrid. Great game .
Big Delts and arms session tomorrow.
I am up for it 🙂

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[oscar Young]

I would potentially ask the same question Israel has asked above before taking it out completely.
I’d also ask if the soreness is disruptive or if it’s just a bit of awareness in the hamstrings rather than proper disruptive soreness

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[oscar Young]

Foam rolling them before the session has generally worked for me ..

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[oscar Young]

QUADS

Full working day today so didn’t get to train till normal time at 2:00. Session was a go with pendulum being progressed by a 1.25kg biscuit and a rep up . Both top and back off sets went well .
Leg press was a bit tricky tho as bicep was iffy so couldn’t brace properly..we still managed to do some worthy work on there tho.
Overall very productive session though. Happy with everything.

Looking forward to rest day tomorrow and some further treatment on this bicep .

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[oscar Young]

diet was a bit meh yesterday need to sort it out i’m going to set meal timings and stick to them cause it’s getting to the point where it’s 10oclock or even later and i’ve got a big chunk of food to eat it’s probably just appetite declining but this should sort it out cause i can definitely still eat the food i’ll just be full a lot of the time.

upper finished up

mid incline smith 2+2 not that used to the smith yet (my excuse) just a 1 full rep regression from last time but this should definitely go up next time

15+1

nautilus leverage shoulder press 6 , 9

trotter close grip press 5 , 8

hs underhand pulldown 7 , 9

tbar row 5 , 8

didn’t have the time to hit side delts +arms which isn’t ideal but i’ve still got to work around lesson timings at college

lower tomorrow gonna be a fun one as there’s no time limits so i like to take a bit longer to do the session which is good cause leg compound sets bury me

Hey Tom,
Was just going through your log having a read on how you been getting on then I came across this entry .
Whilst pushing up the most important thing is routine. Once you mail that , it’s not only easier to eat , but digestion becomes easier as there’s ample space between meals to help the stomach digest the previous meal.
If you wake up late or miss a meal , it just has such a blanket impact on the whole day & you end up not only struggling to eat as you are still full , but digestion takes a hit too as you are just piling food. You also end up going bed later than normal as you have to stay up getting meals in .

So worth just focusing on tightening up routine and all else will fall in place nicely.

Other than that keep up the good work . 🙂

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[oscar Young]

Hello team ,
So yesterday had a fabulous upper Session. I felt very good during the session & bicep didn’t feel aggravated at all . Managed to go up on almost everything. I scaled back a bit on Atlantis shoulder press as I was struggling with stability so much I struggled to start and finish the set in the same position locked in . So slight scale back and we will push up again and standardise everything.

Today was rest day , I did my cardio first thing as usual then spent the rest of the day between chores & doing steps. Quite tired from it all but it’s all good as I’m off to bed . Very busy morning tomorrow with clients then we hit quads in the afternoon.

Big day ahead , big week ahead . 😉

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[oscar Young]

REST DAY

Very busy day working and doing errands..couldn’t even afford my midday nap…

But hey ho, in bed now & looking forward to a good sleep.

Upper tomorrow:)

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[oscar Young]

Well in this case as you alluded above , you are overthinking….. and I couldn’t give you a better answer than jordan has above 👆🏿

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[oscar Young]

Personally if I run an SLDL , it’s to target my erectors , so programmed on pull day , and if so , I don’t take eccentrics as they are then demanding from a recovery perspective.

If I target glute/ham then I’d opt for an RDL, here I’d prefer to take eccentrics.

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[oscar Young]

PULL / HAMS

Very busy day with clients all morning. Managed an hours nap after pre workout meal and then went after it .

A few movements swapped to accommodate bicep tendon issue , but very productive session overall . A few of the swaps will stay like the foot elevated BB row which felt awesome & safe at the same time .

Looking forward to tomorrow rest day massively. 🙂

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