[oscar Young]

Another Wednesday, another battle with the high incline smith press . The third time I am attempting this same load . First time 4 reps , last week I dropped to 3 reps because the bench slipped as I attempted the 4th rep & lost stability through trying to create counterforce through my feet .

Today that was sorted with reinforcements brought in . I had someone stand on the weight stack on the bench to make it heavier.

Anyway 4 reps plus a hard one last scrappy rep which I had to grind with a spot from my training partner. At this point taking that last rep with a spot is exposing me to it and gives me a better chance of getting it as a full rep next week.

The acceptance that things are just hard at this point and it’ll take time to progress is very important. So patience is not a virtue here but mandatory if I am to have any chance breaking through this . This is where the fun is , and it has to be embraced, otherwise it’s easier to just switch movements at this point to make things easier.

Tomorrow we pull and hit hams too 🙂

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[oscar Young]

Kuba has covered everything here . But to add to it a bit , whilst pressing I’d think drive arms up and across … think of upper arm (bicep) coming across the chest almost to meet in the midline ..

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[oscar Young]

REST DAY

Cardio first thing upon wake this morning . Work has been sporadic with me going back and forth to the gym across the day .

I also had a treatment on hip, knee & bicep from a different therapist today . He used a lot of manual therapy , dry needling & shock therapy which my other therapist doesn’t use so let’s see how this impacts my niggles . Early bed for me tonight . I need that 150kg incline smith for 5 reps tomorrow.

I can’t think about much else but that set .

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[oscar Young]

Hello Micah ,
Upper lower is a good shout to even things up from a volume frequency stand point.
Here is the link of jordan explaining how to set up this split on you tube .

https://youtu.be/4QAce6Xfofc

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[oscar Young]

QUADS

QUADS

Quite a productive bank holiday Monday at HQ . 5 plates plus a 15kg plate for 5 reps , the most I have pushed on this machine . I actually did the same weight last week and it felt very heavy, but was happy with it nevertheless. But as we are now wading into deep waters, approaching the 6 plate goal, patience is key . Hence taking the same load today, with confidence being the biggest factor . As loads get heavier, there’s as much a mental demand just as much as there is physical demand. Here your mind can start playing tricks wafting your internal dialogue towards self doubt. At this stage 0.1% doubt before you take a rep and it’ll bite you back . Either through injury or just by bombing the set altogether. New levels require new devils. You have to give that load the respect it deserves or it will bite you back . This prep starts from the warm up sets , with each rep being performed as if it was the working set itself. Once in the working set every prerequisite to make the set a success is then habit. The ability to stay in the moment also becomes crucial . Even though the reps are continuous, I tend to try stay present in each rep, never getting ahead of myself to think about the next one, I try perform each one as an individual rep & add it all up at the end .
Rest day tomorrow with cardio first thing & another bout of treatment. 🙂

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[oscar Young]

Hello Daniel , this looks decent on the kit you have available at your gym .
I have a different opinion to Daniel in that cable rows should work well for upper back so lols as elbow path is ‘back and behind’ to encourage scapula retraction. I am not a fan of pullovers due to how much they crossover on the pec .
My two cents 😊

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[oscar Young]

REST DAY
Cardio to start the day , a few steps and generally good day generally with a lot of rest and naps.

Came up to Lytham so went on a long walk and it’s absolutely lovely and picturesque up here .
Early bed .. quads call tomorrow 🙂

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[oscar Young]

Yeah I follow Jordan’s consensus which is a period starting with one & another period starting with another.. there’s no wrong or right so long as you are challenging that portion at some point.

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[oscar Young]

All your execution needs to be standardised .. you should move your heavier set the same way you should move your lighter and higher rep set .

Paused work is however very useful either to help standardise execution , spending time in a certain portion of the movement range to emphasise challenge amongst other reasons .

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[oscar Young]

UPPER

One thing after the other today..very crap night despite going to bed early. Very much up and down .
I started work early too so had to be up earlier than normal . During the workout felt sooo lethargic despite taking two scoops of prepare .

Biceps were playing up as well..so I did what I could do and left . Rest tomorrow so let’s see how we get on Monday .

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[oscar Young]

I’m confused Sam, you spoke about moving to a full body?

How has this been going? Are you progressing?

I’m now curious what stimulated your thinking to shift to a full body, as this is two stages on?

Yes, sorry I should have been more clear – this is my current split and its going okay and progressing but i feel like moving to a full body split would see more returns is how I should have phrased the original post.. would having higher frequency throughout the week be better served or does my current split look okay if I’m progressing and I shouldn’t worry too much on changing plans? [/quote]
If this is your current split , and in your words , ‘it’s going okay and you are progressing’ then that’s where the conversation stops my man.
As it means you are recovering well to be able to consistently progress . So over time your physique should make steps forward.

That’s what we all aim for in the gym I think , so I’d say you are doing well and do not need to fix what’s not broken . Just focus on getting better daily , that’s where the goodness is …in the small steps we make daily , the small wins we take daily .

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[oscar Young]

REST DAY

So cardio first thing upon wake . Starting to really enjoy these. Getting fitter too ..

A full days work with a treatment on my bicep which is very sore at the moment in between. so overall a very productive day. Bed as tomorrow we have a big session 🙂

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[oscar Young]

Atm I’m running 4x per week

Pull

Smith Row x 3

Sa Reverse h/s pull down x 3

Sa h/s row x 2

Neutral cable Row x 3

Reverse pec dec x 3

Cable curl

(face stack) x 3

(Face away) x 2

Push (chest focused)

Pec dec x 3

Seated h/s chest press x 2

Cybex incline Chest press x 3

Machine Lateral raises x 3

Cybex shoulder press x 2

D handle push down x 3

O/h tricep ex x 3

Legs

Adductor x 3

Lying curl x 3

Sl quad Ex x 3

H/s leg press x 2

Seated ham curl x 2

Delts & arms

Lying Y raise x 3

High Incline Smith x 3

Flat chest press x 2

SA cuffed lateral x 2

Dual d handle push down x 3

Dual d handle curl x 3

Across face tricep x 2

Sa preacher curl x 2

Pull, push, rest, legs, delts & arms, rest, rest

My main focus is upper body at the minute, what would you change/adjust?

Hello Sam ,
This is a PPL split . You had alluded to only having 4 days a week to be able to train and you were considering full body ?

PPL won’t work with only 4 day availability, the closest spiky you would be able to run apart from full body , is upper / lower.

But first you need to make up your mind .;)

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[oscar Young]

PULL/HAMS

This afternoon session was productive given the circumstances with my bicep .
I still managed to get some work done staying away from any elbow flexion at all and I am just happy with that to be honest .
I progressed some movement through load and some through work .

Day off training and treatment tomorrow so I am very much looking forward to it 🙂

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[oscar Young]

Sometimes less is more . You will be surprised by how much gains you can make with full body . Your results will be determined by :

•Adherence to diet
• exercise selection and sequence
•Training with ample volume & frequency
•Improving execution each session
•Aiming to progress performance each session
•Aiming to progress effort each session
•Ability to recover between sessions
•consistency

That being said , put together a programme and post it on here for us to help critique and make sure you are heading the right direction. 🙂

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