[oscar Young]

Hello Asrar,
How are you getting on with training during Ramadan ?

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[oscar Young]

UPPER

Todays session was a good one … I have a flare up in my hip which I have not attended to as it’s not stopped me doing anything yet .
But now my shoulder is starting to niggle a bit , mostly as the loads I’m pressing are close to my strength ceiling .

Nothing serious but it was like a warning shot today . So I need to get both looked at . As I’m sure that shoulder is coming from the hip .

Other than that , I took everything that was there to be taken today and left nothing on the table .

It’s been a good week. 🙂

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[oscar Young]

REST DAY
A straight forward day filled with work and stuff .. not much to report if I’m honest. Back on the gym floor tomorrow on upper 🙂

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[oscar Young]

Dead stops are great tool to reset technique mostly if you are using momentum or elastic energy at the bottom of a lift .

However once standardised and intent is regained , I’d get back to just pressing normally with a improved ‘change of direction’ once in the fully lengthened.

3-4 sec eccentric and a pause at the bottom is great . But at some point you’ll hit a wall without hitting your full potential from a load exposure standpoint. And loading still matters massively. I guess my point is don’t lean on one or the other , do both . 🙂

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[oscar Young]

PULL/ HAMS

Very productive session this afternoon, even though felt quite not with it before the session. But after a scoop of DNFM , headphones in, it was game time .

My training partner is away on holiday at the moment and as much as I enjoy training with him, I enjoyed the solo session. Headphones in and it was game on. Absolutely battered & looking forward to a well earned rest day tomorrow 😊

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[oscar Young]

DELTS & ARMS

Superb session this afternoon. Every lift progressed . Smith press is getting heavy and for the first time I think I have got 5 reps on a top set . It’s always the 7 rep range . So this signals we have to be vigilant with recovery and all . It’s squeaky bum time as sir Alex furgeson used to call it.
The goal is 4pps . So patience in loading is key here so execution is not compromised.
I have uploaded some clips on IG of a few sets . 🙂

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[oscar Young]

Yes the thumb rule is always to start a push up from your leanest point. That way you have a longer runway to push up as the body is responsive to a calorie surplus and you’ll probably get the best results with this approach

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[oscar Young]

REST DAY
Today was a good day . Long but very productive.
Legs remain absolutely fried from yesterdays session though, so will take them to bed soon . We have delts & arms tomorrow 😊

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[oscar Young]

QUADS
What a session this afternoon. Everything felt so good. That good I added a drop set in on the leg press . I was dabbling with adding a straight set but a drop set felt efficient here . Took a triple drop .

So I guess time will tell in the next few days if I can recover. 🙈 I think I can and will be alright 🤞🏿

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[oscar Young]

Hey matey,

Your probably running a volume is too much for you to recover from . I’d take a deload now , drop all the fatigue and then if you are going to run the same split going for adjust the volume all the way down and then build it up slowly over time based on bio feedback.

Thanks Oscar and Michaela, I will drop my volume and just do 1 top set for each exercise until I feel fresh again[/quote]
At this moment, focus on dropping fatigue first because you sound fucked . And then after deload/ devolume start from a very low baseline volume wise and build up slowly.. always try eek out as much from as little volume . And only when recovery allows , do you add more . And even then it’s only about at a time then assess feedback.
If tolerant and recovering well then a bit more .

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[oscar Young]

Hey matey,
Your probably running a volume is too much for you to recover from . I’d take a deload now , drop all the fatigue and then if you are going to run the same split going for adjust the volume all the way down and then build it up slowly over time based on bio feedback.

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[oscar Young]

Rest day today and travel day so made my way back to Manchester. Travel was smooth thankfully. I was a bit nervous after the strike yesterday and whether it’d affect today’s travel.
But it was all good & I am home , prepped and sorted ready for tomorrow.
Hope everyone had a cracking weekend.

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[oscar Young]

If it’s erectors then look to bend over holding a heavy load . As rich says , RDL will be a lot more glute /ham ..
How about a dual dumbbell row ? Or a BB row the way Jordan’s been doing it ?

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[oscar Young]

Have you tried signing out of the site and signing back in ?

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[oscar Young]

Lovely day today at perform x live in London .. had come down to catch up with Jordan shallow .. upper session after at muscle works gym in Bethnal Green was awesome after .
Sushi after went down a treat .
Now to watch the UFC 🙂

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