[oscar Young]

DELTS & TRIS

Hello team…delts and arms today .I altered my grip on the incline press on the smith incline press from a full grip to a suicide grip & lost one rep. Don’t know why I did it & did not keep everything standardised..

Very frustrating, but these are the traps we fall into trying to look to make things easier. And they come at a cost . I know better , but did not do better …a gulf sometimes I never get to cross .

Lesson learnt , must do better next time. Rest of the session went quite well.

Tomorrow we pull . 🙂

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[oscar Young]

Yes I see no problem with this. It’ll be the same machine but two totally different rep ranges . So I say ye go for it Kai 🙂

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[oscar Young]

Tired today! Sleep was iffy, I have no issue getting to sleep , but when I wake for the toilet, im struggling to get back to sleep , which is unlike me as I’m usually fucked. im annoyingly running through business scenarios in my mind thinking , ok this needs to go like this and that needs to go like that, managed eventually to stop and fall asleep , just mentally it’s so much juggling atm and knowing that I need to make as little errors as poss

The Cheltenham gym will be this year, our in house manufacturing will then be jan and then the next gym mid next year, so I need to balance cash flow perfectly to make it all happen, while expanding the supps range which also means the need for constant cash flow management- it’s all doable on these time frames , but just leaves me little room for unseen expenses throughout. I do enjoy this part of things the most as it’s stepping again into entirely new areas of business to operate in , I want us to have 5-6 gyms solidified quickly as then we can then market the whole brand with even more cost efficient margins from a wholesale perspective to get deeper into spots in the world that we are not reaching ( the spots that ONLY buy and sell on margins ) , this is why companies like sci tech and bio tech are so popular , they manufacture in house , in Hungary where labour is crazy cheap , there are less legislations , so it’s hard to compete with them when your selling to some random gym in the middle of no where , but it is doable with pricing that gets close , a legit product and better ( MORE ) marketing. ( however some will still ONLY buy based on the cheapest , which we will never win over and that’s fine, I don’t ever want to be in the cheapest / most dogs shit supp battle )

The gyms allow us to create a bigger shop window effect of the eyes on the brand being ever increasing , more content , more tags etc etc – so the gyms serve as a tremendous marketing tactic ( as well as a revenue stream in of themselves)

So that’s where my head is at atm when I wake in the night , thinking , I can see how we get to the next stage of all this, and I think we can do it, I just know we can’t fuck up . Plus I don’t get business help, I don’t want business help, I like to work everything out myself and let Corinne be the sensible side of me that will go, I dunno Jord double think that one , it sounds a bit off

I don’t know if talking about the business plans is useful for anyone , but if it’s anything , I hope it reassures you that if you just go for it and try not to be afraid , you can potentially do something cool , like I’m really trying my best to do, and then if things do cock up, provided you haven’t ever fucked anyone over, things will always be sweet anyways and you just have a crack at something else . I always think, imagine how mad it must of been when real top companies started to scale and how ballsy they would of had to be to give things moving forward

It shall be well… it’s always been .. ❤️❤️❤️

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[oscar Young]

REST DAY

Cardio done first thing upon wake .. followed by a full morning of work .
Bicep is still sore from yesterday, hoping inflammation goes down by tomorrow when I hit delts & arms .

Fingers crossed 🤞🏿 and double up on cure cumin .

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[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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