[oscar Young]

Thank you I see nothing wrong with the set .. it’s a touch rushed but nothing alarming .. if you are after challenging your erectors you won’t be aiming for slow eccentrics as such anyway. Set your hips pull get back down and repeat 🔁

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[oscar Young]

Hello Benson ,
This looks good mate.. both exercise selections and volume . Try run this and get back to us and let us know how you get on .

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[oscar Young]

Struggling with this link , can you send it to my DM please .. young_4040

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[oscar Young]

We had a cracking day today in work . Good to be back in a groove with clients and all . I had Jordan shallow be kind enough to jump into our weekly education session and it was so cool. Everyday is a learning day .

In then trained push after and it was a decent session as well . Good day all things considered x

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[oscar Young]

Quality Lower session, took 220kg on deads for 4, the 5th defo could have been there but the lock out would have been rough but I feel it could have been done. First time have taken 220 x 4!

Personally if it was 50/50 sometimes it’s the wise choice to leave it and fight for it another day as now you will be confident it’ll be there next time .
If you took it today it might have taken so much from you and affected the rest of the session negatively. So sometimes it’s about leaving the dance floor at the right time ..

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[oscar Young]

Evening team ,

How are we? I’ve had a good day . Chocka block again . I had toothache start manifesting yesterday afternoon and developed rapidly across the evening so that by nightfall I had to take some painkillers.

Emergency appointment with dentist as I don’t mess with toothache and I have me a 5 day course of anti biotics that I start tomorrow so hopefully will reduce swelling, inflammation and pain 🤞🏿

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[oscar Young]

Hello Niilo,

This looks decent .. in the upper session I’d run something like

Incline smith x 2
Tricep compound x 1
Flat press variation x 1
Wide machine row x 2
Pulldown x 1
Laterals x 2
Tricep isolation x 2
Bicep iso x 2

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[oscar Young]

Hello team ,
A cracking day in work .was on the phone for most of the day trying to sort bank card that was compromised..other than that I managed to train legs . Also bloods back but I’ll get them looked at tomorrow …

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[oscar Young]

Hello Nick ..I think the chest or push movements will struggle over time ..pull should be good .
If I was in your position I’d run
Monday : push
Tuesday : pull
Wednesday : legs (higher volume)
Thursday: rest
Friday : upper

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[oscar Young]

Good evening people ,
A very productive day on work .. no training as I was running a second blood panel this afternoon. I wasn’t very pleased with certain markers of the first panel I run mid December so decided to run one after holiday , resting , double dosing health supps , lying in the sun and sleeping .. we shall see if it worked .
I’ll keep you posted 🤞🏿

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[oscar Young]

I’m going to go ahead and try this after watching the education section videos again:

Chest supported row: 5-9 heavy
Lat pulldown: 10-15 medium, 15-20 lowered
Incline press: 5-9 heavy
Decline cable fly: 10-15 medium, 15-20 lowered
Lateral raises: 10-15 medium, 15-20 lowered
Dips: 5-9 heavy
Tricep pushdown: 10-15 medium, 15-20 lowered
Cable curl: 10-15 medium, 15-20 lowered
Rope hammer curl: 10-15 medium, 15-20 lowered
Kelso shrugs: 10-15 medium

If I’m not progressing lifts anymore then I’ll adjust volume. I have a feeling the dips will be too much after the incline press, but I’ll see.

I think you’ll be okay with the dips as you’ll have only done one press .. but if not you can just vary rep range on DIPS to medium and on the other rotation run dips at a heavy rep range and incline press at a medium rep range

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[oscar Young]

This looks like a perfect set point max ..go get after it son and let us know how you get on.

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[oscar Young]

Meetings , client calls and catch ups this afternoon. A load of admin..typical admin day . But we are grateful. Big big week ahead

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[oscar Young]

I would just be patient mate. Give your back sometime to get better and in the meantime do stuff to strengthen the muscles around it .

If you still want to gradually expose it to SLDLS , I’d maybe programme them at the back end of the session and that way you’d not only be warmer but you’d also not have to pull so much weight where you could pop something. I would also not make 5kg jumps … 1.25kg maybe and sometimes just keep the weight the same and take extra reps to stay at the higher end of rep range. .

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[oscar Young]

Hello Ivan ,
This looks okay and your feedback is you are making progress which is what really matters . However you could also reduce volume a touch on upper session simply by reducing the amount of movements and running an arm day at weekend ? So that would look like upper /lower/rest/upper /loewer/rest /arms

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