[oscar Young]

think IMO it’s a combo of most of the stuff already mentioned in here..

•FREQUENCY

•VARIED REP RANGES 6-9,9-12,15,25-30

•PERFECT EXECUTION I.e ROM

•LOADED STRETCHES & STRETCH SETS

•VARIED VARIATIONS (seated,standing,donkey,toe press)

•FEED THEM

•PATIENCE

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[oscar Young]

The first time pinning any muscle I have always got a little PIP.

In general I would say out of all site I found delts to be the least painful the first time and the least painful in the long run.

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I found delts to be the least painful…& I got a really bad phobia of needles… lol the irony ????

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Weird

After my first delts injection I barely moved my hand cause the pip[/quote]
Personally I prefer delts as they are lean and it means you can easily drive the needle until the barrel touches the skin..that way you can ensure the pin is deep in the muscle. Really disperse the oil very slowly, giving it time to settle. That’s one reason for pips due to oil just sat under the skin.

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[oscar Young]

Hey guys rest day today, I had a lie in this morning so felt fresh waking up. But I did have a treatment involving massage and dry needling, so I’m back to square one, feeling battered as nervous system would av been battered from the needling.
Early night before we hit pull tomorrow:)

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[oscar Young]

That makes perfect sense – almost working your way up to the big lift by starting off with more straight forward variations and building the necessary technique/foundation to progress to the conventional dead.

For experienced athletes, can be argued it is used to blast through a sticking point by overloading the top half of the motion. Usually though this comes at a cost of ego.

Corinne’s taken deads out of my split for now until after my comp – I miss them haha.

Ooo smith squats in the mix, things are starting to get nasty! Lower back takes far longer to recover than most can imagine, especially when in the depths of prep.

Yes I feel these movements are complex & shouldn’t be rushed. Deadlifts are more than a lift , I feel they are a skill. So there shouldn’t be a rush to do them if not ready. I also feel rack pulls will teach one basic stuff like how to brace, even with little ROM it’ll still get the nervous system used to handling big loads therefore preparing your body & preparing you mentally for more complex variations like conventional dead’s & RDL’s.
If dead’s have been taken out of your program it’s either because they are hampering recovery or the risk is now higher than the reward. Sometimes during prep there’s no time to play hero. Lol

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[oscar Young]

I found delts to be the least painful…& I got a really bad phobia of needles… lol the irony 😉

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[oscar Young]

So leg day today & it was bloody brutal. The addition of Smith squats has been a killer but in a good way . But I feel my lower back struggled handling the v squat good mornings which I will omit going forward. I feel my lower back needs more time to recover after the barbell RDL.
•lying ham 3 x 8-10,10-12,12-15
•seated leg press 8-10,12-15
•smith squats 10-12, 12-15
•V squat
•leg extensions 2 x10-12
•adductor 2×12-15
•standing calf raise

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[oscar Young]

@samking104 first of all thank you for the compliments and those comparisons, I’m very flattered..I will take ‘mini’ as a compliment as Shaun-tavernier is one of the most complete bodybuilders I know..I’m far from him so mini will do.

I believe certain movements have cross over to their cousins . Example I believe the eccentric conventional deadlifts set me up for the RDL, hence why I went straight to 220kg for 6 reps in the first rotation. In the second rotation on Sunday I took 225kg for 6. So I’m feeling very confident I’ll surpass 230kg this prep.

Plus I’ve only introduced AAS this week so that’ll see me make steps forward in Strentgh.

Sam I’ve been building up for this moment for the last 7 years, so now that it’s here, my plan is to enjoy it as much as I can..it’s almost back to step one for me as bodybuilding is a different game..you said it yourself, to achieve striated glutes , your character will be tested massively. But I’ve never been shut my of getting my hands dirty so like yourself I’m looking forward to the finished product. : ) thank you for checking in.

You’re welcome matey – still a lot more potential to be realised that’s for sure! Shaun is absolutely insane – no tendons or ligaments, just pure grade-A beef.

Fore sure, there is carry over to every movement from another. Deads being rack pulls and stiff legged variations along with other exercises. Same for something like the bench press – often it’s the secondary muscles that should be focused on. Overhead presses, dips, CG bench and other movements will boost it up. Still, a brave man to jump that heavy haha. What is your opinion on rack pulls? I’m really undecided as personally I think it’s one of the most bastardised movements – too much weight, poor ROM with most which ties in with point one and people almost emulating a standing leg press. Obviously it has its merits, but…

Nice response Oscar – exactly what I wanted to hear, but I’m in no way surprised. As soon as you stop enjoying it, then you resent it and the passion fizzles out. Exception being Jay Cutler as it was just business for him and he hated the training side of it haha.[/quote]
Defo a lot of potential to still be had, a lot of tools still available in my toolbox as well.
IMO if you can RDL, do a conventional deadlift or a block pull then I feel those are movements that will not only build character but will yield good returns because they are hard movements.
With rack pulls I feel they have a place & it’s for beginners, and they can be progressed by dropping the height till eventually once shin height can be transitioned to block pulls and then to dead’s in the end..that’s my opinion:)

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[oscar Young]

@djordjegbg yes that should work well. Carb powders are ranked by how quick they can get through the intestine into the blood stream. This will vary from person to person depending on what carb powder they use.
Monitor how it sits in your gut & fast it’s absorbed. If the combo sits well then ran with it 🙂

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[oscar Young]

Today was push day at flex and tone, yesterday was day one of re adding first dose of AAS,so things will get interesting in the next couple of weeks.
Top session this afternoon with numbers getting hit left right and centre. Very optimistic for the next couple of weeks.
Session today
•nautilus seated press 5-9,10-12 pr+f+iso
•hammer seated incline press 5-9,10-12 pr+f+iso
•dips RP 10-8-4
•stretch
•upright row : RP 16-8-4
•rear delts row : RP 16-8-4
•bicep curl 5-9, RP 16-8-4
•abs 3×12

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[oscar Young]

@samking104 first of all thank you for the compliments and those comparisons, I’m very flattered..I will take ‘mini’ as a compliment as Shaun-tavernier is one of the most complete bodybuilders I know..I’m far from him so mini will do.
I believe certain movements have cross over to their cousins . Example I believe the eccentric conventional deadlifts set me up for the RDL, hence why I went straight to 220kg for 6 reps in the first rotation. In the second rotation on Sunday I took 225kg for 6. So I’m feeling very confident I’ll surpass 230kg this prep.
Plus I’ve only introduced AAS this week so that’ll see me make steps forward in Strentgh.
Sam I’ve been building up for this moment for the last 7 years, so now that it’s here, my plan is to enjoy it as much as I can..it’s almost back to step one for me as bodybuilding is a different game..you said it yourself, to achieve striated glutes , your character will be tested massively. But I’ve never been shut my of getting my hands dirty so like yourself I’m looking forward to the finished product. : ) thank you for checking in.

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[oscar Young]

If you still want to have but butter you can have powdered peanut butter. It’s low in sodium,low in calories and also carries low fats than its cousin. And the hydrogenated oils are what’s causing you the grief of indigestion and bloating.

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[oscar Young]

Hello guys, Day off today. Feeling it from RDL’s yesterday..so I’ll up my halcyon tabs from 4-6.
Early bed for me too …

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[oscar Young]

Myprotein.com do good flavour drops. I’ve used them on cream of rice

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[oscar Young]

DEXA for me, but I’m with Clare,I’d go with the mirror & comparing pics.

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[oscar Young]

Evening guys, so PULL/LEG DAY for me today.
Really pleased with the session & how I’ve been able to hold on to strength whilst on a cruise phase.
Anabolics are back in from tomorrow so I should really be able to make steps forward on strength and composition.
Very productive session today, numbers were up on everything, so very optimistic and looking forward to the next 14 weeks.
Session was
•Barbell RDL 5,9,10-12
•chin ups 5,9,10-12 rp with pivotal reps
•Extreme row 10-12 RP
•STRETCH
•paused pendulum 15-20 reps (paused 2 secs in the hole)
•standing ham curl 5-9, 10-12
•adductor 15 reps RP

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