[oscar Young]

You can have them before during and after..in this window is where your body will benefit massively….as James mentioned above, purely for performance & recovery

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[oscar Young]

@xage my stage weight 2017 season was 90kg I’d then end up pushing to 112 kg when the off season was done.
I had to diet down to 90kg again and went onstage at 91kg in 2018 PCA finals.
After that a conscious decision was made to keep me close to touching distance & make sure we are putting in quality tissue.. i now stand 10kg above stage weight as opposed to last season where I was 21kg off the mark.
Thank you the off season has been my best in my competitive years. A large part due to Jordan being up in Manchester with me, training & seeing me visually..so adjustments are more accurate and off course I’m
Training harder than I have ever trained in his company. : )

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[oscar Young]

@muzmun erm volume is lower because frequency is higher. We split push into 2 with a chest focused day & a delt,Teri day.
We split back into a density day & a width day.
We are doing legs twice…on density day & a full leg session.
So very demanding neurally with less sleeps between rotations..I think it works out as 3.
Recovery is ok, and we are taking it by the day. If I was ever to wake up on a training day and feel I wasn’t ready to go & needed an extra day off, I’d take it..Jordan would too.
I am getting used to this new pivotal system but it’s tough and I see why Jordan doesn’t recommend it when deep in a diet..it’s very very demanding and needs you to be in a surplus calorie wise, if assisted then maybe on cycle, sleeping and maximising recovery to the fullest

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[oscar Young]

@xage
????WORKOUT DAY MEALS
◾️Meal 1 – 3 eggs, 200g 5% fat beef,15g coconut oil
◾️Meal 2 – 60g protein from whey , 30g evoo ALL IN A SHAKE
◾️pre – 60g protein from whey, 100g rice flakes / baby rice, 10g coconut oil, 150g banana
◾️INTRA-
•Leg day 4 scoops of sustain ( 100g carbs ) , •pull day 4 scoops of sustain ( 100g carbs ) •push day 3 scoops of sustain 75g carbs. With each session 3 scoops Mps max , 5g creatine
◾️
◾️3 bagels & 60g protein & 50g jam leg day
3 bagels & 60g protein, 40g jam pull day
3 bagels & 60g protein & 30g jam
◾️Pre bed 30g protein, 300g fat free greek yoghurt, 60g almond butter

????REST DAY MEALS
◾️Meal 1 – off 200g 5% fat beef, 3 eggs
◾️Meal 2 – 300g chicken, 135g avocado
◾️Meal 3 – 200g 5% fat beef, 200g fat free cottage cheese, 10g coconut oil
◾️Meal 4 – 300g Salmon & veg
◾️Meal 5 – 300g minced beef & 40g cashews
◾️Meal 6 – 30g protein, 300g fat free greek yoghurt, 60g nut butter

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[oscar Young]

@aaaaaaa513 great question Tyler, we used to do that before..but in any push session, shoulders will always be the secondary lift. So getting strong is always a challenge because you’ve already done your chest loading and back off.
So we decided to separate the two, and have a session focused on delts where the first move would be a seated press , & guess what..we are much much stronger…we even tried doing a zig zag where we do the top set for chest & then do top set for shoulders. But nothing beats this split .

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[oscar Young]

No they won’t…have a Diet Coke you’ll be alright..

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[oscar Young]

@Mike thank you buddy ????

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[oscar Young]

Hello guys…day off, not much going on. Other than eating & had a few naps as o feel battered from recent training.
Had a check in earlier with Jordan, I am 20 weeks out from PCA Manchester. We plan to cruise for 6 weeks and diet for 14 weeks.
Diet remains the same…AAS wise for the last 3 weeks I’ve been running 2.5ml of Npp only ..I’ve attached my pics from this morning.

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[oscar Young]

Pull session today at frontlinefit performance centre & I hit a PB on conventional deadlifts. 225 for 4 reps with the 5th one burying me.
We live to fight another day..:)
Session was as follows
• I did:

•conventional deadlifts with eccentrics x 2
•Prone pulldown x 1 , x 1 + pivotal reps
Lat stretch
•Seated leg press 1×20
Stretch
Abductor rest pause
Calves

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[oscar Young]

@joshsloane
Sat : rest
Sun : legs
Mom : back
Tuesday : rest
Wed : delts and tri
Thurs : density
Fri : rest
Sat chest
Sun: legs
That’s an example of this weeks split. After each session we asses recovery massively.
If we felt too beat up to train then we would just take an extra day off. That’s not happened so far fingers crossed. ; )

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[oscar Young]

@xage hey buddy , it isn’t about cost, I think basic compounds are serving me just food at the moment. This is year 3 of being assisted so there’s still a long way I feel before I need to add growth.
Currently running Npp only cycle for the next 2 weeks before I start my cruise.
From there we shall then build a base with test & add masteron & primo to start prep .

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[oscar Young]

Delts & tri’s today
Had to change the sequence a bit because I felt when I did crucifix lateral raise before a shoulder press is it took away from the press.
•seated shoulder press 5-9,10-12RP+F+1
•assisted dips 5-9,10-15 RP +F+1
•seated single arm tricep extensions 1 Rest pause(10-12RP+F+1)
•tricep stretch
•lying cuff laterals 1 RP (10-6-4)
•single arm seated laterals 12-5-

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[oscar Young]

Big pull day earlier this afternoon with Jordan ..
Happy with the work done but we have made some changes & swapped a few movements round purely for efficiency
•extreme row 5-9 ,10-12RP+PR+F+ISO
•Atlantis iso pulldown 5-9 back off set
Assisted chins 10-12RP+PR+F+ISO
•T bar row 3 part RP (5 sec stretch between reps 8-5-5
•extreme row overhand grip shrugs 1×12
•cable rear delts 3 part RP 14-6-4
•single arm machine curl 5-9 RP 10-6-4
So going forward we will swap the primary movement extreme row with the t bar..it just saves time & is more efficient. The prime row also can be loaded appropriately to get a better stretch.

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[oscar Young]

80g oats
170g steak
226 red potato

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[oscar Young]

I am halfway through it and it’s defo a good read.

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