[oscar Young]

Hey guys I have uploaded my pull deload session on the log section of the site if you want to have a look on how we usually split volume of work when we are fully on & when we deload. 🙂

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[oscar Young]

@samking104 I have stuck to the deload. Fortunately haven’t got an ego like that. This is the second deload I have done..previously I’d just take a week off the gym.
Yeah reverse banding the hack is a good idea as it eases the load where you are most vulnerable.
The pendulum is the most horrible squat variation. There is no hiding.. lol

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[oscar Young]

@xage I have extremely flat feet which my body has adapted to working with whilst under load. However this meant my hips are constantly out of line (tilted) so regular adjustments have kept me going.
One day we were training legs & I took a PB on the Watson hack squat (5 plates) with very very good execution, my knee hasn’t been the same since.
If you’ve used that hack squat you know it’s angle is very very unforgiving.
Ironically Jordan’s knee hasn’t been the same since .(he took 6 plates)
So I had to take all squat variations out & use leg presses only as it’s sort of the only movement that doesn’t aggravate it.
In terms of treatment I am having dry needling weekly, fascial release and Massage.
During sessions I am having to warm
Up longer.
I also do a back off set first then a top set (6-8) in the middle followed by a 15-20 repper. So far so good ????????

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[oscar Young]

@samking104 thank you for dropping by buddy. In terms of niggles we are working around them and totally staying off movements that aggravate the knee whilst in treatment.
Dry needling is in the same line as acupuncture I think but slightly different as the needle is tweaked about on the site as opposed to acupuncture which is around the site.
It’s slowly getting better and we are now able to do paused squats pain free on pendulum and Hack squat., of course very light tho.
Yesterday I was in with Kuba and JP so we got a bit carried away on push session and did a bit more bout tomorrow all the way to Friday will be deload..I promise 🙂
When we deload there will be no rest pause, drop sets, extended sets, forced reps, muscle rounds or stuff like that. Just straight sets single sets max load & max intensity.
So tomorrow’s session would look like this normally
So tmo , 4 sets for back work

: nautilus pulldown x 1
:hammer pull down back off x 1
: t bar x 2
: seated row machine x 2
: Single arm nautilus lay row x 2
: seated shrug x 2
: reverse pec Dec x 3
: curls x 2
: calf rest pause x 1

And tomorrow’s session halved will look like this:
4 sets for back work as opposed to 8 sets above

: nautilus pulldown x 1
: t bar x 1
: seated row machine x 1
: Single arm nautilus lay row x 1
: seated shrug x 1
: reverse pec Dec x 2
: curls x 2
: calf rest pause

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[oscar Young]

I personally wouldn’t start cardio that high because the introduction of assistance, & you being in a calorie deficit Should kick start fat loss & have you loose the first few kilos with minimal effort…so I’d leave cardio in the toolbox and pull it out at a later date. And even then I’d start low and build up based on feedback.

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[oscar Young]

Hello guys so finally deload has arrived….& boy I’m i pleased about it.
So for until end of next week, sessions will be cut to half volume.
We should be feeling fresh by then and ready to go again.
By the end of today’s workout I wasn’t depleted or absolutely mashed..I just felt right. Legs still felt like they’d been worked but not tipped over the cliff.
Workout consisted of
•lying ham curl 1×8–10
•lying hammer leg press 1x 8-10
•5 sec paused hack squat 1×8–10
•Banded machine RDL 1 x 6-8
•glute bridge (on lying ham curl) 1 x10-12
•leg extensions 2×10-12
•bicep curls 2×10-12
•calf raise RP 10-8-6

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[oscar Young]

Hello @xage no I am not buddy. I’d like to think I haven’t exhausted everything I can yet.
Also this knee problem is coming from the hip, so these weekly treatments are ample at the moment.
Why? I am back able to do a squat variation; paused reps on pendulum and hack.
The other thing that’s made a massive difference is putting my sleeves on skin as opposed to over my leggings.
I have also got an ultra sound machine that I’m going to try too. So I will keep you posted .
And thanks for dropping by too and asking.

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[oscar Young]

I think the benefits of eating raw kale are slim..it’ll just stress your gut & leave your stomach upset IMO

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[oscar Young]

Hello guys, rest day today..so normal ritual. Deep tissue massage & dry needling. Mainly on my traps, lower back and on my quads in preparation for leg day.
Dietwise still running protein & fat with every meal. Keeping me metabolically flexible & in good condition.
Leg day Tomorrow .. Jordan is 2 weeks 4 days out so it’s getting exciting. 🙂

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[oscar Young]

Hey guys ….so another great pull session with Jordan earlier this afternoon..
Strength is still holding & i am
Very pleased with how things are going.
Session was as follows
•T bar row 5-8,10-12
•assisted chins 5-8,10-12
•dual dumbbell row 8–10, 4-6 REST PAUSE INTO EXTREME ROW
•single arm iso pull down 8–10,12-15 REST PAUSE
•seated shrugs 2 x 10-12
•rear delts 3 x12
The extended sets really took it out of me..a well deserved rest day tomorrow

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[oscar Young]

Hey guys
Big push session at flex and tone this afternoon with Jordan.
Feeling good & strong. I am starting to touch new weights & numbers I haven’t touched before & it’s feeling good . Still work to do but I am happy.
Session today was
•nautilus incline press 5-8,10-12
•hammer strength shoulder press 5-8,10-12
•seated nautilus press neutral grip 5-8,10-12
•standing cable flys 2 x 12 (second set 2 part rest pause)
•lying cuff laterals 3 x 10-12 (second set 2 part rest pause)
•front raises 2 x 12
•cuffed cable tricep extensions 2 x 10-12
(second set 2 part rest pause)
•abs 2 x 12
•donkey calf raise RP (10-5-5)
We changed a few things as Jordan is only 2 weeks 5 data out. So the goal to prioritise loading.
As a result we did the top set on the incline press and straight into a top set in the shoulder press. Then we did both back off sets after..that felt pretty good and I was able to touch heavier loads on the shoulder press as I was now fresher as opposed to coming into it when I have already done a chest press top set and back off.

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[oscar Young]

Hello guys …a very very much needed rest day today after that mammoth leg session I had with Jordan yesterday.
I have been for a sauna session & a steam room session.
I feel my body is relaxed and less tense. So just got my pre bed meal to have and I’ll be on my way.
Long week of training ahead
Push tomorrow
Pull Tuesday
Off Wednesday
Thursday legs
Friday push
So every little counts recovery wise .

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[oscar Young]

I suppose what marks point is regarding favouring carbs post workout is to replenish depleted glycogen stores, spike insulin & aid recovery immediately after.
There’s no reason you wouldn’t have them before,
But I’d personally favour during and after..

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[oscar Young]

Yes definitely that’s a factor to consider. So I’d either rotate lifts or have a day in between upper & lower to facilitate for recovery . Otherwise not only will you limit performance, injuries will be lurking about

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[oscar Young]

Cream of rice, whey & some MCT (coconut oil) all gut friendly & doesn’t spike your insulin or leave you feeling lethargic like oats does.

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