[oscar Young]

Hello guys , so session one of the new plan. Pull/legs… the focus of this new plan is to get frequency up so we are hitting some body parts more often than the others.
On top of that we are looking to majority of reset our lifts & make sure internal stimulus is the no 1 priority.
We had a great session, and afterwards assessed & made amendments on what didn’t feel right and omitted what wasn’t necessary.
Please find the session on the log section of the site 🙂

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[oscar Young]

Corrine absolutely nailed it & furthemore when picking food sources then first question you should ask is ‘how hard will this be on my gut?’ & if it’s hard on your gut or challenges it then 9 out of 10 times there’s always an alternative that’ll be easier on your gut. ..

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[oscar Young]

Helllo guys so last push session of deload. We did trial a bit of the workout we’d be doing in the next cycle.. I’ll stick that on the workout log section.we trialed it so we could tweak it if it didn’t feel right ..& we have 🙂
Saturday we drop the hammer on pull/legs

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[oscar Young]

We hit them on pull day too..it’s just a frequency thing …trying to hit them thrice a week. 🙂

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[oscar Young]

Hello guys not much to report today. we have had a rest day..both myself and Jordan have had treatments, with Jordan focusing on his knee & myself focusing on my neck, traps,rhomboids. Just to loosen things up and prepare my back for the next cycle.
So push tomorrow at flex and tone. We are still on full deload & at half volume 🙂

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[oscar Young]

This for me is neither here or there..but I have been coached & taught, if you are ready then you are ready.. if you need alcohol to get you ready then I suppose you aren’t ready..
Also what if after months of dieting it doesn’t agree with your stomach & causes upset?
That’s my opinion tho and not gospel .
Because it’s worked for some people too 🙂

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[oscar Young]

Hello guys , so deload week continues.. leg day earlier, and it was an interesting one. I have logged it all on my log.
It’s a new rotation for the next phase that we sort of tried today.
Myself and Jordan are almost at the ceiling Strentghwise with the previous rotations.
So we are going to have to reset our logs and focus on accuracy, cleaning up sets that maybe had a bit of elastic recoil & so forth.
That being said our leg pressses were 3 sec down & a pause in the hole. That almost made me physically sick.. not to mention we backed of the load significantly.
Take away here is as much as load is important and needs to be progressed..so does execution..or it has to be at par..

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[oscar Young]

Helloo guys, not a lot going on today..it’s a rest day & we (myself & Jordan) are on a deload week.
I am very excited about the next training rotation & I can’t wait to share it with you guys.
We’ll be doing the first session this coming Saturday.
Other than that, tomorrow we will be hitting legs…still on half volume:)

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[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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