[oscar Young]

Hello lago,
Personally on leg compound movements i.e the leg press & the hack/pendulum, I prefer to take continuous reps . That way not only is it standardised but there’s constant tension on my legs .

Now if push comes to shove and I have one more rep in the tank but it means taking a pause at the top and one deep breath before I go for it , then that is exactly what I’ll do . Progress at all costs.

The next session I’d look to not do the same and include that rep in with the other cluster to make one continuous set of reps . That in itself would be a progression IMO .

So don’t loose sleep over stuff like this even though this is a good question.

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[oscar Young]

You could alternate between a seated curl and 45 degree hip extension and also throw I a glute ham on the third rotation.

If you have a leg press that will challenges your adductor to some degree mostly if you pressing deep . Leg extensions you can just vary rep ranges or place them at different points of the session .

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[oscar Young]

Here we are 4 days out.. we are starting to pull back to bring the physique to back to life and things should look better each day from here as we back off and creep food up .

I trained pull today … decent session all things considered and glad that’s wrapped up .

We now have one session left and then we should be good to present on Saturday 🎁

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[oscar Young]

Hello Riley ,
This set up really looks solid to me . I would absolutely just crack on and let us know how you get on 🙂

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[oscar Young]

So this isn’t as bad as you at making it . You have a squat variation in each session, you have a shoulder/ chest compound in each rotation, upper back and lat movement.

I’d put the bicep curl in FB2 at the end of the session and do the big work first . If you have a leg extension add it and potentially a lying ham somewhere.

Perfect, and yes I’ll have a leg extension and both a seated and lying leg curl. Should I replace maybe the hypertensions in fb3 with the leg curls? I could make the squats less of a quad biased movement to have sufficient glute stimulus there still[/quote]
I would defo prefer to train the hams on FB3 with leg curls on a machine . If you need quads don’t change the set up otherwise place your legs in the position where you are the strongest on the foot plate and just take the set all the way there ..and past if you can

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[oscar Young]

Hello Kameron,
So you could either suck it up and do smith squats in one rotation and leg press on another bit of you don’t get on with the smith squats you could alter the rep ranges and maybe do
2 sets of 8-10,10-15 on lower A
2 sets of 12-15,15-25 on lower B
OR
3 sets 8-12,6-9,then try match the initial 8-12 or thereabouts on the third set . You could add intensifiers like a rest pause on one set and so forth .

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[oscar Young]

Hello Brandon ,
I think FB would be a better idea as it would increase frequency allowing you to drop volume (1 set per lift for now) but keep progressing whilst also meeting your recovery demands both from training and playing basketball.

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[oscar Young]

So this isn’t as bad as you at making it . You have a squat variation in each session, you have a shoulder/ chest compound in each rotation, upper back and lat movement.

I’d put the bicep curl in FB2 at the end of the session and do the big work first . If you have a leg extension add it and potentially a lying ham somewhere.

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[oscar Young]

So I’d set the pad just under my hip bone to allow for max hip flexion .
Then I’d be thinking of driving back and forth as hard as possible into the pad .
I’d keep my knees locked , as a straight leg with locked knees or slightly soft will bias hamstrings a touch more .

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[oscar Young]

Peak week is here , T minus 5 days … we had push this afternoon… superb session everything considered. 2-3 RIR on everything but still max effort as usual.

We are flat but we should see the body come back to life the next few days ..

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[oscar Young]

Hello pascal ,
I think 3 sleeps is ample between push sessions . In push sessions, my preference is to do all my pressing before I do a chest fly , alternatively start with the chest fly if you struggle with connection and then bunch all your pressing together .

I’d do the same on pull , get all the lat work and rows out of the way then do a bicep curl . Just my preference.

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[oscar Young]

Leg press with your feet up is not biasing quads but more glutes and hams . So i would stick with a low foot placement on the plate and look to go as deep as possible. (Hamstrings pressing against the calf) .

I would adjust the Bulgarian set up so its front foot and back foot elevated on a wedge focusing on getting as much knee flexion and that would also torch your quads massively.

Then I’d do the same on the hack as the leg press ,foot low as possible & take as much ROMS as possible focusing on knee flexion .

This would be enough to rotate If that’s all you got assuming you are also hitting some leg extensions .

Then you can just vary rep ranges for the compounds across the different rotations .

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[oscar Young]

T minus 6 days … resting today .. feel very flat but we hit a new low this morning so that makes sense and this is where I am supposed to be and feel 6 days out .. final stretch now 🙂

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[oscar Young]

T minus ➖ 7 days and it was rest day for me . Not much to report other than a bit of work in the a.m afternoon spent on laptop completing some online courses that I am running behind on and steps.

Last night sleep was absolutely pants so goal was to be in bed for 9:00pm and I hit it . 🙂

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[oscar Young]

Hello Niki ,
This set up is solid my man. Get cracking and let us know how you get on . Excited to see how you progress here

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