Oscar young fitness

UPPER

Bits from yesterday’s upper session. Ran out of storage to film the pull portion, but a cracking session nevertheless. Numbers are established now, so I have a clear runway of progress ahead, and hopefully — all being well — we can push some decent numbers by the end of the year, mostly on that beauty that is the Nautilus press.

SESSION
Nautilus flat press x 2
Nautilus incline press x 1
Pec dec x 2
Dip machine x 1
Lateral raise x 3
Tricep extension x 3
Unilateral pulldown x 1
Horizontal row x 2
Upper back machine row x 2

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We’ve travelled this road together for well over a decade—first as my coach, and now as one of my best friends. In that time we’ve weathered so many storms, and we’ve come through solid every time, because when the roots are deep, there is no reason to fear the wind.

You’ve given me so much. Everything I am as a bodybuilder is down to you. And you’ve given just as much to the industry and to British bodybuilding as a whole. But as we all know, kindness gets written in sand while mistakes get carved in stone.

Smooth seas never made a skilled sailor. Storms reveal and build what’s solid—and the brand and the team remain strong. 10 toes. 🤝

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LEGGIES

First training session back after two weeks , and we had to eat the big frog first with a leg session. Volume down a touch, load regressed a touch, since I’ll be detrained by then.

The plan is to push the weight up over the next 16 weeks. Nothing crazy — the aim is quality improvements in the right places. That span gives me a decent progressive runway, which I’m excited about.

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August !! Thank you … so many pics moments that done I can’t fit on here . But damn !what a time to be alive . Immensely grateful for everyone in this carousel , every moment , because in the end these moments are what will count .

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PULL

I’ve had a few questions about my form on the upper back seated row and why my arms are flared, so I thought it would be more helpful to differentiate how I approach lat versus upper back training.

When training the lat, the upper arm is more the focus than the shoulders, as the goal is to bring the lat’s insertion (upper arm) and origin (base of the spine) as close together as possible.

When it comes to the upper back, what’s happening at the shoulders is more the focus than the arm path. If anything, I’d favour the upper arm moving freely, as that allows for more range of motion at the shoulder blade, which is the goal. I’ll often cue driving the upper arm — and the elbow, if helpful — as far back as possible to get full retraction.

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LEGGIES

A sweaty one this afternoon at HQ, but a very productive one nevertheless. A cue that I think would be helpful when it comes to standardising my depth on the leg press and squatting variations is to think of driving the hamstrings against the calves as hard as possible at the bottom. Not only is this beneficial for challenging the quad in full length, but it also ensures an accurate change of direction by eliminating momentum, bounce and any elastic energy at the bottom — further biasing the quad.

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PUSH

Bits from a cracking session yesterday. Not much to report — just work to be done. When all’s said and done, work is all we have across the board.

SESSION

Unilateral tricep cable extensions x 3
Incline press x 2
Machine Lateral raise x 3
Pec dec x 3
Behind the body lateral raise x 3
Machine tricep extension x 3

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🏁

PULL

The reason most bodybuilders and trainees do the majority of their training on machines is the stability they offer through multiple reference points: chest pads, foot pads, thigh pads, handlebars, ankle pads, back pads, the floor, and so on. All of these are there to push into, pull against, drive into, and brace onto.

The number of us who don’t maximise these reference points — and therefore hold ourselves back on a given machine — is incredible. So if you’ve got a lagging body part, this is an area worth looking at.

Here I have a T-bar row where I drive my chest into the pad and my feet into the platform creating counterforce. The result — a more stable movement, and more load lifted. On the horizontal row, same trend: a chest pad to drive into, a bar to pull against, and the floor to push through. And this continues across the workout .

During back training, chest-supported pieces are invaluable. The antagonistic relationship means that if you drive your chest hard into an immovable surface — in this case the chest pad — the back will automatically contract.

So don’t just be aware of the available pads on any given machine. Be intentional about them.

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🏁