Thread: Kuele206's 'Oak Method' Training Log

Shoulders done, are blowing up as fuck. First fail was the military press, than the seated press. The day after leg day is never my best day quads are sore, than the military press is a little bit difficult, maybe we can change the movement?!

Originally Posted by Keule206

Shoulders done, are blowing up as fuck. First fail was the military press, than the seated press. The day after leg day is never my best day quads are sore, than the military press is a little bit difficult, maybe we can change the movement?!

We can move things around of course. Adjusting here and there is how we get the best fit.
I wanted to take you through a full week and then we can make changes going into week 2.

Mealprep looking like this

IMG_20210609_201005.jpg

VGI0763P020011.jpg

I think slowly the Trenn kicks in

Originally Posted by Keule206

VGI0763P020011.jpg

I think slowly the Trenn kicks in

Thats some exotic American street-muffin right there, won't find those where you're at!

The Oak Method - Mass Training

Principles:
1. Maximizes tissue stress
2. Maximizes recovery
3. Promotes rapid recomposition

Methodology:
Extreme intensity followed by adequate rest.

Mechanics:
1. 3 motions per muscle group
2. 12 rep max initiation
3. Motion cycling
4. 2 rep failure set termination

Example:
1. Biceps

Motions:
1. Straight bar curls
2. Seated hammer curls
3. Concentration curls

Process:
1. Warm up; find the weight for each exercise that causes you to fail at 12 reps.
This weight will vary & increase as you progress from week to week, find it at the begining of each workout.
2. Workout; start with
motion 1, perform to failure (should be 12 reps or less)
After 1 set move to motion 2
Motion 2 (same)
After 1 set move to motion 3
Motion 3 (same)
After 1 set move to motion 1 again.

You will repeat this cycle until you fail on the 2nd rep of each motion. Once you reach a 2 rep failure for the motion, eliminate it and perform the remaining motions until 2 rep failure.
The amount of sets you do will vary from workout to workout. This is ok.

Pick a compound motion, and 2 isolation motions for each body part and build your workouts.

4 days of rest will be given to each body part.

Example: Monday-Biceps & back: you will not train biceps or back again until Friday.

I have used this method with great success and have trained others to do so.
Every month, change at least 2 motions for each body part.

Today was rest day, i was all day out of the house hit the 300 gr but also a lot of shit. I hate those days....tomorow we will be back on track

Back and Biceps. Workout was good, same amount of work as last time but the mind muscle connection was better today. Trenn definitely kicks in, insomnia is allive i gained maybe 3 pounds think the 3 gr of protein pays slowly off

Originally Posted by Keule206

Back and Biceps. Workout was good, same amount of work as last time but the mind muscle connection was better today. Trenn definitely kicks in, insomnia is allive i gained maybe 3 pounds think the 3 gr of protein pays slowly off

The results will build faster as the cycle progresses. You're gonna explode!