ODYSSEY HEALTH
PRECISION MEDICINE · LONGEVITY · PERFORMANCE
Heavy Specialisation Training System — Session Index · Abdul-Malick Salie
Six logged sessions, one methodology: Yates-style heavy top sets at ~75% 1RM for 8–10 reps, 3-minute rests, FST-7 finisher, 75-minute cap. Each sheet autosaves per date on this device. Bookmark this page.
Sessions
Back — Lower-Lat Specialisation
OH-TP-BACK-001
Underhand pulldowns · weighted pull-ups · single-arm cable rows · seal rows · loaded back extensions · FST-7 straight-arm pulldowns. ~1:10.
Open log →
Full Chest
OH-TP-CHST-F-001
Incline press · flat DB press · weighted dips · incline flyes · pec-deck · FST-7 crossovers. ~1:09.
Open log →
Lower Chest Specialisation
OH-TP-CHST-L-001
Decline press · weighted dips · decline DB press · high-to-low flyes · stretch flyes · FST-7 crossovers. ~1:09.
Open log →
Traps & Shoulders
OH-TP-SHTR-001
Seated press · heavy barbell shrugs · DB laterals · upright rows · face pulls · FST-7 cable laterals. ~1:10.
Open log →
Quads & Glutes
OH-TP-LEGS-QG-001
Hack squat · leg press · barbell hip thrusts · Bulgarian split squats · 45° hip extensions · FST-7 leg extensions. ~1:13.
Open log →
Full Legs
OH-TP-LEGS-F-001
Hack squat · lying leg curls · leg press · Romanian deadlifts · standing calf raises · FST-7 leg extensions. ~1:11.
Open log →
Serratus & Core
OH-TP-SERR-001
Cable pullovers · incline DB pullovers · punch presses · push-up plus · hanging raises · FST-7 rope crunches · vacuums. ~1:00.
Open log →
Shoulders (spare sheet)
OH-TP-SHLD-001
Original shoulder-only session with light trap work — superseded by Traps & Shoulders, kept as an alternate.
Open log →
Scheduling
Suggested week (6 training days): Day 1 Back · Day 2 Lower Chest · Day 3 Full Legs · Day 4 Traps & Shoulders · Day 5 Arms or weak point · Day 6 Quads & Glutes · Day 7 rest.
Rules: run either Full Chest or Lower Chest as the chest day in a given phase (Full Chest as the default; Lower Chest when that region lags), and either Full Legs or Quads & Glutes as the primary leg day in a given phase, with the other reduced to 2 working sets per lift if used twice weekly. Keep 48+ hours between Back and Full Legs (RDLs and back extensions both load the erectors), and between Lower Chest and Traps & Shoulders (decline pressing and dips fatigue the front delts).
Method
Loads: ramp to a set that fails at 8–10 reps — that load ≈ 75% 1RM (Epley: 1RM = weight × (1 + reps ÷ 30)). Hold it until the top of the rep range on every working set, then add 2.5 kg.
Intensity work (forced reps, drop sets, rest-pause) lives on the final set only. FST-7 blocks run at 50–55% with 30–45-sec rests — density is the mechanism.