Oso's Log

[Tblock1]

Jdid - Yeah it's only 1 real working set of 1 rep lol. I guess it's a dbl overhand grip but I think of a hook grip as using the thumb to help and a dbl overhand as no thumb.

EM - I'll still do abs and chins in the higher rep ranges..maybe add dips... but nothing else.

Tblock - fuck you no you won't.

We'll see about that.... Double overhand is just how it sounds, both hands are over the bar, and your thumbs are just over your fingers, versus with hook grip both hands are over the bar but your thumbs are wrapped under your fingers.

 

[ExtraMile]

yeah bro I would add dips, chins, abs and hypers or GHR's if I was you, unless you really respond to super low volume

 

[oso0960]

Well I changed my workout to 5x1 starting today. Here's the template.

5x1

Day 1
Squat 4x1, 1x2
Bench 4x1, 1x2
Row 4x1, 1x2

Day 2
Squat 4x1
Press 5x1
Dead 5x1

Day 3
Squat 5x1, 1x3
Bench 5x1, 1x3
Row 5x1, 1x3

Friday is ramping up to a top set of 1 then a backoff triple. The next Monday workout is the same weight as the top set completed on Friday but for a double. Wednesday squatting..last 2 sets are the same weight.

 

[ExtraMile]

super low volume! I'll be interested to see how this works out for you...

 

[oso0960]

I'll be interested as well.

Well here's my goals for the 5x1. They might be a tad bit high but it'll give me the motivation to try.

Goals

Squat - 385 x 1
Bench - 275 x 1
Row - 225 x 1
Press - 195 x 1
Deadlift - 475 x 1

 

[Tblock1]

I'll be interested as well.

Well here's my goals for the 5x1. They might be a tad bit high but it'll give me the motivation to try.

Goals

Squat - 385 x 1
Bench - 275 x 1
Row - 225 x 1
Press - 195 x 1
Deadlift - 475 x 1

Those don't seem too high to me. How long do you give yourself to get those?

 

[oso0960]

Day 1
Week 1

Squat
135 x 1
155 x 1
190 x 1
230 x 1
270 x 1
305 x 2

Bench
95 x 1
115 x 1
135 x 1
160 x 1
190 x 1
215 x 2

Row
95 x 1
115 x 1
135 x 1
155 x 1
180 x 2

Side weight holds
140 x 2x30s

Comments: Feeling fatigued..probably overreaching from the 5x3. Bicipital tendinitis starting in my left arm bothered me while benching. In about 3 weeks (spring break) I'll be taking the week off from working out. Because this is really low volume I'm making each rep a quality one. I'm focusing on pushing the bar as hard as possible during each rep...kind of like 4 sets of Dynamic effort and 1 Max effort set lol.

 

[oso0960]

Tblock - In 11 weeks including the week I'm taking off for spring break.

 

[JDid23]

haha nice man.. when do you plan on hitting PRs again?

 

[oso0960]

haha nice man.. when do you plan on hitting PRs again?

About 6 weeks.