Oso's Log

[the.gladiator1987]

good shit! so what is this? A modified 5x3?

 

[oso0960]

good shit! so what is this? A modified 5x3?

Pretty much. It's the same 5x5 you did, except instead of 5 reps I'm doing 3 reps.

 

[the.gladiator1987]

oh got it. You should see some good strength gains then

 

[oso0960]

Day 3
Week 1

Squat
115 x 1x3
145 x 1x3
175 x 1x3
205 x 1x3
240 x 1x2
175 x 1x5

Bench
85 x 1x3
105 x 1x3
125 x 1x3
145 x 1x3
170 x 1x2
125 x 1x3

Row
65 x 1x3
85 x 1x3
105 x 1x3
115 x 1x3
135 x 1x2
95 x 1x5

GHR
2x8

Curls
65 x 3x8

Extensions
55 x 3x8

Comments: Shit sleep and shit diet this past day and still feeling strong and explosive.

 

[oso0960]

Day 1
Week 2

Squat
120 x 1x3
150 x 1x3
185 x 1x3
210 x 1x3
240 x 1x3

Bench
85 x 1x3
105 x 1x3
125 x 1x3
150 x 1x3
170 x 1x3

Row
70 x 1x3
85 x 1x3
105 x 1x3
120 x 1x3
135 x 1x3

Abs
3x8

Comments: Fucking great! Never felt better after a workout. I'm lovin' it.

 

[ExtraMile]

what ab exercise do u do out of interest?

 

[oso0960]

senclip: Dragon Flag - 3 Reps

I don't go down as strictly though. When I go back down to touch my thighs to the bench i make sure to not let my back arch, the whole back should be touching the bench...basically forces you to keep them contracted.

 

[dhawkins]

Subscribed...DO WORK!

 

[oso0960]

Thanks Bro!

Day 2
Week 2

Squat
120 x 1x3
150 x 1x3
180 x 2x3

Press
75 x 1x3
90 x 1x3
105 x 1x3
120 x 1x3

Deadlift
165 x 1x3
205 x 1x3
240 x 1x3
275 x 1x3

Chins
3x8

GHR
2x8

Comments: Feeling great as usual even with 7ish hours of sleep last night (much less than the normal 8-9 I get). Stoked about the chins, I've never been able to do all sets of 8 before. Everything else climbing up very nicely. Everything feels incredibly light and still feeling very explosive. Speed squats are fun. I accumulate so much power from the hole that my feet actually leave the ground at the top of each rep. Kinda like a heavy ass jump squat lol. I might need to watch out for extra unneeded stress on the spine but I feel great so far .

 

[oso0960]

Day 3
Week 2

Squat
120 x 1x3
150 x 1x3
185 x 1x3
210 x 1x3
245 x 1x2
185 x 1x5

Bench
85 x 1x3
105 x 1x3
125 x 1x3
150 x 1x3
175 x 1x2
135 x 1x5

Row
70 x 1x3
85 x 1x3
105 x 1x3
120 x 1x3
140 x 1x2
105 x 1x5

Curls
70 x 3x8

Extensions
60 x 1x8
60 x 1x7
60 x 1x6