Oso's Log

[SaiBoT]

Good job all around bro! Keep it up!

 

[oso0960]

Good job all around bro! Keep it up!

Thanks bro I appreciate it! And thanks to everyone for the motivation, definitely encouraging

About to pump some iron. Before I go though I've been noticing that I've been getting leaner. Not sure about weight because I didn't bring my scale back home, but I just realized that I eat probably 4 meals now instead of the usual 5-6 because I sleep ~11 hours a night . I'm hoping it's not affecting my performance in the gym too much.

 

[ExtraMile]

more sleep = more recovery time and less time spent burning cals so I bet with a little less calorie intake you will be fine. Iv been sleeping quite a lot lately too. Im so jelous that you can squat and deadlift heavy though lol.

This journal is a hidden gem

 

[oso0960]

more sleep = more recovery time and less time spent burning cals so I bet with a little less calorie intake you will be fine. Iv been sleeping quite a lot lately too. Im so jelous that you can squat and deadlift heavy though lol.

This journal is a hidden gem

Yeah I guess you're right with the cal intake stuff, didn't really think about that. Are you on break from school as well? I just noticed your "injured" in your signature. New injury bro?

 

[oso0960]

Day 2
Week 9

Squat
145 x 1x3
185 x 1x3
215 x 2x3

Press
85 x 1x3
105 x 1x3
125 x 1x3
140 x 1x3

Dead
225 x 1x3
265 x 1x3
305 x 1x3
345 x 1x3

Chins
10, 7, 5

Side holds (dumbbell this time)
135 x 2x20s

Comments: Squats and Presses were ok. Top set of deads was fairly tough. Huge decrease in chins after first set. Last time (which I forgot to post) I got 10,9,8. Loved the side holds so much I decided to do them again today . I'm going to deload Wednesday and get back on track with my Friday workout being on Friday. I'm hoping it will make some of the top sets a little lighter lol.

 

[ExtraMile]

Yeah I'm on a break from school . How old are u?

Injury I just mean my back, it's not getting better...

 

[oso0960]

Yeah I'm on a break from school . How old are u?

Injury I just mean my back, it's not getting better...

Damn bro that sucks. Hope it's not fucked up too bad. I'm 19.

 

[oso0960]

Okay so I deloaded today, it ended up being better than I expected.

Squat
135 x 1x1
185 x 1x1
210 x 1x1
250 x 1x1

Bench
105 x 1x1
125 x 1x1
135 x 1x1
155 x 1x1
185 x 1x1

Chins
5, 3, 3

Comments: After this little deloading session I can't wait until I switch to 5x1. Squats felt kind of heavy..I got deeper in the hole with better form because I've started stretching and deep tissue massaging. Benching..Bar felt kind of heavy but 185 went up like 45lbs. I was very tempted to see how many times I could get 225 lol. I'm guessing that has to do with squats tiring me out before benching. And I did chins because I didn't feel like putting on the weights for rows. I'm stoked for Friday's workout

 

[the.gladiator1987]

Good job deloading bro. whats the 5x1?

 

[oso0960]

Thanks man. Here's what the 5x1 is..Just like the 5x5 except it's based around 1 rep instead of 5...Then you can probably guess what the 5x10 is going to look like after this lol.

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

Wednesday
Squat 5x1 (top set is 80% of Monday's squat) or I might just throw in some Front Squats..
Press 5x1
Deadlift 5x1

Friday
Squat 5x1, 1x3(backoff set)
Bench 5x1, 1x3(backoff set)
Row 5x1, 1x3(backoff set)

All sets are ramped. Very low volume, very high intensity. I'll probably see next to no hypertrophy gains but I'm hoping for amazing strength gains . I've always wanted to see how well a routine with only singles would work..Once I get back to the dorm I'm planning on doing extra gpp work on the side that will help maintain my muscle and fitness level.

EDIT: Also, I'm most likely going to take progress pics and hopefully lifting vids before and after every routine starting after I finish this 5x3...