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Oso's Log
- Thread starter oso0960
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oso0960
New member
Add as much as you want as long as it's not impacting your recovery much. I'd probably say add as much as you would on a 5x5 since you're still stressing the CNS the same if not more by working closer to your 1rm. On my off days I do 50 pushups, inverted rows, and squats for GPP. It's not much, but it helps my recovery and adds some hypertrophy into the routine.
Tblock - No I'm not going to test them once I'm done. When I switch to the 5x1 I'll be finding out my maxes anyway.
oh shit thats right its 5x3 but heavier weight duh lol. ok i am starting this on monday
yea only problem is im still on cycle so in 4 weeks when i go into PCT ill get a little weaker and it might screw up my whole program?
why not wait till your off cycle to do it? whatever your doing now seems to be working anyway...
oso0960
New member
Yeah I agree with EM that you should wait. It's really your call but this is why I think that you should wait:
The program calls that you start light and ramp up over the period of 4 weeks before even making a PR. Being on juice ATM, you can do a lot more than the average person which is what the program is designed for...so you might not be getting the maximum amount of gains. Your PCT starts in 4 weeks and you'll most likely get weaker when coming off which is when you'll start making PRs with the weights you're able to lift while on.
I think that when you do start it, make your current 3 rep maxes at week 6-8 depending on how much strength you lose. The more weeks you allow to ramp up before hitting your current 3rm and making new PRs, the better.
When I first started the 5x3 I was lifting weight I could probably do for 8-10 so I allowed A LOT of weeks to ramp up. Say for deadlift I started at 265x3 which I thought was still pretty easy at the time. when I reached 345x3, I remember that shit being a heavy mofo but now if I am to lift 345, it's pretty easy. I'm sure if I would've started my deads at 335x3 I would've stalled MUCH sooner, maybe within only a couple of weeks.
The program calls that you start light and ramp up over the period of 4 weeks before even making a PR. Being on juice ATM, you can do a lot more than the average person which is what the program is designed for...so you might not be getting the maximum amount of gains. Your PCT starts in 4 weeks and you'll most likely get weaker when coming off which is when you'll start making PRs with the weights you're able to lift while on.
I think that when you do start it, make your current 3 rep maxes at week 6-8 depending on how much strength you lose. The more weeks you allow to ramp up before hitting your current 3rm and making new PRs, the better.
When I first started the 5x3 I was lifting weight I could probably do for 8-10 so I allowed A LOT of weeks to ramp up. Say for deadlift I started at 265x3 which I thought was still pretty easy at the time. when I reached 345x3, I remember that shit being a heavy mofo but now if I am to lift 345, it's pretty easy. I'm sure if I would've started my deads at 335x3 I would've stalled MUCH sooner, maybe within only a couple of weeks.
oso0960
New member
Day 1
Week 15
Squat
135 x 1x5
165 x 1x3
205 x 1x3
250 x 1x3
295 x 1x3
340 x 1x3
Bench
115 x 1x3
145 x 1x3
175 x 1x3
205 x 1x3
225 x 1x1
240 x 1x3
Row
95 x 1x3
135 x 1x3
145 x 1x3
175 x 1x3
200 x 1x3
Abs
Comments: Still progressing! I know I'm definitely nearing the end though...last rep of squats was a BITCH but I still got it. I know I couldn't have gotten another rep on bench, but it was a little bit easier than the 340 squat. Rows are always annoying. 170x3 press is going to die tomorrow (hopefully). Also, eating has been shit lately. Been killing everything in sight...Probably gained quite a bit of weight so that might be contributing to this continual progression.
Week 15
Squat
135 x 1x5
165 x 1x3
205 x 1x3
250 x 1x3
295 x 1x3
340 x 1x3
Bench
115 x 1x3
145 x 1x3
175 x 1x3
205 x 1x3
225 x 1x1
240 x 1x3
Row
95 x 1x3
135 x 1x3
145 x 1x3
175 x 1x3
200 x 1x3
Abs
Comments: Still progressing! I know I'm definitely nearing the end though...last rep of squats was a BITCH but I still got it. I know I couldn't have gotten another rep on bench, but it was a little bit easier than the 340 squat. Rows are always annoying. 170x3 press is going to die tomorrow (hopefully). Also, eating has been shit lately. Been killing everything in sight...Probably gained quite a bit of weight so that might be contributing to this continual progression.
Tblock1
New member
Damn you're not too far off of a 405 squat lol if you keep that progress, when you get to 370x3 you should be able to squat 405
oso0960
New member
Day 2
Week 15
Squat
135 x 1x3
165 x 1x3
205 x 1x3
250 x 2x3
Press
95 x 1x3
115 x 1x3
135 x 1x3
150 x 1x3
170 x 1x3 PR
Deadlift
135 x 1x3
225 x 1x1
275 x 1x3
315 x 1x3
365 x 1x3
415 x 1x3 PR
Comments: Fuck yeah 170 went up pretty well. 415 dead was pretty hard. Some guy commented on my no belt/no gloves/dbl overhand..although I explained to him what a hook grip was lol. Then some [unt came over and said that I need to lower the weight down under control so I don't hurt their floor. I don't think the bitch realized I was already lowering it under control, just not as slowly as she wanted. USF gym is run by a bunch of pussies.
Week 15
Squat
135 x 1x3
165 x 1x3
205 x 1x3
250 x 2x3
Press
95 x 1x3
115 x 1x3
135 x 1x3
150 x 1x3
170 x 1x3 PR
Deadlift
135 x 1x3
225 x 1x1
275 x 1x3
315 x 1x3
365 x 1x3
415 x 1x3 PR
Comments: Fuck yeah 170 went up pretty well. 415 dead was pretty hard. Some guy commented on my no belt/no gloves/dbl overhand..although I explained to him what a hook grip was lol. Then some [unt came over and said that I need to lower the weight down under control so I don't hurt their floor. I don't think the bitch realized I was already lowering it under control, just not as slowly as she wanted. USF gym is run by a bunch of pussies.
