Oso's Log

[oso0960]

Day 1
Week 3
Squat
45 x 2x5
95 x 1x5
135 x 1x3
185 x 1x2
225 x 3x5

Bench
45 x 1x10
85 x 1x5
105 x 1x5
140 x 1x2
160 x 3x5

Chins
8, 7, 6

Skulls
70 x 3x5

Curls
70 x 3x5

Comments: Each workout, the weights feel equally as heavy. It feels as if my squat weight is as heavy as the first week. My bodyweight is sticking to 191 pounds in the morning. I'm wondering how long this workout to workout progression will last...

 

[oso0960]

Day 2
Week 3

Squat
45 x 2x5
95 x 1x5
135 x 1x3
185 x 1x2
230 x 3x5

Press
45 x 1x10
65 x 1x5
80 x 1x5
95 x 1x2
115 x 2x5
115 x 1x4

Deadlift
135 x 1x3
155 x 1x2
225 x 1x2
265 x 1x5

GHR
2x8

Dragon Flags
2x8

Comments: Starting to feel run down again, gonna deload Friday and next week. Then I'll start my modified 5x5 SF

 

[SaiBoT]

Are you still trying to lose weight bro?

 

[oso0960]

Are you still trying to lose weight bro?

Not anymore, currently I'm not trying to lose or gain. I'm just seeing how my body adjusts to eating healthy (2500-3000kcal) with adequate protein. I just want my strength back at a lower weight right now. Lowest I got down to was 189lbs ~12%bf from 250lbs with a lot more bodyfat (I looked like a football lineman lol). I'm currently 191 even with carbs. I'm surprised I didn't gain too much from the carbs since people claim that the weight gain from them can be out of control. Once I get my strength back I'm going to diet again till I hit 6-8%. Then lean bulking from there on out .

BTW, what do you estimate your bf% to be from that avatar pic? I'm pretty close to it, although you're a little leaner than me.

 

[SaiBoT]

Not anymore, currently I'm not trying to lose or gain. I'm just seeing how my body adjusts to eating healthy (2500-3000kcal) with adequate protein. I just want my strength back at a lower weight right now. Lowest I got down to was 189lbs ~12%bf from 250lbs with a lot more bodyfat (I looked like a football lineman lol). I'm currently 191 even with carbs. I'm surprised I didn't gain too much from the carbs since people claim that the weight gain from them can be out of control. Once I get my strength back I'm going to diet again till I hit 6-8%. Then lean bulking from there on out .

BTW, what do you estimate your bf% to be from that avatar pic? I'm pretty close to it, although you're a little leaner than me.

I think you can still make a nice progress with 3x5 on bench press @ least, about squats you can change to wendler's 5/3/1, i have good results with singles for squats and deads, but not with upperbody movements.

If your having the right carbs you can more easily lose bf, get sustained energy throughout the day with also a good isulin management which helps control the cravings

I have no idea about the % but i know i would look great if i lost 15lbs of spare stuff

 

[oso0960]

I think you can still make a nice progress with 3x5 on bench press @ least, about squats you can change to wendler's 5/3/1, i have good results with singles for squats and deads, but not with upperbody movements.

If your having the right carbs you can more easily lose bf, get sustained energy throughout the day with also a good isulin management which helps control the cravings

I have no idea about the % but i know i would look great if i lost 15lbs of spare stuff

Yeah, sometime in the future I'm going to give the 5/3/1 a go again when I'm not dieting lol. That was a horrible idea to keto and 5/3/1. oh well live and learn.

I'm also never going to do keto again. I was still losing weight rather quickly when I added pre workout carbs and 2 carb post workout meals.

 

[SaiBoT]

Yeah, sometime in the future I'm going to give the 5/3/1 a go again when I'm not dieting lol. That was a horrible idea to keto and 5/3/1. oh well live and learn.

I'm also never going to do keto again. I was still losing weight rather quickly when I added pre workout carbs and 2 carb post workout meals.

The keto diet it's useful though but only for bodybuilders on steroids otherwise while natural you lose alot of muscle and strength, the better aproach it's a clean and balanced aproach with some cardio to burn off the extra stuff.

 

[oso0960]

Well it's been a week or so of not working out and I feel GREAT. Started a new workout today based off of 5x5 SF, here it is:

Monday
Squat 5x3
Bench Press 5x3
Pendlay Row 5x3
Abs 3 sets

Wednesday
Squat 4x3
Press 4x3
Deadlift 4x3
Chins 3 sets
GHR 3 sets

Friday
Squat 4x3, 1x2, 1x5
Bench press 4x3, 1x2, 1x5
Pendlay Row 4x3, 1x2, 1x5
Curls 3 sets
Skulls 3 sets

All sets are ramped. Sets x Reps. Lifting each rep as explosively as possible..Like a dynamic effort day in Westside. (let's see how long that lasts lol.) On Wednesday, last 2 sets of squats are same weight. On Friday, 4x3 is the ramp up sets, 1x2 is the heavy set, and 1x5 is the backoff set.

 

[oso0960]

Day 1
Week 1

Squat
115 x 1x3
145 x 1x3
175 x 1x3
205 x 1x3
235 x 1x3

Bench
85 x 1x3
105 x 1x3
125 x 1x3
145 x 1x3
165 x 1x3

Row
65 x 1x3
85 x 1x3
95 x 1x3
115 x 1x3
135 x 1x3

Dragon Flags
3x8

Comments: Tired. Weights were easy, rep speed was fast. Once I stall and if this type of workout works well, I'm going to try a 5x1 afterwards

 

[oso0960]

Day 2
Week 1

Squat
115 x 1x3
145 x 1x3
175 x 2x3

Press
70 x 1x3
85 x 1x3
100 x 1x3
115 x 1x3

Dead
165 x 1x3
200 x 1x3
130 x 1x3
265 x 1x3

Chins
8, 7, 5

Comments: Weights moving quick!