Oso's Log

[oso0960]

Stats
19yrs old
6'1 195lbs
12-15% Body Fat
Squat ~ 315
Bench ~ 215
Deadlift ~ 355
Press ~ 135

Goals
Lower Body Fat %
Squat – 365 x 3
Bench – 245 x 4
Deadlift – 445 x 1
Press – 155 x 7
These are my personal bests @248lbs. I lost a lot of strength from various things...glycogen depleted, lower body weight, fractured wrist, sicknesses, bunch more excuses, etc.. Gotta get back up there after I'm much lighter!

Workout
http://www.elitefitness.com/forum/weight-training-weight-lifting/5-3-1-program-647742.html
I'm going to see how 4 days a week does rather than 3.
Assistance Exercises
Day 1 = Press 5x10@50% , Chins 5x3-15
Day 2 = Deadlift 5x10@50% , GHR 5x5
Day 3 = Bench Press 5x10@50% , Pendlay Row 5x10
Day 4 = Squat 5x10@50% , Abs 5x8

Diet
Somewhat similar to http://www.elitefitness.com/forum/diet-bodybuilding/all-natural-peanut-butter-diet-mr-x-280768.html. Carb up immediately after Day 2's and Day 4's workout.

Supplements
Multivitamin/Multimineral
Fish Oil
Vitamin B complex w/PABA, inositol, choline
Vitamin C w/rose hips
Vitamin E d-alpha
Greens+
Fiber

Cardio
Sled pulling 2x a week

 

[SouthernLord]

Hell yeah bro!!!

 

[oso0960]

Yeah man, thanks again for showing it to me. I was getting too excited about it so I decided not to wait until my next bulk.

 

[SouthernLord]

I did the Big But Boring template once. Watch for over training your low back. It doesn't look like a lot on paper, but that's quite a bit of DL and squat volume. You are going to be depleted as fuck after those two workouts. The carb ups should be fun

 

[oso0960]

I did the Big But Boring template once. Watch for over training your low back. It doesn't look like a lot on paper, but that's quite a bit of DL and squat volume. You are going to be depleted as fuck after those two workouts. The carb ups should be fun

Yeah I'll definitely keep an eye on my back. I remember first starting 5x5 and that was killer on my lower back the first few weeks until I got used to it. Hah I can't wait until the carb ups.

 

[oso0960]

Day 1
Week 1

Press
85 x 1x5
95 x 1x5
105 x 1x11
65 x 5x10

Chins
8, 5, 4, 3, 4

Comments: Locking out the press became a bitch. The higher rep range is definitely different than what I'm used to (5x5). Chins were embarassing. At 248lbs I could rep out 2 more on each set. At 50lbs lighter, my strength to weight ratio is even shittier. Hopefully after ketoing my strength/energy levels go back to what they used to be, it's starting to get frustrating.

 

[SaiBoT]

Good luck! Dale Oso

 

[oso0960]

Thanks SaiBoT!

Day 2
Week 1

Deadlift
205 x 1x5
235 x 1x5
275 x 1x11
155 x 5x10

GHR
3x5

Comments: Fuck. I could've made a couple more reps with 275 but my neck/back of head blew up in excruciating pain after the 11th rep. I used to get these back when I did 20 rep squats. Feels like highly intense migraines. Before, I was due for an MRI because of them, but luckily found out that it is because of my neck/traps being really tight. Maybe restricting the required amount of blood flow to the head? I took 10mins break after that to just stretch my neck and it went away for the rest of the workout. I'm glad it didn't end the day.
Only felt like doing 3x5 on GHR because my body was entirely drained from the 5x10 Deadlifts.
Also this carb up is like none other. I pounded 150g of dextrose/malto and some protein. I have never consumed so much sugar in one sitting before lol.

 

[oso0960]

Day 3
Week 1

Weight: 194.6lbs

Bench Press
125 x 1x5
145 x 1x5
160 x 1x11
95 x 5x10

Pendlay Rows
95 x 5x10

Comments: Lots of 11's this week. Forgot what it felt like to have an arm pump. I could definitely see my veins more. Hopefully tomorrow I'll stretch my neck enough so I don't run into anymore tension headaches when squatting.

 

[oso0960]

Day 4
Week 1

Weight: 193.6lbs

Squat
185 x 1x5
215 x 1x5
240 x 1x8
145 x 5x10

Abs
4x8

Comments: Squats felt heavier than they should. I overestimated the deadlift and underestimated the squat. It sucks because I remember adding 10lbs to this and repping out 20 of those bastards. The 5x10 was definitely rough. Getting real sick already of the 150g of dextrose/malto. I feel like I'm drinking this extremely sweet nectar that will instantly give me diabetes and kill me because of how sweet it is. It ends up being like 1 1/2 cup of the shit with almost 1.5x the GI of pure sugar. Two meals of it and I can't bare to look at food that has any type of sugary substance in it. By the way, the weight I post is immediately after waking up, after I drop the load, and before I eat/drink anything.

 

[the.gladiator1987]

lol. good job bro way to keep a log. How did the 5x5 work for you? Im in week 5 of it on Monday and its going good so far, but im looking for a hypertrophy program after it, like HST, or I might just deload and run it again. What do you think

 

[oso0960]

lol. good job bro way to keep a log. How did the 5x5 work for you? Im in week 5 of it on Monday and its going good so far, but im looking for a hypertrophy program after it, like HST, or I might just deload and run it again. What do you think

Thanks man. When I did the 5x5 Single factor, it worked really well. In fact, so well that I thought I didn't ever need to change a thing about it. I literally kept going for a year or so lol. I would stall then retry, over and over. My gains started diminishing over time. First time I ran it I managed 9 weeks of PR's. After the year, I became so stale of the program, I couldn't gain anything. By the time I finished, I could squat 315x3 ATG (it's the only lift I can remember accurately). I believe that's pretty good being that when I started I managed 225x1 which wasn't even ATG. Only thing I wish I did different was add some kind of variety every now and then. I then switched to the Dual Factor 5x5, or the advanced version, and my lifts sky rocketed. After I finished just 4 weeks, my lifts were:

ATG Squat - 305 x 5x5 or 330 x 1x6
Bench - 220 x 5x5 or 235 x 1x5
Row - 185 x 5x5 or 205 x 1x5
Press - 145 x 5x5 or 155 x 1x5
Deadlift - 365 x 5x5 or 405 x 1x5

After a deload and a switch to 3x3/1x3:

ATG Squat - 365 x 1x3
Bench - 245 x 1x4
Row - can't remember..but I managed 10 full range chins @250lbs bw.
Press - 155 x 1x7
Deadlift - 445 x 1x1

Anyway you asked what I think about you either staying with the 5x5 or switch to a hypertrophy program like HST. Depends on your goals. I have heard Dogg Crapp is amazing at hypertrophy. I have never done either DC or HST, so I can't say from personal experience, just what others have told me. Personally, I really enjoy things like 5x10 for hypertrophy..Very simple with lots of volume.

5x5 is not the greatest hypertrophy program if that's what you're looking for. It's good at trying to get the best of both strength/hypertrophy worlds. If you like the progress, why change it? You could tweak it a little to keep it interesting, but if you like the gains you've made from it, there's really no point in changing it. You also have to remember it's a cookie cutter. Madcow2 stressed that. He suggested you do it exactly how it states 1-2x before you start changing anything. That's where I get the 5x10 for hypertrophy or 5x3 for strength from. They are basically the same thing as 5x5 except for: the rep ranges and the last two sets on Friday.

I think you should pick the routine that looks the most appealing to you. You mentioned HST so you must be interested in it. Why not try it out after your 5x5? Give it a good couple of months. If you dislike it, go back to 5x5. After that 5x5, try DC or something. Just don't let your routine go stale on you.

 

[SouthernLord]

I like the 5/3/1 with high volume assistance work for hypertrophy. Train the main lifts like a powerlifter and everything else like a bodybuilder. The best of both worlds

 

[oso0960]

lol! I can't believe I didn't mention the routine I'm currently doing. Yeah gladiator, the 5/3/1 is something else you might want to look into. I just finished the first week and it's already great. You look forward to each specific workout, especially with the 3rd set on the main lift..you're basically trying to make a rep PR every workout.

 

[oso0960]

Day 1
Week 2

Press
95 x 1x3
105 x 1x3
115 x 1x8
70 x 5x10

Chins
5, 5, 5, 5, 5

Comments: Stress is killing my sleep...4yr relationship breakup, starting college again, etc...

 

[SaiBoT]

Day 1
Week 2

Press
95 x 1x3
105 x 1x3
115 x 1x8
70 x 5x10

Chins
5, 5, 5, 5, 5

Comments: Stress is killing my sleep...4yr relationship breakup, starting college again, etc...

4y relationship break? Fuck that, you were 15 when you started lol! Now you will live the good life, i wouldn't have a serious relationship while on college and so young if i could turn back time

 

[the.gladiator1987]

Thanks man. When I did the 5x5 Single factor, it worked really well. In fact, so well that I thought I didn't ever need to change a thing about it. I literally kept going for a year or so lol. I would stall then retry, over and over. My gains started diminishing over time. First time I ran it I managed 9 weeks of PR's. After the year, I became so stale of the program, I couldn't gain anything. By the time I finished, I could squat 315x3 ATG (it's the only lift I can remember accurately). I believe that's pretty good being that when I started I managed 225x1 which wasn't even ATG. Only thing I wish I did different was add some kind of variety every now and then. I then switched to the Dual Factor 5x5, or the advanced version, and my lifts sky rocketed. After I finished just 4 weeks, my lifts were:

ATG Squat - 305 x 5x5 or 330 x 1x6
Bench - 220 x 5x5 or 235 x 1x5
Row - 185 x 5x5 or 205 x 1x5
Press - 145 x 5x5 or 155 x 1x5
Deadlift - 365 x 5x5 or 405 x 1x5

After a deload and a switch to 3x3/1x3:

ATG Squat - 365 x 1x3
Bench - 245 x 1x4
Row - can't remember..but I managed 10 full range chins @250lbs bw.
Press - 155 x 1x7
Deadlift - 445 x 1x1

Anyway you asked what I think about you either staying with the 5x5 or switch to a hypertrophy program like HST. Depends on your goals. I have heard Dogg Crapp is amazing at hypertrophy. I have never done either DC or HST, so I can't say from personal experience, just what others have told me. Personally, I really enjoy things like 5x10 for hypertrophy..Very simple with lots of volume.

5x5 is not the greatest hypertrophy program if that's what you're looking for. It's good at trying to get the best of both strength/hypertrophy worlds. If you like the progress, why change it? You could tweak it a little to keep it interesting, but if you like the gains you've made from it, there's really no point in changing it. You also have to remember it's a cookie cutter. Madcow2 stressed that. He suggested you do it exactly how it states 1-2x before you start changing anything. That's where I get the 5x10 for hypertrophy or 5x3 for strength from. They are basically the same thing as 5x5 except for: the rep ranges and the last two sets on Friday.

I think you should pick the routine that looks the most appealing to you. You mentioned HST so you must be interested in it. Why not try it out after your 5x5? Give it a good couple of months. If you dislike it, go back to 5x5. After that 5x5, try DC or something. Just don't let your routine go stale on you.

Thanks for the response man. I want to try DC, HST and 5x10. One question, on the 5x10, is every set to failure? or is it ramped up like with the 5x5 but obviously a little less weight so you can hit 10 on the 5th set.

Oh and I wanna try the 5x3x1! lol i wanna do everything

 

[oso0960]

4y relationship break? Fuck that, you were 15 when you started lol! Now you will live the good life, i wouldn't have a serious relationship while on college and so young if i could turn back time

I know man. I had quite a few opportunities in highschool but turned them down for her, especially because we were both our firsts. Worst part is that I wasn't the one who ended it either. Yeah I'm just gonna worry about my studies for now with the occasional fling, definitely don't want to get into anything serious again for a while. I wouldn't care to turn back time since I'm already young, but I wouldn't mind stopping it and staying in college for the rest of my life

@Gladiator - Yeah the 5x10 would be ramped with a little less weight. Or you could do the advanced version of 5x5 and just make everything a little less weight and 5x10 (not to failure, but they are straight sets)...you will want to be pretty conservative lol. I couldn't imagine doing 5x10 to failure every set on squats or deadlifts.

I think the 5/3/1 is great, attempt a PR every workout and it's very flexible. People have made some amazing progress on this program, but Wendler stresses you NEED to be conservative...ie. use 90% of your maxes and start from there.

 

[oso0960]

Day 2
Week 2

Deadlift
225 x 1x3 (double overhand)
255 x 1x3 (double overhand)
290 x 1x10 (hook grip)
185 x 5x10 (double overhand)

GHR
3x5

Comments: Fanfuckintastic! No tension headache today due to constant trap/neck stretching . I've decided to start using just the basic double overhand grip for everything except the 3rd set. I might start using it for that one too since my grip doesn't hold me back...yet. Also I added 25lbs to the 5x10. I think the weight was perfect, although they were still easier than the squats.. GHR's were great. Really gave each rep my all. I need to get used to them first before I start using higher reps.

 

[the.gladiator1987]

I know man. I had quite a few opportunities in highschool but turned them down for her, especially because we were both our firsts. Worst part is that I wasn't the one who ended it either. Yeah I'm just gonna worry about my studies for now with the occasional fling, definitely don't want to get into anything serious again for a while. I wouldn't care to turn back time since I'm already young, but I wouldn't mind stopping it and staying in college for the rest of my life

@Gladiator - Yeah the 5x10 would be ramped with a little less weight. Or you could do the advanced version of 5x5 and just make everything a little less weight and 5x10 (not to failure, but they are straight sets)...you will want to be pretty conservative lol. I couldn't imagine doing 5x10 to failure every set on squats or deadlifts.

I think the 5/3/1 is great, attempt a PR every workout and it's very flexible. People have made some amazing progress on this program, but Wendler stresses you NEED to be conservative...ie. use 90% of your maxes and start from there.

Oh so either ramp up like the 5x5 or pick the same weight and do it 5 times for 10 reps? I kinda like the ramping just because you can go heavier on the last set.

Ill look into the 5x3x1 for sure. Its either that, HST or 5x10. Well see!

 

[the.gladiator1987]

Day 2
Week 2

Deadlift
225 x 1x3 (double overhand)
255 x 1x3 (double overhand)
290 x 1x10 (hook grip)
185 x 5x10 (double overhand)

GHR
3x5

Comments: Fanfuckintastic! No tension headache today due to constant trap/neck stretching . I've decided to start using just the basic double overhand grip for everything except the 3rd set. I might start using it for that one too since my grip doesn't hold me back...yet. Also I added 25lbs to the 5x10. I think the weight was perfect, although they were still easier than the squats.. GHR's were great. Really gave each rep my all. I need to get used to them first before I start using higher reps.

nice bro! how do you do your GHR's? We dont have anything atmy gym to be able to do them

 

[oso0960]

Oh so either ramp up like the 5x5 or pick the same weight and do it 5 times for 10 reps? I kinda like the ramping just because you can go heavier on the last set.

Ill look into the 5x3x1 for sure. Its either that, HST or 5x10. Well see!

Yeah. They are both completely different. If you ramp, it's hard to hit into overtraining, you basically add weight until you can't. If you pick straight sets, you ramp by weeks instead of sets. The 1st week is easy. 2nd week is somewhere between your maxes and the 1st week. 3rd week is when you hit your top weights, and the 4th week is an attempt to surpass the 3rd week. After the 4th week you will be overreaching (at least should be..if you aren't then you will probably do better on the linear version) and you will need to take a deload.

 

[oso0960]

nice bro! how do you do your GHR's? We dont have anything atmy gym to be able to do them

Yeah I workout at a 'hardcore' gym, I can slam weights, bleach the floor with chalk, etc., but they don't even have a glute ham raise lol. At the gym, we have a lat pulldown machine that has a wide seat. I face the other way and snug my feet under the thing that keeps your knees from coming up. kinda like this video: YouTube - Ghetto GHRs: BWx5 (first time trying these)

here's another one: YouTube - Ghetto GHR I don't use the cable though, if I can't come back up I push the floor with my hands.

I'm sure your gym has a ball, so try and find something that you can snug your feet into and do them this way if you want: YouTube - Glute Ham Raises - finally, a use for a Bosu ball!

 

[the.gladiator1987]

Ill probably ramp up.

Oh ok so you pretty ,uch use anything that can hold your feet? Ill be doing these after the 5x5 Im doing when i get into a 5x10 or a 5x3x1.

 

[oso0960]

Day 3
Week 2

Bench Press
150 x 1x3
160 x 1x3
170 x 1x7
100 x 5x10

Pendlay Row
100 x 5x10

Comments: All right workout. 170 felt kind of heavy. Since I don't have a spotter, I don't want to try anything I'm not too sure I'll get.

 

[ExtraMile]

hey bro if you wana keep double overhand give hook grip a try SL swears by it and used it for his pendlays too, iv been trying it and its great! You'll feel like a beast pulling big weights with double overhand too once you get over the initial pain of hook grip!

 

[oso0960]

hey bro if you wana keep double overhand give hook grip a try SL swears by it and used it for his pendlays too, iv been trying it and its great! You'll feel like a beast pulling big weights with double overhand too once you get over the initial pain of hook grip!

Hey thanks man, I am also a big proponent of the hook. I am thinking about actually getting away from using the hook and going with the basic DOH for all of my deads. Since I've been on a keto-ish diet, my strength has plummeted but my grip strength has stayed the same. My grip actually feels like my strong point now =/.

 

[oso0960]

Day 4
Week 2

ATG Squat
225 x 1x3
240 x 1x3
255 x 1x4
150 x 5x10

Abs
3x8

Comments: Garbage. I can't believe I could only get 255lbs 4 times. It was a real struggle too. Only about a month ago I thought I was getting really weak when I managed 315x3..then 300x3...lol. My squat is dive bombing. I guess this shouldn't come as a surprise though since people doing any type of keto diet cannot maintain their intensity. I also think squatting 1x a week vs 3x a week has something to do with it.

EDIT: oh yeah btw I switched to a TKD. Seems unlike everybody else I can't stand carb up days. I get sick after my 1st-2nd meal and don't want to look at another carb afterwards lol. I'm also afraid to do a dirty carb up since by 'dirty' I'll want things that are high in carbs AND high in fat. So before each workout I'm going to drink ~50g malto/dextrose.

 

[SouthernLord]

Hang in there bro. I cut from around 20% to a calipered 13% in twelve weeks this spring. All my lifts took a shit in the process. In fact I gave up a month early because I couldn't stand being weak any more. I am comfortably at ~15% and I've gained all the weight/strength that I lost. Cutting natty sucks balls. Next time I decide to cut I'll be juiced up lol.

Day 4
Week 2

ATG Squat
225 x 1x3
240 x 1x3
255 x 1x4
150 x 5x10

Abs
3x8

Comments: Garbage. I can't believe I could only get 255lbs 4 times. It was a real struggle too. Only about a month ago I thought I was getting really weak when I managed 315x3..then 300x3...lol. My squat is dive bombing. I guess this shouldn't come as a surprise though since people doing any type of keto diet cannot maintain their intensity. I also think squatting 1x a week vs 3x a week has something to do with it.

EDIT: oh yeah btw I switched to a TKD. Seems unlike everybody else I can't stand carb up days. I get sick after my 1st-2nd meal and don't want to look at another carb afterwards lol. I'm also afraid to do a dirty carb up since by 'dirty' I'll want things that are high in carbs AND high in fat. So before each workout I'm going to drink ~50g malto/dextrose.

 

[oso0960]

Hang in there bro. I cut from around 20% to a calipered 13% in twelve weeks this spring. All my lifts took a shit in the process. In fact I gave up a month early because I couldn't stand being weak any more. I am comfortably at ~15% and I've gained all the weight/strength that I lost. Cutting natty sucks balls. Next time I decide to cut I'll be juiced up lol.

Thanks man that's actually great to hear. I was starting to get worried my lifts wouldn't come back up very well once I'm done. I wonder how low of a bf% I can get by doing keto naturally...

 

[oso0960]

I weighed in at 192.2 this morning. Do you guys weigh yourself in the morning or sometime else? I try to weigh myself before I eat/drink and after I take the morning shit. I find my weight fluctuates way too much during the day, infact I was weighing a little over 200 in the middle of the day from water and whatever else.

Also, I'm psyched for Thursday. In my public speaking class we have to talk about something we achieved in life. I told the teacher I'll talk about ripping phonebooks and demonstrate it for the class. I was kind of scared since the last time I ripped a phonebook was like 2years ago until today. Man I still got it. I actually took down a phonebook the size of the biggest one I've ever done. I just can't wait to handle one in class. Actually, once I'm done dieting, I think I'm going to get back into serious hand strength again.

 

[SouthernLord]

I weighed in at 192.2 this morning. Do you guys weigh yourself in the morning or sometime else? I try to weigh myself before I eat/drink and after I take the morning shit. I find my weight fluctuates way too much during the day, infact I was weighing a little over 200 in the middle of the day from water and whatever else.

Also, I'm psyched for Thursday. In my public speaking class we have to talk about something we achieved in life. I told the teacher I'll talk about ripping phonebooks and demonstrate it for the class. I was kind of scared since the last time I ripped a phonebook was like 2years ago until today. Man I still got it. I actually took down a phonebook the size of the biggest one I've ever done. I just can't wait to handle one in class. Actually, once I'm done dieting, I think I'm going to get back into serious hand strength again.

Fuck yeah. Ripping phonebooks is fucking beastly bro. I've never tried and I doubt I could pull it off.

I usually weigh myself weekly and always on the same day around the same time.

 

[oso0960]

You'd be surprised bro, it's really not TOO hard to do and is a great crowd pleaser.

If you want, give it try sometime - http://www.thegripauthority.com/articles/CE-AdvancedPhonebookTearingTechniques.pdf

I personally prefer the grip n rip style, definitely the most legit.

 

[the.gladiator1987]

I weighed in at 192.2 this morning. Do you guys weigh yourself in the morning or sometime else? I try to weigh myself before I eat/drink and after I take the morning shit. I find my weight fluctuates way too much during the day, infact I was weighing a little over 200 in the middle of the day from water and whatever else.

Also, I'm psyched for Thursday. In my public speaking class we have to talk about something we achieved in life. I told the teacher I'll talk about ripping phonebooks and demonstrate it for the class. I was kind of scared since the last time I ripped a phonebook was like 2years ago until today. Man I still got it. I actually took down a phonebook the size of the biggest one I've ever done. I just can't wait to handle one in class. Actually, once I'm done dieting, I think I'm going to get back into serious hand strength again.

lol nice project, bro!

And i weigh myself at 10:00 PM every night. Well not every night but couple times a week. I know theres food and water and all that shit in there but i like seeing what I am heaviest.

 

[oso0960]

Day 1
Week 3

Press
95 x 1x5
105 x 1x3
125 x 1x3
75 x 3x10

Chins
5, 5, 5, 5, 5

Comments: Well I'm confident I'm overreaching and probably borderline overtraining. Last Tuesday was a good day. Last Thursday was the beginning of going down, Friday sucked and today sucked even worse. I'm planning on splitting this week up into two weeks. Today and Thursday, then next Monday and next Thursday and then a good week of deload-relaxation. If I end up feeling really drained I'll deload for 2 weeks instead. Man I didn't know I could overreach/overtrain THIS quickly even on a diet lol.

As for my diet, progress is stalling I think.. I'm going to give it a couple more weeks to either see mirror differences or scale differences. If nothing I'll say fuck it and get my metabolism back to normal and go from there.

 

[SouthernLord]

Maybe you should drop the accessory work volume. BBB might have been a bad idea eating below maintenance. If that doesn't work go back to maintenance kcal and a normal macro breakdown for a few weeks to reset your metabolism.

 

[oso0960]

Maybe you should drop the accessory work volume. BBB might have been a bad idea eating below maintenance. If that doesn't work go back to maintenance kcal and a normal macro breakdown for a few weeks to reset your metabolism.

Holy shit bro that was quick. Do you think I should go along with Tuesday, Thursday, Friday or Thursday, Monday, Thursday without accessory work?

 

[SouthernLord]

Holy shit bro that was quick. Do you think I should go along with Tuesday, Thursday, Friday or Thursday, Monday, Thursday without accessory work?

lol

I'm post stalking you.

I would hit T/TH/F and cut the accessory volume in half or thereabouts. Instead of 5x10 do 3x10. I forgot what kind of cardio you are doing. Steady state or HIIT? HIIT burns me the fuck out when eating like a bird.

I've thought about a few different scenarios for cutting and using the 5/3/1. Just doing the core lift and a few rounds of complexes seems like a good idea to me. I might actually try it once I decide it's time to get not so fat. Maintain strength on the lifts that matter while getting in bad ass shape with complexes or HIIT work.

 

[oso0960]

lol

I'm post stalking you.

I would hit T/TH/F and cut the accessory volume in half or thereabouts. Instead of 5x10 do 3x10. I forgot what kind of cardio you are doing. Steady state or HIIT? HIIT burns me the fuck out when eating like a bird.

I've thought about a few different scenarios for cutting and using the 5/3/1. Just doing the core lift and a few rounds of complexes seems like a good idea to me. I might actually try it once I decide it's time to get not so fat. Maintain strength on the lifts that matter while getting in bad ass shape with complexes or HIIT work.

lol I've noticed

Yeah I'm not doing strenuous cardio. I'll see how T/Th/F works then. I've already got a head start on the 3x10s lol. I pull a tire around for like 5 mins and call it good. I don't even think it's good enough to be called cardio. That sounds like a pretty good idea with the complexes, I might try that next time.

 

[SouthernLord]

lol I've noticed

Yeah I'm not doing strenuous cardio. I'll see how T/Th/F works then. I've already got a head start on the 3x10s lol. I pull a tire around for like 5 mins and call it good. I don't even think it's good enough to be called cardio. That sounds like a pretty good idea with the complexes, I might try that next time.

I'm actually doing the 5/3/1 on M/W/F and complexes on T/Th/S, but I am eating at a big caloric surplus lol. I think we discussed the complexes already 60 seconds rest killed me. I couldn't even get 4 complete rounds. I'm up to five rounds using 70 pounds and 90 second intervals. I am going to keep the 90 second intervals and up the weight 5 pounds a week. Complexes are a lot funner than the usual LISS cardio I was doing and they don't kill my knees like HIIT.

 

[oso0960]

Day 2
Week 3

Deadlift
245 x 1x5
175 x 1x3
305 x 1x7
195 x 3x10

GHR
3x5

Comments: Well I've decided to do today's workout Friday, next workout Tuesday, and the following workout Friday. I felt really beat down most of this week plus a lot of school and family stress. Body weight wasn't moving either. I think it was Wednesday that I decided to bump my calories back up to 3000kcal to try and give my metabolism a boost. I actually lost more weight after doing so lol. I woke up today and was 191 lbs. I'll keep it at 3k for a couple of weeks. After the deload, I'm going to switch to 3x a week.

 

[the.gladiator1987]

sounds good. what are your stats?

 

[oso0960]

sounds good. what are your stats?

My stats are basically whatever I could lift on my 3rd set of my first exercise. As you can see pretty damn shitty lol.

 

[the.gladiator1987]

My stats are basically whatever I could lift on my 3rd set of my first exercise. As you can see pretty damn shitty lol.

haha nah it aint shitty, i meant like height weight bf age all that

 

[oso0960]

haha nah it aint shitty, i meant like height weight bf age all that

Eh, pound for pound I'm probably just as strong as I was before but it still sucks lol.

6'1, 191 lbs in the morning
probably about 12%bf now
19yrs old

About a month ago I took measurements:
Chest: 43.5"
Arms: 15"
Neck: 15"
Hips: 41.5"
Waist: 35.5"
Navel: 34"
Thighs: 26.5"
Calves: 16"
Forearms: 12.5"

 

[oso0960]

Day 2
Week 3

Bench
145 x 1x5
160 x 1x3
180 x 1x3
105 x 3x10

Pendlay Rows
3x10

Comments: 1 more day until a week of deloading..definitely am needing it. I bought a gram scale the other day so I'm measuring my peanut butter pretty accurately now lol.

 

[the.gladiator1987]

Day 2
Week 3

Bench
145 x 1x5
160 x 1x3
180 x 1x3
105 x 3x10

Pendlay Rows
3x10

Comments: 1 more day until a week of deloading..definitely am needing it. I bought a gram scale the other day so I'm measuring my peanut butter pretty accurately now lol.

yea im sure its for measuring peanut butter hahaha

i need a deload week sometime too, i think in about amonth ill take 2 weeks completely off before i start my cycle. Ill be squatting 315x5, benching295x5 and deadlifting 335x5

keep it up bro!

 

[oso0960]

yea im sure its for measuring peanut butter hahaha

i need a deload week sometime too, i think in about amonth ill take 2 weeks completely off before i start my cycle. Ill be squatting 315x5, benching295x5 and deadlifting 335x5

keep it up bro!

Thanks man! Good luck on your following month, awesome progress even if you stalled now. lol have you tried 315x1 on bench yet?

 

[the.gladiator1987]

Thanks man! Good luck on your following month, awesome progress even if you stalled now. lol have you tried 315x1 on bench yet?

thanks man. hopefully i keep setting PR's. My last week of my cycle i did 225x15, then 315x1. That was back in june. I really started eating more and since the 5x5 now i feel like i could do 315x1 for sure. Maybe not after 225x15, but i was also doing 275x9 back then. I just did 275x5 last night and felt like i could 2 more so im pretty happy.

let me know how your 5x3x1 goes, i wanna do it after my cycle or maybe the 5x5 again idk yet depends how it goes for you!

 

[oso0960]

So...I'm done with keto dieting lol. I felt like shit, strength was shit, daily bloody noses (probably from lack of potassium in diet), some bullshit sickness this past week.. Since I was able to get all the reps on the last 5/3/1 cycle I bumped my weight up 5-10lbs. I'm introducing carbs into my diet with hopes of doing body recomposition rather than bulk/cut cycles. I've also switched from 4x a week to 3x a week.

My 5/3/1 assistance exercises now look like this:
MP day
Chins 5 sets
DB Press 5x10
Skulls 5x10

Squat day
GHR 5 sets
Abs 5 sets

BP day
Rows 5x10
Dips 5 sets
Curls 5x10

Dead day
GHR 5 sets
Abs 5 sets

 

[the.gladiator1987]

looks good to me! oh i got 315x2 lasy night on bench. lifts still goin up, love this program.

your split looks good just stick to it and get those cals in

So...I'm done with keto dieting lol. I felt like shit, strength was shit, daily bloody noses (probably from lack of potassium in diet), some bullshit sickness this past week.. Since I was able to get all the reps on the last 5/3/1 cycle I bumped my weight up 5-10lbs. I'm introducing carbs into my diet with hopes of doing body recomposition rather than bulk/cut cycles. I've also switched from 4x a week to 3x a week.

My 5/3/1 assistance exercises now look like this:
MP day
Chins 5 sets
DB Press 5x10
Skulls 5x10

Squat day
GHR 5 sets
Abs 5 sets

BP day
Rows 5x10
Dips 5 sets
Curls 5x10

Dead day
GHR 5 sets
Abs 5 sets

 

[oso0960]

Day 1
Week 1

Press
95 x 1x5
105 x 1x5
110 x 1x7/8 can't remember lol

Chins
6, 5, 5, 5, 5

DB Bench
40's x 5x10

Skull Crushers
45 x 5x10

Comments: Presses and chins were hard, everything else was pretty easy. I can't wait until my strength comes back

 

[oso0960]

looks good to me! oh i got 315x2 lasy night on bench. lifts still goin up, love this program.

your split looks good just stick to it and get those cals in

Good shit bro! I can't wait until I put up the 3 plates on each side.

Yeah I'm definitely going to stick to the 5/3/1 at least until I stall. Even though everything's fairly heavy now, I'm hoping the carbs and extra Calories will get me near my previous strength levels.

 

[the.gladiator1987]

Good shit bro! I can't wait until I put up the 3 plates on each side.

Yeah I'm definitely going to stick to the 5/3/1 at least until I stall. Even though everything's fairly heavy now, I'm hoping the carbs and extra Calories will get me near my previous strength levels.

It feels good! especially since on my last(first) cycle my max was 315x1 after, now with the 5x5 ive gone past that so im happy.

Thats what im thinking, the extra cals/carbs should give u the energy to be able to keeo adding on weight on the bar

 

[oso0960]

Day 2
Week 1

Deadlift
250 x 1x5
270 x 1x5
285 x 1x8

GHR
3x5

Dragaon Flag
4x8

Comments: Got the headaches during deads again which went away after stretching. I'm not too mad though because I don't think I would've been able to get another rep anyway. Other than that, today felt easy..didn't really feel like I did much.

EDIT: actually, because today was so incredibly easy, I'm going to add in 5x10 squat/deadlift @50%1rm for squat and deadlift days.

 

[oso0960]

I've been doing some thinking... It would make more sense to use a program with a more aggressive progression if I could. For example, if I could make daily gains why would I settle for weekly gains? Or if I could make weekly gains why would I settle for monthly gains? Because I lost so much strength, it would take about a year to get back up to my previous strength levels (if I didn't stall) on the 5/3/1 if I added 5 to 10lbs a month. If I did something with quicker progression, I would get up to my previous strength levels faster..

I'm thinking about doing the Rippetoe 3x5 until I stall (which should be fairly quickly), then the intermediate 5x5 until that doesn't work anymore, and then something like 5/3/1. I would be milking any gains I could get from daily to weekly and then finally to monthly. Any thoughts?

 

[the.gladiator1987]

I've been doing some thinking... It would make more sense to use a program with a more aggressive progression if I could. For example, if I could make daily gains why would I settle for weekly gains? Or if I could make weekly gains why would I settle for monthly gains? Because I lost so much strength, it would take about a year to get back up to my previous strength levels (if I didn't stall) on the 5/3/1 if I added 5 to 10lbs a month. If I did something with quicker progression, I would get up to my previous strength levels faster..

I'm thinking about doing the Rippetoe 3x5 until I stall (which should be fairly quickly), then the intermediate 5x5 until that doesn't work anymore, and then something like 5/3/1. I would be milking any gains I could get from daily to weekly and then finally to monthly. Any thoughts?

Bro idk how the 5/3/1 is but the 5x5 is working amazing. my bench is more than it was on the peak of my cycle, my size is good and everylift is still going up 9 weeks in. PR's started at week 4. im guessing I will be able to keep progressing for another 3-4 weeks.

 

[oso0960]

@Gladiator - good to hear. I've decided to start off from the bottom. I'm going to do Rippetoe's 3x5, then get back into a 5x5.

 

[oso0960]

Day 1
Week 1

Squat
45 x 2x5
75 x 1x5
115 x 1x3
155 x 1x2
195 x 3x5

Bench
45 x 2x5
70 x 1x5
100 x 1x5
130 x 1x2
145 x 3x5

Chins
8, 5, 5

Dips
7, 6, 5

Curls
65 x 3x8

Skulls
65 x 1x8
65 x 1x6
65 x 1x4

Comments: I hate being indecisive with my workouts. I have to learn to stick to something lol. Anyway, easy workout...looking forward to Wednesday now .

 

[the.gladiator1987]

Day 1
Week 1

Squat
45 x 2x5
75 x 1x5
115 x 1x3
155 x 1x2
195 x 3x5

Bench
45 x 2x5
70 x 1x5
100 x 1x5
130 x 1x2
145 x 3x5

Chins
8, 5, 5

Dips
7, 6, 5

Curls
65 x 3x8

Skulls
65 x 1x8
65 x 1x6
65 x 1x4

Comments: I hate being indecisive with my workouts. I have to learn to stick to something lol. Anyway, easy workout...looking forward to Wednesday now .

Stick to this brotha! eat enough and you will be making PR's for a long time

sometimes i get really bored with this, so on tuesday ill do wednesdays shoulders and thursday ill do fridays bench lol i dont think ur supposed to do that but i get so bored

 

[oso0960]

I know man, I just get frustrated and start changing shit lol. I take it you live close to a gym? I get bored myself sometimes, but I don't think I'd enjoy the 40+min round drive everyday.

 

[the.gladiator1987]

I know man, I just get frustrated and start changing shit lol. I take it you live close to a gym? I get bored myself sometimes, but I don't think I'd enjoy the 40+min round drive everyday.

lol 40 minutes? more reason to only work out 3x a week

yea im a trainer at a gym so i basically live there, im always there.

 

[oso0960]

lol 40 minutes? more reason to only work out 3x a week

yea im a trainer at a gym so i basically live there, im always there.

yeah it SHOULD only take like 5-10 mins one way but Tampa traffic is ridiculous.

That's right, I forgot that you're a trainer.

 

[oso0960]

Day 2
Week 1

Squat
45 x 2x5
80 x 1x5
120 x 1x3
160 x 1x2
200 x 3x5

Press
45 x 2x5
55 x 1x5
70 x 1x5
85 x 1x2
100 x 3x5

Deadlift
135 x 1x3
190 x 1x2
225 x 1x5

Situps
1x15
10lbs x 2x10

Comments: I just realize I may have done 205 for squats...oh well. My body isn't used to the volume anymore, my legs are sore as hell lol.

 

[oso0960]

Day 3
Week 1

Squat
45 x 2x5
85 x 1x5
125 x 1x3
165 x 1x2
205 x 3x5

Bench
45 x 2x5
75 x 1x5
105 x 1x5
135 x 1x2
150 x 3x5

Rows
45 x 1x10
65 x 1x5
80 x 1x3
100 x 1x2
120 x 3x5

Dragon Flags
2x8

GHR
2x8

Comments: My sleep sucks, I have some serious cooneyes. I've been going to bed at 3am lately, last night at 4am lol. I'm writing this the day after and I barely got any sleep last night so hopefully I'm able to go to sleep early tonight..

 

[oso0960]

Day 1
Week 2

Squat
45 x 2x5
85 x 1x5
125 x 1x3
165 x 1x2
210 x 3x5

Press
45 x 2x5
55 x 1x5
70 x 1x3
85 x 1x2
105 x 3x5

Chins
8, 6, 6

Curls
70 x 1x8
65 x 2x8

Skulls
65 x 3x8

Comments: My lifts are climbing up slow but sure. I thought I wasn't going to be able to do today's workout because of a rotator cuff injury. I have no idea what provoked it, but it hurts like hell to move my right arm out to the side w/palms facing up and rotating it. I decided to workout anyway and stop if I felt any pain, but I didn't. (it hurts to press with my elbows flare out, but not if they are tucked in how they should be.) Hopefully it's just one of those pains that comes and goes.

 

[the.gladiator1987]

Day 1
Week 2

Squat
45 x 2x5
85 x 1x5
125 x 1x3
165 x 1x2
210 x 3x5

Press
45 x 2x5
55 x 1x5
70 x 1x3
85 x 1x2
105 x 3x5

Chins
8, 6, 6

Curls
70 x 1x8
65 x 2x8

Skulls
65 x 3x8

Comments: My lifts are climbing up slow but sure. I thought I wasn't going to be able to do today's workout because of a rotator cuff injury. I have no idea what provoked it, but it hurts like hell to move my right arm out to the side w/palms facing up and rotating it. I decided to workout anyway and stop if I felt any pain, but I didn't. (it hurts to press with my elbows flare out, but not if they are tucked in how they should be.) Hopefully it's just one of those pains that comes and goes.

I get a sharp shoulder pain when i pour milk into my cereal and then stop and rotate my arm back when i put the milk down, its weird but when i work out i dont have any pain. So youll be good unless u start feeling pain in the workout.

 

[oso0960]

I get a sharp shoulder pain when i pour milk into my cereal and then stop and rotate my arm back when i put the milk down, its weird but when i work out i dont have any pain. So youll be good unless u start feeling pain in the workout.

Yeah, thanks. That's weird with you lol. It happens everytime?

 

[oso0960]

Day 2
Week 2

Squat
45 x 2x5
85 x 1x5
125 x 1x3
170 x 1x2
215 x 3x5

Bench
45 x 2x5
75 x 1x5
105 x 1x5
135 x 1x2
155 x 3x5

Deadlift
145 x 1x3
205 x 1x2
245 x 1x5

Pallof Press
2x15

Comments: Deadlifts were very easy.

 

[the.gladiator1987]

hey whats 1x5 mean, 1 set of 5 or 5sets of 1?

And the shoulder pasin does it everytime, if i twist my arm and turn it back it comes lol. Its weird but once i work out and get blood flowin it doesnt bother me. Heavy dips kinda bother it

 

[ExtraMile]

Comments: I hate being indecisive with my workouts. I have to learn to stick to something lol. Anyway, easy workout...looking forward to Wednesday now .

same with me bro I can never decide what to do and always wanna change, saibot has to give me the chainsaw emoticon when im doing it too bad then i realise iv fucked my routine up lol

 

[oso0960]

hey whats 1x5 mean, 1 set of 5 or 5sets of 1?

And the shoulder pasin does it everytime, if i twist my arm and turn it back it comes lol. Its weird but once i work out and get blood flowin it doesnt bother me. Heavy dips kinda bother it

1x5 means 1 set of 5 reps.

I would imagine heavy dipping would irritate it. Actually as I'm writing this I have no more shoulder pain lol. I have no idea what it was...Do you do any shoulder warmups?

 

[oso0960]

same with me bro I can never decide what to do and always wanna change, saibot has to give me the chainsaw emoticon when im doing it too bad then i realise iv fucked my routine up lol

Hah! I've been getting better, I was able to stay using 5x5's for a long time. Everytime I strayed away though, I got frustrated and quit and went back to the 5x5 just like I'm doing now lol. Didn't somebody say the younger lifters switch shit too much? It seems fairly accurate

 

[the.gladiator1987]

im actuallyu switching to a bb routine but because ive never done one where i stayed ocnsistent. I wil go back to 5x5 tho.

I dont do any shoulder warmups i probably should, i never have gone too much detail into finding out how to do it

 

[oso0960]

Day 3
Week 2

Squat
45 x 2x5
85 x 1x5
135 x 1x3
175 x 1x2
220 x 3x5

Press
45 x 1x10
60 x 1x5
75 x 1x5
90 x 1x2
110 x 3x5

Rows
45 x 1x10
65 x 1x5
85 x 1x3
105 x 1x2
125 x 3x5

Dragon Flags
3x8

Comments: The workouts feel like they're getting easier. I wanted to do GHRs today but it was too much of a cockfest around where I do them.

 

[oso0960]

im actuallyu switching to a bb routine but because ive never done one where i stayed ocnsistent.

Which one?

 

[the.gladiator1987]

lol @ too much cockfest

Ill pm you my routine

 

[ExtraMile]

Comments: The workouts feel like they're getting easier. I wanted to do GHRs today but it was too much of a cockfest around where I do them.

just barge you way through if they dont move, give a grunt and get on with it, if they're n00bs chances are they will see u coming and move then watch u the whole time in awe.

works for me.

 

[oso0960]

just barge you way through if they dont move, give a grunt and get on with it, if they're n00bs chances are they will see u coming and move then watch u the whole time in awe.

works for me.

Hah I think I'd get my ass handed to me. These dudes were literally the size of ronnie coleman. Although it would be pretty funny to see what their reaction would be if I did do that lol.

 

[ExtraMile]

Hah I think I'd get my ass handed to me. These dudes were literally the size of ronnie coleman. Although it would be pretty funny to see what their reaction would be if I did do that lol.

oh my bad, i work out at a college gym and everyone who goes there pretty much are noobs, 220 benchpress is a rare sight there... leg exercises are even rarer...

 

[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!

 

[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