Oso's Log

[oso0960]

Deadlift Day #2

Deadlifts
135 x 10
185 x 2
225 x 1
275 x 1
315 x 1
335 x 1
350 x 1
365 x 1
375 x 1
385 x 1
395 x 1
315 x 8
225 x 14

Leg raises
2x15

Comments: Tension headache immediately after 225x14. Worst fucking feeling. I was going for 30 reps because they felt so easy but my head said otherwise. I need to remember to stretch my neck/traps before deadlift day and to breathe between each rep.

 

[oso0960]

lol yeah every time I arm wrestle I always get tendinitis if my opponent is even somewhat a challenge.

Unfortunately, this arm wrestling happened late night in the dorms with a bunch of dudes lol.

 

[Tblock1]

good work with the deadlifts man! What is your bodyweight at now?

 

[the.gladiator1987]

lol @ bunch of dudes...o well gotta release that testosterone out! haha. yea whats ur bodyweight and bf %?

 

[JDid23]

good to see you back bro! hope the headaches subside- keep up the good workouts

 

[oso0960]

Bench Day #3

Bench Press
135 x 3
155 x 1
190 x 2x5
185 x 3x5

Pendlay Row
145 x 10
145 x 9
145 x 3x8

Curls
60 x 12

Comments: First rep of bench press was quick and effortless, every rep thereafter was exponentially harder lol. Each last rep was ridiculous. Definitely need to work on other rep ranges than just singles.

 

[oso0960]

Squat Day #3

Squats
135 x 3
185 x 2
225 x 1
275 x 5
255 x 5
245 x 5
225 x 2x5

Abs
2x20

Comments: I think I'm going to stick to the basic lifts and switch it from 5x5 to 5x3 to 5x1 every 2-3 weeks. I think that will keep my CNS fresh while still focusing on the lifts I actually care about. My 5x5 sets suck right now.

 

[oso0960]

good work with the deadlifts man! What is your bodyweight at now?

It's like 205-210 right now. And thank you

@Glad - Body fat percentage...not as lean as I used to be lol.

@Jdid - thanks bro, hopefully these workouts can get better!

 

[the.gladiator1987]

i remember the 5/3/1 or 5/1 i cant remember but you made crazy gains on it, i know that over the year i have learned my body and what i grow on the best

 

[oso0960]

Yeah I think 5x3 you're talking about..If this routine gives me less gains then I'm moving back to the submaximal stuff lol.

Press Day #3

Press
45 x 10
95 x 5
115 x 2
135 x 3x5
125 x 2x5

Lat pulldowns
5 sets of ~8-10
Can't remember what weights.

Leg Raises
2 sets

Comments: Feeling weak in the 5's range still