Oso's Log

[oso0960]

Bench Day #1

Bench Press
45 x 1x15
95 x 1x5
135 x 1x3
155 x 1x1
185 x 1x1
205 x 1x1
225 x 8x1

30 Degree Dumbbell Incline Press
70s x 8
60s x 9
60s x 7

1 Arm Dumbbell Row
80s x 12
80s x 8

Cable Row Neutral Grip
140 x 12
140 x 10
140 x 8

Comments: Exhausting.

 

[oso0960]

Oso's Log

Hey everybody, I've decided I should keep a log again to keep track of my progress.

Stats

Height: 6'1
Age: 20 years old
Weight: 204lbs
Body fat %: Don't know, Don't care
Goal: lift heavy shit, eat a lot, get strong.

Workout Plan

Bench Press Day

-Bench Press Variation - 5-10 sets
-Bench Assistance - 3 sets
-Horizontal Pull - 5 sets
-Biceps - 3 sets

Squat Day

-Squat Variation - 5-10 sets
-Squat Assistance - 3 sets
-Abs - 3 sets

Press Day

-Press Variation - 5-10 sets
-Press Assistance - 3 sets
-Vertical Pull - 5 sets
-Triceps - 3 sets

Deadlift Day

-Deadlift Variation - 5-10 sets
-Deadlift Assistance - 3 sets
-Abs - 3 sets

-----------------------------------------------------------------

The variation lift is 5-10 heavy sets depending how I feel for that day. For example: Usually I'll do singles >90% 1rm. Sometimes I may do triples >90% 3rm or doubles >90% 2rm. Exercise rotation every 1-3 weeks.

Squat assistance will usually be a unilateral leg exercise.

Deadlift assistance will usually be a hamstring/glute exercise.

All assistance exercise sets are 1 rep short of failure. Weight selection is whatever I feel like doing.

Everything is by feel. Most important thing I learned this past year is to listen to your body.

Rest days are anywhere from 1-3 days in between workouts usually. If I feel really good I'll workout with 1 day rest between workouts. If I feel run down, I'll take 3 days between workouts.

 

[ExtraMile]

good I liked reading your log

 

[Tblock1]

nice man you looked great after that cut but good to see you've come back to strength what are your current maxes right now?

 

[oso0960]

Thanks guys. Tblock, I have no idea what my maxes are. So far bench is at 225 Fortunately, the bar felt light at lockout, although the reps felt awkward. I'm sure it's because I haven't benched, squatted, deadlifted, or pressed in about a month. By the end of next week I'll know.

 

[oso0960]

Squat Day #1

Squat
45 x 3x10
135 x 1x3
185 x 1x2
225 x 1x1
275 x 1x1
295 x 1x1
315 x 1x1
335 x 1x1
315 x 3x1

Pistols
BW x 5x5
assisted x 3x10

Dragon Flags
3x8

Comments: Been pretty sick lately. This workout was right before I came down with it. Hoping to feel better and be back in the gym Monday or Tuesday.

 

[the.gladiator1987]

nice to see u again brah keep up the good lifting

 

[oso0960]

Hey thanks glad.

Press Day #1

Press
45 x 1x10
95 x 1x3
115 x 1x2
135 x 1x1
145 x 1x1
150 x 1x1
155 x 1x1
160 x 1x1
165 x 2x1
155 x 1x1
135 x 1x1

Incline Dumbbell Press
60s x 12
60s x 8

Flat Dumbbell Press
60s x 10

Chins
25 reps

Lat Pulldown
195 x 1x8
170 x 1x8
135 x 1 x10

Comments: Kept switching exercises lol.

 

[oso0960]

Deadlift Day #1

Deadlift
155 x 10
225 x 2
275 x 1
295 x 1
315 x 1
335 x 1
345 x 1
365 x 1
375 x 1

Trap Bar Deadlift
135 x 2x20

Leg Raises
2x15

Comments: Should've waited until tomorrow to workout. Bar was pretty heavy.

 

[oso0960]

Bench Day #2

Bench
45 x 20
135 x 3
185 x 1
205 x 1
225 x 5x1
205 x 3
185 x 5
135 x 10

Cable Rows
175 x 12
175 x 8
155 x 10
155 x 2x8

Comments: Shit workout.

 

[the.gladiator1987]

so u still doin more of a whole body workout? Whats ur goal right now?

 

[oso0960]

so u still doin more of a whole body workout? Whats ur goal right now?

Well, I split my workouts to 2 upper body and 2 lower body days. It's kind of like the 5/3/1 since each day focuses on one of the lifts: bench, squat, deadlift, press. The goal is just to get bigger and stronger. I've been enjoying this type of workout a lot more because it's very flexible. I can also rely more on how i feel each day and adjust it on the spot.

 

[oso0960]

Squat Day #2

Squat
45 x 10
135 x 5
185 x 2
225 x 2
275 x 1
295 x 1
315 x 1
335 x 2x1
315 x 1
295 x 2
275 x 3
225 x 8
135 x 2x10

Leg Raises
3x15

Comments: Amazing day. The bar felt weightless. I felt like I could stand with 335 on my back all day if I wanted. I think 2 days between workouts is best. I think I may be losing my technique on the lifts though since the frequency that I do them is very low. 335 felt pretty awkward at the bottom even though I could get it up. I also want to get better at the different rep ranges but focus mainly on singles.

 

[Tblock1]

Nice man I wish 335 felt like I could stand there all day with it haha! I have those days sometimes too, squatting just literally feels effortless. Love that feeling

 

[the.gladiator1987]

good squats bro! did u ever win that cutting bet wth ur friends?

5/3/1 is a god program, i am gonna do that or the 5x5 in spring for football, right now im jus doing a basic bb routine to get some size/strength while im on cycle

 

[oso0960]

Hey thanks guys, unfortunately I'm still not back to 365 on squats haha. Oh most definitely won that bet. One of my friends gave up since it's too difficult for him to lose quickly...he's an endo and he's still losing..lost 12 pounds since the beginning of that competition. I beat my other friend who thought he could lose it quickly running 5 miles every other day. He's leaner than I ever was now but I was still able to lose it the quickest .

Glad - You can never go wrong with the 5x5 lol

 

[oso0960]

Press Day #2

Press
45 x 15
95 x 5
115 x 2
135 x 1
145 x 1
150 x 1
155 x 1
160 x 1
165 x 1
145 x 3
135 x 5

Pullups/Chins
A lot.

Cable rows
120 x 3x15

Comments: Pretty bad tendinitis in my right bicep. Definitely got it from arm wrestling a couple days ago.

 

[Tblock1]

arg every time I arm wrestle it seems like something gets fucked up haha

 

[ExtraMile]

i love arm wrestling mainly because i always win lol

i did some today actually

for some reason girls love arm wrestling me haha once one person asks they all wanna try it

then they feel my biceps afterwards and say wow your so strong and muscley hahhaaha

 

[the.gladiator1987]

haha greaT WAY TO GET GIRLS IMO

 

[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

 

[oso0960]

Okay so my roommate, g/f and I were talking about working out and the conclusion of the talk was that we were going to all do the 5x5 advanced. They're definitely not ready for this and I'm probably not ready either. I made such amazing gains off of it the only time I did it so I'm going to see how well this works..(they're probably going to quit within the first couple of weeks..hopefully not.)

Anyway I'm going to follow this to a T. I haven't done sets of 5 nor whole body workotus for a while so I'm starting very conservatively.

Here's the new workout routine: Bill Starr - Glenn Pendlay 5x5 - Periodized Version, Dual Factor Theory

 

[oso0960]

Day 1
Week 1

Squat
195 x 5x5

Bench
125 x 5
135 x 5
145 x 5
155 x 5
160 x 5

Row
95 x 5
105 x 5
125 x 5
125 x 5
125 x 5

Abs, Curls, Triceps
1 set each

Comments: Easy day, just not used to the volume yet. Was pretty winded after the workout. Rows weren't much of a ramp lol but they were really easy anyway.

 

[oso0960]

Day 2
Week 1

Squat
175 x 5x5

Press
105 x 5x5

Chins
5x5

Deadlifts
225 x 5x5

 

[oso0960]

Day 3
Week 1

Squat
165 x 5
175 x 5
185 x 5
205 x 5
210 x 5

Bench
155 x 5x5

Row
125 x 5x5

Arms and abs
1 set each

 

[oso0960]

Day 1
Week 2

Squat
225 x 5x5

Bench
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5

Row
135 x 3x5
145 x 5
155 x 5

Comments: Each set of squats got easier and easier. Bench was probably the hardest because I was so tired.

 

[oso0960]

Day 2
Week 2

Squat
195 x 5x5

Press
115 x 5x5

Deadlifts
245 x 5x5

Chins
5x5

Comments: Mind was wired, body was exhausted.

 

[Tblock1]

good work oso! What are your goals right now?