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Oso's total strength journal
- Thread starter oso0690
- Start date
Thank you everyone
Bench
80x5
100x5
120x5
140x5
160x5
squat
95x5
125x5
155x5
185x5
215x4
row
65x5
80x5
95x5
110x5
125x5
swiss ball abs
35x10x4 (10 reps of 4 sets)
I hated squats today. I only got 215x4 when I got 225x5 with some left in me to do more last few weeks. Though, right after I'm done with them, I noticed I wasn't wearing my chuck taylors and my high toppish running shoes. I don't know how much the different shoes help, but I'm hoping a lot or this run on 5x5 if going to be fucked. After the 4th, there was no way i was getting another up, and besides, I shouldn't be struggling too hard on my 1st week into this 5x5. On Friday when I do 220x3 I'm going to see how much I struggle to determine if I should up the weight or keep it steady.
All other lifts went pretty well. I changed my grip on bench to a finger and a 1/2 closer. (I was using index on rings on olympic, now between ring and middle.) I'm not sure if it's good/bad, can somebody explain what a wannabe powerlifter without gear (obviously) should have as a grip?
Bench
80x5
100x5
120x5
140x5
160x5
squat
95x5
125x5
155x5
185x5
215x4
row
65x5
80x5
95x5
110x5
125x5
swiss ball abs
35x10x4 (10 reps of 4 sets)
I hated squats today. I only got 215x4 when I got 225x5 with some left in me to do more last few weeks. Though, right after I'm done with them, I noticed I wasn't wearing my chuck taylors and my high toppish running shoes. I don't know how much the different shoes help, but I'm hoping a lot or this run on 5x5 if going to be fucked. After the 4th, there was no way i was getting another up, and besides, I shouldn't be struggling too hard on my 1st week into this 5x5. On Friday when I do 220x3 I'm going to see how much I struggle to determine if I should up the weight or keep it steady.
All other lifts went pretty well. I changed my grip on bench to a finger and a 1/2 closer. (I was using index on rings on olympic, now between ring and middle.) I'm not sure if it's good/bad, can somebody explain what a wannabe powerlifter without gear (obviously) should have as a grip?
Squat
95x5
125x5
155x5x2
Deadlift
145x5
175x5
205x5
235x5
military
60x5
75x5
90x5
105x5
absx2
The last set of deadlift was the only thing that gave me much difficulty. I think it's because the fact that I used to pull conventional/sumo (it was 1.5x shoulder width stance of conventional) and changed it to shoulder width for pure conventional.
The workout lasted for maybe 30 mins. I guess I like to race through the first 4 sets as fast as I can load the bar, then wait a few mins to do the last set. I'm not sure how good that is for my goals, but madcow2 said rest is as long as needed, so guess all is good.
95x5
125x5
155x5x2
Deadlift
145x5
175x5
205x5
235x5
military
60x5
75x5
90x5
105x5
absx2
The last set of deadlift was the only thing that gave me much difficulty. I think it's because the fact that I used to pull conventional/sumo (it was 1.5x shoulder width stance of conventional) and changed it to shoulder width for pure conventional.
The workout lasted for maybe 30 mins. I guess I like to race through the first 4 sets as fast as I can load the bar, then wait a few mins to do the last set. I'm not sure how good that is for my goals, but madcow2 said rest is as long as needed, so guess all is good.
Squat
95x5
125x5
155x5
185x5
220x3
155x8
bench
80x5
100x5
120x5
140x5
165x3
120x8
row
60x5
75x5
90x5
105x5
130x3
90x8
Dips
bwx8 x2
bwx6 x2
Squats were absolutely easy. No wonder powerlifters use Converse lol, I think they are very helpful with gripping the ground in any movement with a wide stance.
Bench was easy until 165. it was moderately difficult.
Rows were the only tough ones. 130 seemed difficult but it went up, I think it might be because it's lower than the 45s, so more range of motion.
Also, on bench and rows, I've switched to ring finger on the rings.
Well, as you can see, my rowing is much weaker than my bench, so there might be some muscle imbalances?
along with gripping...I can't wait to get my gym chalk from IronMind, my tendons are getting pretty sore in my hands and wrists, and am getting closer to closing the BBSM. I'm doing the kta program with grippers, which is basically the DF bill starr with many many singles. (you start with a few singles, then work up to many many singles...then deload, then go back with more singles with added difficulty, then deload for 2 weeks.)
One last note..... I always sweat a lot when doing the SF, i'm talking about soaked lol, so it could be helping out my GPP and/or Cardio
Comments, advice, or anything else welcome
95x5
125x5
155x5
185x5
220x3
155x8
bench
80x5
100x5
120x5
140x5
165x3
120x8
row
60x5
75x5
90x5
105x5
130x3
90x8
Dips
bwx8 x2
bwx6 x2
Squats were absolutely easy. No wonder powerlifters use Converse lol, I think they are very helpful with gripping the ground in any movement with a wide stance.
Bench was easy until 165. it was moderately difficult.
Rows were the only tough ones. 130 seemed difficult but it went up, I think it might be because it's lower than the 45s, so more range of motion.
Also, on bench and rows, I've switched to ring finger on the rings.
Well, as you can see, my rowing is much weaker than my bench, so there might be some muscle imbalances?
along with gripping...I can't wait to get my gym chalk from IronMind, my tendons are getting pretty sore in my hands and wrists, and am getting closer to closing the BBSM. I'm doing the kta program with grippers, which is basically the DF bill starr with many many singles. (you start with a few singles, then work up to many many singles...then deload, then go back with more singles with added difficulty, then deload for 2 weeks.)
One last note..... I always sweat a lot when doing the SF, i'm talking about soaked lol, so it could be helping out my GPP and/or Cardio
Comments, advice, or anything else welcome
Looking good. So you're on pace to hit your current 5 RM in 2 weeks? Then the real fun begins ;D
As far as Row Range of motion with less than 45's, I thought the same thing. But really, the only difference is the degree of bend in your legs. If you're positioning your body so the weight just deloads at full arm extension, ROM shouldn't change as far as upper body is concerned.
As far as Row Range of motion with less than 45's, I thought the same thing. But really, the only difference is the degree of bend in your legs. If you're positioning your body so the weight just deloads at full arm extension, ROM shouldn't change as far as upper body is concerned.
I'm trying my hardest to stay around 90 degrees.
Good point GSP, I didn't think of that. I guess my rows are decent compared to my bench. about 79% of the bench.
and yes, 2 weeks from now I'm going to hit my maxes. So that'd be 3 weeks of loading to current maxes and then breaking through them. I just felt like counting the deload as the first week and I want to get as much as I can with it being summer, all that extra sleep is great.
Good point GSP, I didn't think of that. I guess my rows are decent compared to my bench. about 79% of the bench.
and yes, 2 weeks from now I'm going to hit my maxes. So that'd be 3 weeks of loading to current maxes and then breaking through them. I just felt like counting the deload as the first week and I want to get as much as I can with it being summer, all that extra sleep is great.
Squat
100x5
130x5
160x5
190x5
220x5
bench
85x5
105x5
125x5
145x5
165x5
row
70x5
85x5
100x5
115x5
130x5
Heavy ab work
Squats were moderately easy
Bench was a bit hard on the last set
rows quite hard on the last set. I got all the reps but struggled with the last one
My diet...well, the weight is staying exactly the same.. Though I've noticed more and bigger stretch marks on my legs where I have them, so something must be going on? It's really hard to forcefeed yourself every single day, and any food i look at is nauseating. I don't know how some of you eat 5 or 6k+ calories a day. I used to be able to gain weight soo easily when i was younger
While I'm on this 5x5 run, and not gaining or losing any weight, will I gain a good sum of strength?
100x5
130x5
160x5
190x5
220x5
bench
85x5
105x5
125x5
145x5
165x5
row
70x5
85x5
100x5
115x5
130x5
Heavy ab work
Squats were moderately easy
Bench was a bit hard on the last set
rows quite hard on the last set. I got all the reps but struggled with the last one
My diet...well, the weight is staying exactly the same.. Though I've noticed more and bigger stretch marks on my legs where I have them, so something must be going on? It's really hard to forcefeed yourself every single day, and any food i look at is nauseating. I don't know how some of you eat 5 or 6k+ calories a day. I used to be able to gain weight soo easily when i was younger
While I'm on this 5x5 run, and not gaining or losing any weight, will I gain a good sum of strength?
xblitz44x
New member
oso0690 said:It's really hard to forcefeed yourself every single day, and any food i look at is nauseating. I don't know how some of you eat 5 or 6k+ calories a day. I used to be able to gain weight soo easily when i was younger
While I'm on this 5x5 run, and not gaining or losing any weight, will I gain a good sum of strength?
I personally find it more difficult to force-feed and make sure I have pleanty of meals for the day than to cut and not eat as often.
Whether you'll keep gaining strength depends on a million factors but you certainly CAN gain a sum of strength as long as you're eating 'enough'. Make sure you're eating over maintenance.
Your weights will start getting difficult. Keep at it.
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