Oso's total strength journal

[oso0690]

squat
115x5
150x5
180x5
180x5

deadlift
165x5
195x5
225x5
260x5 PR

military
85x5
100x5
115x5
130x3

squat went well

Deadlift....i can't count, i was thinking i was going for 255 but I knew i had to add the 2.5 lb plates onto it so i did get the PR

military
sucked ass. 115 was actually quite easy but 130 hell no.
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I'm going to take Friday off with a very easy recovery day and to keep in the things and then restart a whole new cycle on monday...starting from about the 5th week back and working up from there.

I need to get microloading plate things..........

I wish I knew how to do clean and jerks and snatches, but I don't have a camera to record me doing them and i don't know anybody that knows how to do them RIGHT.

 

[oso0690]

didn't do much today. I just did some power cleans above the knees to get to know how to do them. I put on 95 for a bit, then 115. I tried snatching just the bar and have no idea wtf i was doing lol. i did some dips too and that's about it haha. oh yeah i did 135 on the incline once to see how well i can do it since i never do them.

 

[solarclimax]

I'm going to take Friday off with a very easy recovery day and to keep in the things and then restart a whole new cycle on monday...starting from about the 5th week back and working up from there.

Are you struggling on all the lifts ? why not just reset on the lifts that are staling ?

If you want to know how to do the diff oly lifts this site has some good examples.
http://www.crossfit.com/cf-info/excercise.html
Allthough it's probably best not to start doing the oly lifts religiously just basing your form on these examples. Nothing can beat being taught by a real life coach that knows his stuff. I have the same problem i am wanting to do some oly lifting in the next couple of years but don't know of anywhere in my full county that teaches the lifts.

This is starting to seem a bit cleshay, but buy starting strength if you don't already have it.

 

[oso0690]

Yeah i am struggling on all the lifts except deadlift. The times that i have restarted was when i saw some of my lifts start to decline probably from the 5 pound minimum adding even on the lifts that are below 150. I hope that the school coach actually knows these things and can teach me since it would definately be better for someone to correct my mistakes as i go along. with starting strength, all i'll really need it for is learning how to clean and it doesn't have snatches which i want to learn too. Think I should still buy it?

 

[oso0690]

Okay well i just bought starting strength from amazon.com and is coming here july 28 - 31. Hopefully I will learn a lot from this book

 

[oso0690]

Squat
105x5
135x5
165x5
195x5
225x5

bench
85x5
105x5
125x5
145x5
165x5

row
60x5
75x5
90x5
105x5
120x5

Squat - wow these were much much harder than normal, i have no idea what was up with that

Bench - umm this was okay

row - easyish

Today everything felt harder than what it should be for that weight, I dont know what it is...fatigue? maybe i should've rested a week or something. I'm going to take deadlifts out this week because my lower back needs a break from them

 

[oso0690]

everything is for 5 reps, my x button is messing up

squat
105
135
165
165

deadlift
145
175
205
235

military
55
75
90
105

squat was easy

deadlift, easy until last set, was sort of hard

military was somewhat hard..my back was giving out more

...by the way, i said i wasn't going to do deadlifts today, but i felt great today and felt great on squats so why not lol

 

[oso0690]

squats (olympic style)
95x5
125x5
155x5
185x5
225x3
165x8

bench
85x5
105x5
125x5
145x5
170x3
125x8

row
60x5
80x5
95x5
105x5
125x3
95x8

squat - I changed to olympic style!! They don't drain me as much as the wide stanced ones do, and i had a ton of carryover from the wide stance to the olympic. the 165x8 was rough though. the jumpy numbers are because i wasn't quite sure how easy these would be because i never really did them..but i think doing the wide stance right, taught me how to do a close stance as i was correct in form.

bench - I changed this too!! Instead of me arching as much as i could possible, i set up as it says in starting strength. My hip started to pull a little when my legs were wide on the 3rd set though, and that sucked.

row - they go everywhere with numbers, because i'm lazy and can't remember what i did on monday lol.

 

[oso0690]

Squat
105x5
135x5
165x5
165x5

Cleans
bar
95x3
95x5
115x3
115x3
135x3
135x3

military
65x5
80x5
95x5
110x5

squat - was all right, they were somewhat hard because i was concentrating on technique and making sure everything was good

cleans - 2nd time ever doing them and they hurt. i keep not pulling my elbows up high enough and it hits my collarbone, also the bar isn't in a direct pathway. It'll end up going to far away to where i have to lean forward to catch it or too far backward to where i have to lean back to catch it lol

military - I was trying to perfect my technique in the press since i read that i was doing minor things wrong...but i held the top too much or something that it felt really heavy on the last set.

 

[oso0690]

squat
110x5
140x5
170x5
200x5
230x4
170x8

bench
90x5
110x5
130x5
150x5
175x3
130x8

Row
65x5
80x5
95x5
110x5
130x4
95x8

Arm work!!