Oso's total strength journal

[oso0690]

oso.. are u adding in any corework? like needsize's abs and hypers? chins, pullups, dips? as assistance work?

Not much...Somedays I just don't feel like doing anymore than what I'm bumping up in. I never do assistance back work because we don't have hypers and i do dips on friday. I haven't done abs for a while which i should . With needsize abs..I don't see how people can use there back to stay up after deadlifting, that hurts like hell lol. Do you know of any exercises for the back and abs that are somewhat fun to do?

 

[carlsuen]

lol.. seriously needsize abs are fun alright.. down right challenging!! maybe u don't have have to pause for so long..just complete it for reps with weight..

for back maybe u could try RDL or SLDL with light weight.. maybe that could act as a replacement for hypers..

 

[oso0690]

squat
105x3x2
145x3x2
185x3x2 these with 3 chains
240x3
170x8

bench
95x3x2
125x3x2
145x3x2 these with 3 chains
180x3 with 2 chains
130x8

row
75x3x2
95x3x2
115x3x2 all with 3 chains
140x3 with 2 chains

Shit I don't think i did 8 sets of rows afterwards ;(

had to go right after that.

 

[oso0690]

Squat
135x3x2
170x3x2
205x3x2
240x3x2

Pretty easy

bench
95x3x2
130x3x2
155x3x2
180x3x2 all with 2 chains

Nearly failed on the first set of 180 last rep. I don't know what happened. but the next set of 180 was killed

Row
80x3x2
100x3x2
120x3x2
140x3x2 i used chains on the last set of this because all of these were pretty hard for what they're worth. I had to hump 140 a bit, but humping can be good when it's little lol

I'm finally getting all of the numbers right (i accidentally did 95 instead of 105 on the bench). Though I feel like i'm stalling out right around where I left off before. I'm hoping that I can go on next week and the week after at least.

 

[oso0690]

squat
105x3x2
125x3
170x3x3

military
75x3
90x3x2
105x3
120x3x2

deadlift
150x3x2
180x3x2
220x3
250x3x2

I was teaching my friend some lifts and i had lost my schedule so i had to remember things.

 

[oso0690]

squat
135x3x2
170x3x2
205x3x2
245x3 plus 1 chain
180x8

Pretty damn easy

Bench
95x3x2
125x3x2
155x3x2 all with 2 chains
185x3 with 1 chain
135x8

Getting harder

row
80x3x2
100x3x2
120x3x2 all with 2 chains
145x3
105x8

mm, humpage

still teaching my friend the movements

 

[oso0690]

I was scrolling back around some posts others left me on here and i missed 2 of them!! how did that happen. Carlsuen, with the RDL or SLDL, what is RDL? reverse deadlift? lol I could start using those in place of reverse hypers! i never even thought about that, great idea. As for the needsize abs.. i've tried them once after deadlifts, and they kill my back by hanging in the air like that on a decline. Would I have to go through that pain all the time or does my body get used to it?

 

[oso0690]

squat
140x3x2
175x3x2
210x3x2
245x3x2 all +1

last set was killer

bench
105x3x2
135x3x2
160x3x2
185x3x2 all plus 1

all right

Row
85x3x2
105x3x2
125x3x2
145x3x2

killer, I feel like i hump the hell out of them, but my friend said it didn't even look like it at all so I'm going to just keep on going with these until something else stalls out

 

[carlsuen]

I was scrolling back around some posts others left me on here and i missed 2 of them!! how did that happen. Carlsuen, with the RDL or SLDL, what is RDL? reverse deadlift? lol I could start using those in place of reverse hypers! i never even thought about that, great idea. As for the needsize abs.. i've tried them once after deadlifts, and they kill my back by hanging in the air like that on a decline. Would I have to go through that pain all the time or does my body get used to it?

they're romanian deadlifts.. http://www.t-nation.com/findArticle.do?article=250heavy2

take a read..

if i find better links i'll post up..

 

[oso0690]

Thanks Carl, I'll check it out after I post today's work

Squat
105x3
135x3
175x3x3 all with 1 chain
easy

military
80x3
95x3x2
110x3
125x3x2
um, on these, i don't know if I have the greatest technique so i'm going to look in on the Starting strength soon

Deadlift
155x3
185x3x2
225x3
255x3x2
all with 2 chains

Damn I hate laptop keys that don't work anymore or get jammed