Oso's total strength journal

[oso0690]

well i'm waiting one more week until i do something real productive like the 5x5 or something because I figured i have the stomach flu (so i think anyway..) I've had it this week and last week and my lower back has been messed up because of not having a locker at school, which i recently have now, so i should be all good by next week hopefully

Last week and this week, i've just been practicing new things. Cleans, overhead squats (these are so hard), umm push presses etc, so i have been somewhat productive.

I'll post again on next monday

 

[carlsuen]

good to see that ur still in action..

 

[oso0690]

Monday

Box squats
10 sets of 2 random weight pretty much just getting used to them

bench
maxed for my 5, i lost a lot of strength omg i was pissed lol. a calculator says my 5 rep max would be 165ish, but wow i lost that much. i got 190 for 5 not too long ago and now it's down to 165 maybe???

row
maxed for 5 i got like 135 for 4, this didn't drop that much

i'm hoping i'll be able to jump right back into my old weights quickly.

 

[oso0690]

Wednesday

Tried everything....I tried front squats and got up to 3 sets of 5 for 135 put on 155 and hell no my shoulder started getting that little pain again so i put it away

After that I tried High pulls..I think i look like an ass doing them too, but I think i'm doing them right hopefully... just need to work on form more.
I got up to 155 with these for 3

tried Push presses and wow these are hard. I got to 135 and tried 3 reps got them all but they were pretty bad with technique.

I did pullups whenever i could i probably did around 15ish in all and I did heavy ab work to balance my lower back. With the pullups..I want to be able to do at least 10 reps with them so i'm going to work with them until I get that.


Also, on the side i'm going to be doing some GPP work, I want to make myself a sled but that's still in the process. For now i'm thinking about doing pushups, wide jump squats, and some band rows.
I really can't wait to make a sled, but it'll be really weird going down the street while pulling a tired behind you...

 

[oso0690]

today I did some gpp work with body weight exercises pretty much..

this is the circuit
5 pullups
10 weight slams on the ground at max force
10 burpees
20 jumping jacks
x4

I could only manage to do that 4 times in 20 minutes. I'm not fit at all lol.

I'm going to work up to 10 times in 20 minutes and also working up to 15 burpees every circuit instead of 10.

Every week i'm hoping to up it maybe 1 circuit every week until i can't do that anymore..

 

[oso0690]

START OF A NEW TEMPLATE, back to the 5x5 with different lifts

Oooooooookay Back on track with the 5x5, I tried being conservative but maybe I lost too much strength... :/

Squat (close stance)
100x5
130x5
160x5
190x5
220x5

Got somewhat hard at the end...nothing big.

Bench
85x5
105x5
125x5
145x5
165x5

Somewhat hard at the end too...still nothing major though

Row
60x5
75x5
85x5
105x5
120x5

Can't count by multiples of 15 i guess lol. 120 was fairly hard! I did not know strength could be lost THAT fast...

I did abs at the end of the workout, and that reminds me, i need to find a new ab workout (not needsize abs, i hate those with a passion, it fucks with my back too much lol)

 

[oso0690]

5 pullups
10 weight slams on the ground at max force
10 burpees
20 jumping jacks
x4

the first burpees were up to 15 but the rest was 10.

I barely managed to pull this one off, I probably did this in about 22 minutes . the things that are very hard for me are the pullups and the burpees of course.

 

[oso0690]

Wednesday

Front squats
85x5
115x5
115x5
115x5

these are harsh on my right shoulder and I still don't know why. I also can't seem to get the form quite right with these as it feels like shit dropping into the hole....

Push press
75x3
95x2
115x5
105x5
105x5

These are also hard...I don't even know why I think i'm doing them right...I have the clean position and try to shoot it overhead, i'm just not that fast with it at all

High pulls
85x3
95x3
125x5
125x5
125x3

These kill me. I don't know why, they're pretty easy but they get kind of hard at the end...

Dips
4 sets of 6

 

[oso0690]

wide squat
100x5
130x5
160x5
190x5
225x3
160x8

I need to get used to these again because they don't feel right...the 160x8 killed me

military
65x6
80x6
95x6
110x6

they will be better next time with the set/rep scheme

Cleans
I forgot what I did, but I remember getting 25 reps in by doing 3 reps then rest then 2 reps then bump up weight and do the same. i think i got up to 115 or 120, i'll check later

Abs

 

[oso0690]

close squat
105
135
165
195
225 all with 1 chain

bench
85
105
125
145
165 all with 3 chains

rows
60
75
90
105
120 all with 3 chains

ALL 5 REPS

tried abs but failed because they were too easy on a different thing lol