Oso's total strength journal

[oso0690]

I LIKE PR'S

Squat
110x5
140x5
170x5
200x5
235x3 PR
170x8

Bench
95x5
115x5
135x5
155x5
180x3 PR
135x8

row
75x5
90x5
105x5
125x5
145x3 PR
110x8

dips 3 sets of 8, 1 set of 4 1/2

Squat - went absolutely great, only thing I struggled on was the 170x8, I was all out of breathe and felt the burn in the legs.
Bench - Very well too. Everything went up easily.
Row - Yeah the numbers went jumpy but that's because I forgot how to subtract 15 from 140 a few times lol. the first rep of 145 was the best row I've ever done. fast and explosive. the other 2 reps were somewhat good, humped a bit.

 

[GSP]

Congrats on the PR's!

For some reason, those middle sets of squats are always the worst. Moderately heavy weight, but the legs and hips never seem quite ready for it.

 

[oso0690]

Thanks GSP. and yeah those middle squats feel harder than the last set.

Squat
115x5
145x5
175x5
205x5
235x5

Bench
100x5
120x5
140x5
160x5
180x5

row
65x5
85x5
105x5
125x5
145x3 and a half lol

Squat went well.
Bench also went well
Row sucked ass lol. 125x5 was hard by itself and I put on 145, got the first rep good. 2nd rep was all right. 3rd rep went to hell. and the 4th rep went up half way but couldn't touch my upper abs. I'm going to hold it for next week. I hope it will go up..

 

[oso0690]

squat
115x5
145x5
175x5
175x5

deadlift
165x5
195x5
225x5
255x5 PR

Military
80x5
95x5
110x5
125x5 PR

SQUATS - since I'm starting to stretch, these felt very good going into the hole. Though my knees were hurting just a bit, and my friend spotted me going just to parallel and not a little under. (wide stance PL squat) So that might be the problem?

DEADLIFTS - Very well. I want to start using more supportive grip strength since I do every type of grip training (pinch, crush, wrist, etc) EXCEPT supportive. So I'm using a double overhand grip instead of my reverse grip.

MILITARIES - went very well. last time I tried 125 I only got 2 but now i got 5 pretty easily.

NOTE: I still have these damn cracks in my shoulders when I rotate them. I don't know how to get rid of them

 

[oso0690]

Squat
125x5
155x5
175x5
205x5
240x3 PR
170x8

bench
95x5
115x5
140x5
160x5
185x3 PR
140x8

row
65x5
85x5
105x5
125x5
145x3
105x8

Yeah the numbers are sort of up and down, thats because I can't count lol. Well working out wasn't really on my mind and I was just there to do it and get over with.

Squat - Went well, I did some dynamic stretches at home for getting warmed up and they never felt better, 170x8 still killed me lol

Bench - felt awkward. I got everything up right, but i can never get my foot position and arch perfect on the bench. Like, in the beginning i'm tight and can't get that much of an arch, but on the last set I can get a crazy arch, and it's always changing my position on the bench for the lift off. and sometimes the bar is way back behind me so it's tough getting the bar over me lol

Row - Sucked. I stalled out on these, no more PRs . I only got 145x3 and on the 3rd rep it almost failed but I did get it to touch.

 

[GSP]

Congrats on the squat and Bench PR's!

Have you tried/considered a microloading solution for your rows? At the 135 lb. range you started this run at for rows, a 2.5% increase is less than 3.5 lbs. If you are able to load 2-3 lbs. on there each time, it may very well keep your progression going longer.

 

[oso0690]

Congrats on the squat and Bench PR's!

Have you tried/considered a microloading solution for your rows? At the 135 lb. range you started this run at for rows, a 2.5% increase is less than 3.5 lbs. If you are able to load 2-3 lbs. on there each time, it may very well keep your progression going longer.

Thanks GSP, haha I think you're the only one reading my journal.

I did before, but I forgot about them until you just mentioned it lol. I guess I should look into the microload solution article. I need to go to home depot sometime soon.

 

[GSP]

Thanks GSP, haha I think you're the only one reading my journal.

I did before, but I forgot about them until you just mentioned it lol. I guess I should look into the microload solution article. I need to go to home depot sometime soon.

Definitely a good call. The homemade solutions work fine I'm sure. I use a set of 2.5 lb. ankle weights with 1/2 lb. increments I picked up at Wal-Mart for 10 bucks. They saved my butt on OHP early on, as I would have stalled out on 5 lb. jumps after just a few weeks.

 

[oso0690]

Weighed in at 205! Even though it's the night and I probably have a few pounds of just food and water in me, that's much much more than what it used to be. Maybe a good 198+ in the morning? I am getting fatter, but I do see a lot of muscle gains with it.

My diet has been decent lately. It's not the healthiest, but it's not bad.

 

[oso0690]

Squat
120x5
150x5
180x5
210x5
240x5

Bench
85x5
110x5
135x5
160x5
185x5

row
65x5
85x5
105x5
125x5
145x2
135x3


Squat - went well

Bench - 185 last rep was tough

Row - wow these sucked ass. 145 for the first rep was perfect form, 2nd went to hell. I took the 5's off of each side to get 135 for the next 3 and still was pretty damn hard. This is going to be my last week on this run.