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Oso's Log

JDid23 said:
just a suggestion but maybe you should take a week off from the gym- how long have you been training without stopping? insomnia, doms, fatigued all day, not hungry, no motivation, no sex drive--- sounds to me like you could benefit from taking a week off and getting your shit together
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Yeah i'm going to deload next week. But actually I'm thinking about deloading this friday, monday, wednesday then starting again back on next friday.
 
the.gladiator1987 said:
Still go to the gym, just cut all volume in half. On non lifting days do some light activity for blood flow
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Yeah I keep the intensity high but my volume usually drops below half lol. I'm probably going to do singles on the first 3-4 sets and stop before the final set...drop the accessories. I enjoyed doing it last deload.
 
Deload

Squat
145 x 1x1
185 x 1x1
225 x 1x1
265 x 1x1

Bench
105 x 1x1
135 x 1x1
155 x 1x1
185 x 1x1

Chins
3, 3, 3

Comments: Not much to say about the workout. I'm back in the college dorms now. I'm going to start doing 50 pushups and 50 floor pullups everyday or every other day and maybe some kind of squat or jumping along with the normal workout MWF.
 
Day 3
Week 10

Bench
105 x 1x3
135 x 1x3
165 x 1x3
185 x 1x3
215 x 1x2
165 x 1x5

Squat
145 x 1x3
185 x 1x3
225 x 1x3
255 x 1x3
300 x 1x2
225 x 1x5

Row
85 x 1x3
105 x 1x3
125 x 1x3
150 x 1x3
175 x 1x2
125 x 1x5

Curls
75 x 1x3
80 x 1x3
85 x 1x3
90 x 1x3
95 x 1x3
100 x 1x3
105 x 1x2
50 x 5x12

French Curls
75 x 1x3
80 x 1x3
85 x 1x3
90 x 1x3
95 x 1x2
50 x 5x10

Comments: Worked out at the school gym today so I grabbed whatever I could first and it happened to be the bench. Doing bench first was incredibly easy. Squats were a pain in the ass afterwards though lol. Also sorry bros for not following your logs as much, I'm taking 18 credit hours this semester which is a bitch.
 
Thanks guys, motivation definitely appreciated.

Day 1
Week 11

Bench
115 x 1x3
135 x 1x3
165 x 1x3
195 x 1x3
215 x 1x3

Squat
155 x 1x3
185 x 1x3
225 x 1x3
265 x 1x3
300 x 1x3

Row
85 x 1x3
105 x 1x3
135 x 1x3
155 x 1x3
175 x 1x3

Abs
Died

Comments: Did bench before squats again. Bench was very easy compared to what it used to be and squats are fuckin hard compared to what they used to be lol. I actually nearly failed on squats. BTW, I went rock climbing last night which was badass. although my grip has been fucked ever since lol
 
Thanks Glad. I'll definitely be hitting 315x3 no matter how hard it felt today :D. I don't personally own a camera or video recorder, but I'll check around to borrow one. If I can, I'll record me hitting my goal weights.
 
oso0960 said:
Thanks Glad. I'll definitely be hitting 315x3 no matter how hard it felt today :D. I don't personally own a camera or video recorder, but I'll check around to borrow one. If I can, I'll record me hitting my goal weights.
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awesome man!! Make sure that you keep good form bro. 15 pounds is a heavy ass jump especially after hitting 300 for 3 reps.. It's not worth a possible injury to hit 315 next workout, but it is great to go in with that mentality. Just be smart and kill taht shit
 
oso0960 said:
Thanks guys, motivation definitely appreciated.

Day 1
Week 11

Bench
115 x 1x3
135 x 1x3
165 x 1x3
195 x 1x3
215 x 1x3

Squat
155 x 1x3
185 x 1x3
225 x 1x3
265 x 1x3
300 x 1x3

Row
85 x 1x3
105 x 1x3
135 x 1x3
155 x 1x3
175 x 1x3

Abs
Died

Comments: Did bench before squats again. Bench was very easy compared to what it used to be and squats are fuckin hard compared to what they used to be lol. I actually nearly failed on squats. BTW, I went rock climbing last night which was badass. although my grip has been fucked ever since lol
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Rock climbing FTW!!!! Nice is that your first time rock climbing? I tried to do 2 hours rock climbing then a full workout last night, it didn't work so well:(:)
 
Yeah I'm going to hit 315x3 in a couple weeks. I know I still have at least a couple weeks left in me to progress on this lol. It's pretty early still but I'm going to make my goals for the 5x1 I start after I stall on 5x3.

5x1 goals
Squat 365x1
Bench 255x1
Row 215x1
Press 175x1
Dead 435x1
 
Tblock1 said:
Rock climbing FTW!!!! Nice is that your first time rock climbing? I tried to do 2 hours rock climbing then a full workout last night, it didn't work so well:(:)
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Yeah it was my first time haha. I was there about 4 hours, my grip is still fucked and today is the second day from it lol. They had rope surfing/balancing which I want to get better at...and they had a thick bar climbing ladder that you could only use your hands to pull up with. I got to the top of that:)
 
That rock climbing sounds sick! Did u go with friends or are u doing like a rock climbing course or something?

I have a couple of Questions for you...
-I see you don't really do any assistance exercises other than chins and arm exercises, you don't even do dips. Is there a reason for this or do u just always train line that? I am obsessed with assistance stuff and probably over do it sometimes...

-how are your size gains training like this? 5x1 will be extreme low volume but even beforethatyouhavnthad much volume or exercises in the popular 8-15 rep range. Have u still been gaining size?
 
oso0960 said:
Yeah I'm going to hit 315x3 in a couple weeks. I know I still have at least a couple weeks left in me to progress on this lol. It's pretty early still but I'm going to make my goals for the 5x1 I start after I stall on 5x3.

5x1 goals
Squat 365x1
Bench 255x1
Row 215x1
Press 175x1
Dead 435x1
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good goals . Id also like to know the answers to EM's questions
 
ExtraMile said:
That rock climbing sounds sick! Did u go with friends or are u doing like a rock climbing course or something?
Yeah I went to a recreational rock climbing place with a bunch of friends. I was surprised to see a lot of chicks there and most were actually hott.

I have a couple of Questions for you...
-I see you don't really do any assistance exercises other than chins and arm exercises, you don't even do dips. Is there a reason for this or do u just always train line that? I am obsessed with assistance stuff and probably over do it sometimes...
Actually my chin strength is a lot stronger than my dipping strength right now. I don't do them because they are a bitch to do after benching or pressing. As for any other fluffy stuff, I believe that the basic movements are really all that are needed for size and strength, just change the volume accordingly. I'm not gonna lie, I love doing the extra fluffy shit and miss it sometimes lol. If I do them PLUS the workouts I do now though, I would probably dip into overtraining a lot quicker even though my workouts literally only take 30mins (I timed it yesterday actually haha).
-how are your size gains training like this? 5x1 will be extreme low volume but even beforethatyouhavnthad much volume or exercises in the popular 8-15 rep range. Have u still been gaining size?
Size gains aren't as bad as I thought they would be. They are nothing compared to doing something like sets of 8-12 lol, but they aren't nonexistent. When I'm done with the 5x3 I'll post pics for you to judge. I think they are definitely decent gains. 5x1 is going to be shit volume lol, I'm expecting 0 muscle gains on that. After the 5x1 though I'll be doing 5x10 for size and I'm really anxious to know how fast I'll pack on muscle :D
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read red
 
Glad - I've seen some articles say that cycles of strength and mass aren't the best way to do it, but fuck it I'm with you lol. I'm still seeing lots of progress:D

Tblock - I'm probably going to rock climb a couple times a month now. BTW my grip is still sore and it's 4 days after the climb lol.

Day 2
Week 11

Squat
155 x 1x3
185 x 1x3
225 x 2x3

Press
95 x 1x3
115 x 1x3
135 x 1x3
145 x 1x3

Dead
225 x 1x3
275 x 1x3
315 x 1x3
365 x 1x3

Chins
10, 5

Comments: Contemplated on taking another rest day today because my back is sore from trying handstands (hyperextending back I guess..) and maybe when I squatted 300 I dipped down to the hole too fast. Not entirely sure but it ached to squat. Press was very easy. Deadlift...despite my back hurting on squats, deads were fine. They were actually fairly easy. I'm thinking the back problem has something to do with spinal compression being that it hurt a little on squats and not on deads? Still not sure what caused it though. Chins..goddamn these blew. After a couple my forearms felt like they locked up from the pump in them. My grip still hasn't recovered entirely from rock climbing.
 
I would like to do a little rock climbing it looks fun and would probably act as active recovery for the back, arms and shoulders to get some blood in there on rest days, and as for forearms getting smoked by rock climbing well you can never have strong enough grip or big enough forearms lol
 
oso0960 said:
Glad - I've seen some articles say that cycles of strength and mass aren't the best way to do it, but fuck it I'm with you lol. I'm still seeing lots of progress:D

Tblock - I'm probably going to rock climb a couple times a month now. BTW my grip is still sore and it's 4 days after the climb lol.

Day 2
Week 11

Squat
155 x 1x3
185 x 1x3
225 x 2x3

Press
95 x 1x3
115 x 1x3
135 x 1x3
145 x 1x3

Dead
225 x 1x3
275 x 1x3
315 x 1x3
365 x 1x3

Chins
10, 5

Comments: Contemplated on taking another rest day today because my back is sore from trying handstands (hyperextending back I guess..) and maybe when I squatted 300 I dipped down to the hole too fast. Not entirely sure but it ached to squat. Press was very easy. Deadlift...despite my back hurting on squats, deads were fine. They were actually fairly easy. I'm thinking the back problem has something to do with spinal compression being that it hurt a little on squats and not on deads? Still not sure what caused it though. Chins..goddamn these blew. After a couple my forearms felt like they locked up from the pump in them. My grip still hasn't recovered entirely from rock climbing.
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Well it has worked for me :D I honestly think your gonna blow the fuck up when you switch to high volume

I cant believe you guys are deadlifting all this fuckin weight with no chalk i feel like a little bitch now hahahaha. Strong deads tho mayne
 
haha I'm hoping to blow up. I'll be dropping the fat after my volume routine..goal is to get down to at least 6-8% bf with my ECA stack :evil:

No no, I use chalk. I get pissed if I forget it because I have ridiculously sweaty palms. Today I put chalk on every set and I switched to a hook grip from a dbl over on my final set. Fuck the alt grip lol.

EM - bro you should try it. It definitely is active recovery for your whole body but I wouldn't suggest deadlifting the day after..
 
Thanks jdid!

Day 3
Week 11

Squat
135 x 1x3
185 x 1x3
225 x 1x3
275 x 1x3
315 x 1x2
225 x 1x5

Bench
115 x 1x3
135 x 1x3
165 x 1x3
195 x 1x3
225 x 1x2
165 x 1x5

Row
85 x 1x3
115 x 1x3
145 x 1x3
165 x 1x3
185 x 1x2
Fuck, forgot to do the backoff set :/

Curls
85 x 1x3
90 x 1x3
95 x 1x3
100 x 1x2

French Curls
75 x 1x3
80 x 1x3
85 x 1x3
90 x 1x3
95 x 1x1

Comments: Ok who the fuck wants to do 310 on the squat, 220 on bench and 180 on row? I don't care to load all the weights and it's just more badass to add another 45...it was only 5lbs more than what I was expecting to do lol. Squat and Bench were easier than expected, I know I'll be able to kill them for 3 next workout. Rows were actually pretty hard...but now that I think about it they went up just as fast as I could bench, I'm just used to being more explosive on rowing. My back is much better. The squatting motion doesn't hurt at all but unracking the bar and the compressing of my spine gives me a mild pain for a couple of seconds then it goes away. Once I get my goals, I'm not sure whether I want to switch to 5x1 or stick to 5x3 until I actually stall. It's probably better I stick to it until I stall but I'm just getting real excited to switch lol. I regressed a rep or so on arm work...I'm not disappointed though because I've been doing 50 pushups and 50 inverted rows every other day, I'm just glad it doesn't affect my bench and row. BTW this was a long fucking comment.
 
Fucked shit up in the gym today.

Day 1
Week 12

BW: 196 lbs morning

Squat
155 x 1x3
205 x 1x3
235 x 1x3
275 x 1x3
315 x 1x3 GOAL

Row
95 x 1x3
115 x 1x3
135 x 1x3
165 x 1x3
185 x 1x3 GOAL

Bench
115 x 1x3
145 x 1x3
175 x 1x3
205 x 1x3
225 x 1x3 GOAL

Abs
4 x Massacre

Comments: Well I skipped a week because I wanted to hit these goals so bad. Looks like I already reached half of them before February which I wasn't planning to kill until the 1st week of Feb. I don't consider them PR weights because of the weights I got when I was weighing 248, but I'm MUCH stronger pound for pound :D. Last rep on squats was fairly hard. As long as I concentrate on pushing as hard as possible I definitely still have some more progress on them with triples. I had to bench last which scared me because I didn't think I would get it since I would've been worn out too much to do them. Bench was actually a cake walk, I could probably get another 2-3 more which psyched me up. Rows were difficult, but again as long as I concentrate on pulling as hard as I can, I get them. I seem to progress really well by using triples..hopefully singles work even better :D

Next workout I'm looking at killing 155 press which should be cake and 385 dead (I think 375 would be more reasonable because deadlifting is now the hardest lift, but I already made my goals and I'm going to fuck shit up.)

EDIT: I couldn't get anybody to go with me that had a camera :(
 
Thanks guys. I need to check in over at Tblocks log see how he's doing on his lifts lol. Bf%...I don't really know for sure. Over 20% but under 30%. I had a 43" waist lol.
 
oso0960 said:
Thanks guys. I need to check in over at Tblocks log see how he's doing on his lifts lol. Bf%...I don't really know for sure. Over 20% but under 30%. I had a 43" waist lol.
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holy shit lol

last time i checked he was at 220x3

hopefully u two bitches stall for a couple of weeks so I can catch up lol
 
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Alright fuck you oso I better get my fucking bench flying again:D This 5x5 has worked awesome for deadlifts and military press and rows, but horrible for bench. Shit........:o
 
Tblock1 said:
Alright fuck you oso I better get my fucking bench flying again:D This 5x5 has worked awesome for deadlifts and military press and rows, but horrible for bench. Shit........:o
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ahahaha what happened Tblock?? My press is a bit behind yours though..But don't worry, ima pass your ass in that soon too :D jk lol. Gotta remember you're lifting for 5 reps I'm only lifting for 3...
 
oso0960 said:
ahahaha what happened Tblock?? My press is a bit behind yours though..But don't worry, ima pass your ass in that soon too :D jk lol. Gotta remember you're lifting for 5 reps I'm only lifting for 3...
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Yeah I respond super well to lots of heavy sets on bench 3-4 days a week. On smolov jr I went from 200-255 max, and now I've stayed right there. One heavy set just isn't enough for me.
 
Tblock1 said:
Yeah I respond super well to lots of heavy sets on bench 3-4 days a week. On smolov jr I went from 200-255 max, and now I've stayed right there. One heavy set just isn't enough for me.
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I'm more like oso, all my lifts have responded to one max set except military press which I'm thinking of trying the multiple set thing for military only soon...
 
ExtraMile said:
I'm more like oso, all my lifts have responded to one max set except military press which I'm thinking of trying the multiple set thing for military only soon...
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Lol for me it is the opposite my military press is going up 5 pounds a week with one set, same with deadlift and row but my bench holds back....:(
 
the.gladiator1987 said:
damn guys, been a long time. Why is tblock banned? lol

seems like you guys cgot a nice lil competition going on...who can I compete with? lol
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closest to you is probably saibot

tblock got banned for talking trash and calling a mentor names, I dont know if its permanant or what
 
Day 2
Week 12

Squat
135 x 1x3
205 x 1x3
235 x 2x3

Press
95 x 1x3
115 x 1x3
135 x 1x3
155 x 1x3 GOAL

Dead
235 x 1x3
285 x 1x3
345 x 1x3
385 x 1x3 GOAL

Comments: Didn't really feel like going today but fuck it I wanted to kill these weights. Presses were decent...kind of hard. Deadlifts were pretty tough..+20lbs is quite the jump lol. I was surprised how well 345 went up though because I remember like 3 weeks ago how heavy it was as a top set. I've decided to keep doing the 5x3 until I stall on every lift..probably will only be a couple more weeks of progress until then lol. BTW no chins...my buddy needed to leave and I figured I already do a lot of inverted rows as GPP on my off days so I shouldn't be at a loss.
 
the.gladiator1987 said:
that guys such a little punk ass man lol. I did the same thing tho...but im not a skinny fucker:D
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lol I'm not really a punk ass in real life:) It's just that the first time Saibot posted in my fitness log he started calling me a liar about my bench, and a lot of my posts he gives me crap for no reason about, so I got a little pissed at him. Nice job on those goals oso, I'm going for 155x5 press thursday:D BTW: I only said 2 sentences to Saibot, and it wasn't even that bad.... But Im done now, I just hope he stops attacking me for everything. He did tell me to do front squats first in my workouts though, which helped, and I got 225x5 easy last workout:)
 
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Tblock1 said:
lol I'm not really a punk ass in real life:) It's just that the first time Saibot posted in my fitness log he started giving me shit and calling me a liar about my bench, and a lot of my posts he gives me shit for no reason about, so I got a little pissed at him. Nice job on those goals oso, I'm going for 155x5 press thursday:D BTW: I only said 2 sentences to Saibot, and it wasn't even that bad.... and he gave me shit first.... But Im done now, I just hope he stops giving me shit. He did tell me to do front squats first in my workouts though, which helped, and I got 225x5 easy last workout:)
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Dude it's the way you write, stop writing like that now. Edit your post now or you will be banned permanently.
 
SaiBoT said:
You can write the word shit in the same post like 5 times, that's says alot about your personality...
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Alright thanks....I'll edit it. But don't pretend that anything some one does online says much about their personality, it doesn't.
 
Dude oso you need to stop lifting right now this isn't even a competition it's a slaughter!!! Your squat is like 40 pounds ahead of me by the 1rm calculators, and your deadlift is like 30 pounds ahead!!! Dude stop now not cool:(:doublefi::(:D
 
hahaha don't worry I'm going to stall pretty soon because the weights are heavy, especially since I skipped a week to get to my goals faster..
 
Day 3
Week 12

Weight 201 lbs

Squat
155 x 1x3
195 x 1x3
235 x 1x3
275 x 1x3
320 x 1x2
235 x 1x5

Row
95 x 1x3
115 x 1x3
135 x 1x3
155 x 1x3
190 x 1x2
145 x 1x5

Bench
115 x 1x3
145 x 1x3
175 x 1x3
205 x 1x3
230 x 1x4
175 x 1x5

Curls
85 x 1x3
90 x 1x3
95 x 1x3
100 x 1x3
105 x 1x1
50 x 5x12

French Curls
75 x 1x3
80 x 1x3
85 x 1x3
90 x 1x3
95 x 1x1
50 x 5x10

Comments: After today I feel like I still have at the very least a month of proress left on 5x3 :D. Everything was really easy today. Bench...I wanted to see how many reps I could get with 230 and I got 4..only 15 pounds shy from where I was when I was weighing 248. BTW I started taking creatine yesterday so that might account for the increase because my weight is +5 lol - 201 lbs.
 
No way in hell I could get 4 reps at 230, so even your bench is owning me now.......:( I might be able to get 3 reps, but i don't know. EM, dude you are going to have some work to catch up to oso!!!!
 
Tblock1 said:
EM, dude you are going to have some work to catch up to oso!!!!
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you are my focus not oso :evil:

i already do more chins than you bwahahaha

next up is bench and i still gotta do this grip thing i always forget lol. what about 1 arm rows do u ever do those?
 
ExtraMile said:
you are my focus not oso :evil:

i already do more chins than you bwahahaha

next up is bench and i still gotta do this grip thing i always forget lol. what about 1 arm rows do u ever do those?
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Lol wait you do 15 chinups? I can do 14 pullups and probably like 16 or so chinups.... On my log when you see pullups I am following a routine so only the first day of the week is my maxes, the other days are really low. I am following this:
Recon Ron Pullup Program

Except instead of doing 5 sets of each column 5 days a week I am only doing 1 set a day, ie this week will be 14, 10, 8, 8. I didn't think I was going to see much progress on such a low volume routine but I am actually, and i didn't want to be doing 40+ pullups a day for fear of overtraining. On db rows, no I don't do them I find barbell rows enough.
 
oh shit, i saw in your log once that you did 7 chins and i did 9 last workout lol, and im talking overhand btw not underhand

i do both barbelll and dumbell rows, you should give 1 arm dumbell rows a try sometime :evil:
 
ExtraMile said:
oh shit, i saw in your log once that you did 7 chins and i did 9 last workout lol, and im talking overhand btw not underhand

i do both barbelll and dumbell rows, you should give 1 arm dumbell rows a try sometime :evil:
Click to expand...

Okay yeah for Pullups(overhand) I can 14 right now, chinups(underhand) not sure, maybe 16.
 
Thanks bros! I go ATG which is probably a couple inches below parallel for me.

Tblock - the 4th rep was very hard, I almost didn't make it lol. so 230 is basically my 4rm right now.
 
Thanks Glad. Nobody seems to have a camera lol. I'll see if I can use a phone or something.

Day 1
Week 13

Squat
155 x 1x3
205 x 1x3
235 x 1x3
280 x 1x3
320 x 1x3

Bench
115 x 1x3
145 x 1x3
175 x 1x3
205 x 1x3
230 x 1x3

Row
95 x 1x3
125 x 1x3
145 x 1x3
165 x 1x3
190 x 1x3

Abs
4x10

Comments: Well damn, everything is starting to feel really heavy. These all felt like 3 rep maxes. Looks like I'll be switching to my 5x1 pretty soon. I also decided not to do a 5x10 after my 5x1 which I was looking forward to. After my 5x1 I'm going to cut on a 5x5 cycle and ramp up slowly. I'm hoping to get down to 6-8% bf at least.
 
Honesly bro I think you should Do the 5x10 before cutting it would be a massive change of pace especially of u did some thing like warmed up then the same weight for all 5 sets of 10 instead of ramping up so only really the last set was near failure as u ha gotten tired from the last 4. This change should (hopefully) cause a decent amount of hypertrophy and then u would look even better at 6-8%! if it's the fact u wanna get cut for summo and wouldn't have time to do a 5x1, 5x10 AND a cutting phase you could always skip the 5x1 phase but then again we can't be sure the 5x10 would be that good so it may be a bit of a risk...

Damn that was a bitch to type from my iPod...
 
ExtraMile said:
Honesly bro I think you should Do the 5x10 before cutting it would be a massive change of pace especially of u did some thing like warmed up then the same weight for all 5 sets of 10 instead of ramping up so only really the last set was near failure as u ha gotten tired from the last 4. This change should (hopefully) cause a decent amount of hypertrophy and then u would look even better at 6-8%! if it's the fact u wanna get cut for summo and wouldn't have time to do a 5x1, 5x10 AND a cutting phase you could always skip the 5x1 phase but then again we can't be sure the 5x10 would be that good so it may be a bit of a risk...

Damn that was a bitch to type from my iPod...
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I agree I think you should get the hypertrophy going then cut, but why do you not want to do the 5x10?
 
lol if it wasn't for you two I wouldn't be rethinking myself. EM, it's not so much of a time limit, it's just the fact that I'm really anxious to cut. I don't know what I'm going to do yet. The original plan does seem like it would be ideal..
 
if you wanna cut def do the 5x5. I would also add in cardio and complexes, maybe a fat burner and steroids as well haha jk about steroids.

imo i think the 5x10 would be great for you because you just spent so much time on a strength program and once again i think switching from strength to size is the best way to keep overall gains. It has worked for me, so thats just my opinion. Think about what you really want, when you want it, but remember there is no rush. Then again ive never had to cut so i would probably be stuck between the 2 as well LOL. Whatever you do keep the log updated im excited to see what you do
 
oso0960 said:
lol if it wasn't for you two I wouldn't be rethinking myself. EM, it's not so much of a time limit, it's just the fact that I'm really anxious to cut. I don't know what I'm going to do yet. The original plan does seem like it would be ideal..
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the more muscle you have the better you will look at high bf% i know what you mean thoguh I would LOVE to be 12% bf but the way I see it is its gonna take me months to get down to that and thats months of no muscle gains and less strength gains, and iv gotta get to the point where im happy with my muscle mass first, so that is my main aim right now, Im thinking of bulking straight for the next year actually and just putting up with the BF, afterall with some extra muscle it wont look as bad...

well i talk about wanting to be leaner but i just ate like 5 choclate brownies and some chocolate biscuits LOL :p
 
lol I want some brownies now. EM, you remind me of myself.. I started posting on this board when I was 15, everybody told me that I shouldn't worry about getting lean then because at my age my hormones were like roids and I would benefit from bulking. Well..I took the advice and loved the results. Then I stopped gaining weight and did everything I could to continue the progress which was a mistake lol. I eventually reached 248 and still felt really confident about myself. Now that I think back, I was pretty damn fat...hahaha

Moral of story: gaining fat with muscle doesn't look bad, but don't blow that shit out of proportion lol.

Day 2
Week 13

Squat
155 x 1x3
205 x 1x3
245 x 2x3

Press
100 x 1x3
120 x 1x3
140 x 1x3
160 x 1x3

Deadlift
245 x 1x3
295 x 1x3
345 x 1x3
405 x 1x3

Comments: Found my 3rm for press and deadlift lol. There is no way in hell I could lift 5 more pounds in either of the lifts. I kinda predicted this though because of how the squats felt..245 was heavier than usual. Well I still have a friday workout then I'm switching to the 5x1 starting next week :D. I'm wondering if I should start the 5x1 with my 3 rep maxes...
 
F I've been sick and now your deads and press are still flying ahead and I'm going to have to work 5 times harder to catch up :(
 
haha thanks guys. Tblock...where you at?? jk ;)

Day 3
Week 13

Squat
135 x 1x5
205 x 1x3
245 x 1x3
285 x 1x3
330 x 1x2
245 x 1x5

Bench
115 x 1x3
145 x 1x3
175 x 1x3
205 x 1x3
235 x 1x2
175 x 1x5

Row
95 x 1x3
135 x 1x3
145 x 1x3
165 x 1x3
195 x 1x2
145 x 1x5

Arms
Died

Comments: Nice fucking tits. Everything was easier than Monday. I'm wondering if I could get out another week on the 5x3...The Wednesday workout is the only thing that scares me lol.
 
why not just change to 5x1 now there no reason why you HAVE to do 5x3 until you cant any longer, once you can see yourself stalling swap because when you fail its harder on the CNS and also mentally you know you failed...
 
ExtraMile said:
why not just change to 5x1 now there no reason why you HAVE to do 5x3 until you cant any longer, once you can see yourself stalling swap because when you fail its harder on the CNS and also mentally you know you failed...
Click to expand...

The only thing I'm sure I'll stall on next week is press. Other than that I'm pretty sure I can add at least 5lbs to everything. I'll see how I feel next workout day.
 
Day 1
Week 14

Squat
135 x 1x2
165 x 1x3
205 x 1x3
245 x 1x3
295 x 1x3
330 x 1x3

Bench
115 x 1x3
145 x 1x3
175 x 1x3
205 x 1x3
225 x 1x1
235 x 1x3
225 x 1x1

Row
105 x 1x3
125 x 1x3
145 x 1x3
175 x 1x3
195 x 1x3

Abs

Comments: Decided to stick to 5x3 until I stall on the majority of my lifts. I think it is a good decision too because today felt easier than last week :D. I had one more rep in me on squats and bench. Rows are just a bitch, but they keep going up anyway. I was also talking to this guy on the football team today about his deadlifting because he was doing sets of 500x10 lol.
 
Yes I have done cleans in place of rows in the past...I kinda forgot about them lol. I'll probably do them in place of rows next time I do a 5x3.
 
Hey bro you fuckin sold me i want to do this routine for my off season football. All i want is strength and urs is still going up thats ridiculous lol fuckin congrats bro. Can you type out the whole outline of your routine for me? The 5x3. Im also gonna be doing cardio since im on the track team so ill have to move my workouts around and eat more. Keep up the good work
 
the.gladiator1987 said:
Hey bro you fuckin sold me i want to do this routine for my off season football. All i want is strength and urs is still going up thats ridiculous lol fuckin congrats bro. Can you type out the whole outline of your routine for me? The 5x3. Im also gonna be doing cardio since im on the track team so ill have to move my workouts around and eat more. Keep up the good work
Click to expand...

lol Thanks man. I'm pretty surprised myself how well this program is working. I didn't know coaches would allow their players to do their own workouts? PM me your email and I'll send you the 5x3 calculator.
 
Day 2
Week 14

Squat
165 x 1x3
205 x 1x3
245 x 2x3

Press
105 x 1x3
125 x 1x3
150 x 1x3
170 x 1x2 PR

Deadlift
255 x 1x3
315 x 1x3
365 x 1x3
410 x 1x3 PR

Chins
8,7,6

Comments: Squats were VERY easy. I was pretty close to doing Friday's workout instead because of how great they felt. I finally failed on something :(. My form on the first rep of the press was off which is probably what killed me for doing that 3rd rep. Hopefully I'll get it next Wednesday :). I'm also excited to say that I'm just as strong, if not stronger on the press and deadlift than when I was weighing 248lbs.

As a side note I'm getting great comments at the gym. Someone commented on my ATG squat depth on Monday and another person acknowledged that 410 is a lot of weight to do without a belt.
 
oso0960 said:
Day 2
Week 14

Squat
165 x 1x3
205 x 1x3
245 x 2x3

Press
105 x 1x3
125 x 1x3
150 x 1x3
170 x 1x2 PR

Deadlift
255 x 1x3
315 x 1x3
365 x 1x3
410 x 1x3 PR

Chins
8,7,6

Comments: Squats were VERY easy. I was pretty close to doing Friday's workout instead because of how great they felt. I finally failed on something :(. My form on the first rep of the press was off which is probably what killed me for doing that 3rd rep. Hopefully I'll get it next Wednesday :). I'm also excited to say that I'm just as strong, if not stronger on the press and deadlift than when I was weighing 248lbs.

As a side note I'm getting great comments at the gym. Someone commented on my ATG squat depth on Monday and another person acknowledged that 410 is a lot of weight to do without a belt.
Click to expand...

Yes he finalyl stalled:chomp: on something!!!! Oh wait did I say that out loud?:D
 
I don't know glad his bench looks pretty proportional to me, 235x3 seems about right with his squat and deadlift.
 
Tblock1 said:
I feel kinda stupid responding for him but I believe he said he uses chalk but no straps (BTW, no chalk no straps FTW), but he also uses no belt.
Click to expand...

oh ok i also use chalk but no straps or belt. i dont want to hold back my back development/strength because of my grip. id rather train my grip seperately thats just me tho
 
I use no chalk or straps but I use a belt, I think a belt is just s safety thing to keep my back protected, doesn't really help me lift much more.
 
lol thanks guys. I use chalk with a hook grip, no belt, no straps. I would die without chalk on my heaviest sets. My hands are pretty oily because I use lotion after my grip training. That last sentence sounds pretty bad.

Gonna go kill it in the gym here in a minute :)
 
oso0960 said:
lol thanks guys. I use chalk with a hook grip, no belt, no straps. I would die without chalk on my heaviest sets. My hands are pretty oily because I use lotion after my grip training. That last sentence sounds pretty bad.

Gonna go kill it in the gym here in a minute :)
Click to expand...

You use lotion as a lubricant for training your grip huh? How do you train your grip again lol?:D

BTW, kill that shit in the gym!!!!
 
Tblock1 said:
You use lotion as a lubricant for training your grip huh? How do you train your grip again lol?:D

BTW, kill that shit in the gym!!!!
Click to expand...

haha no, I use it when I'm done gripping. My gf doesn't like calloused, dry hands. And thanks bro!

Day 3
Week 14

Squat
165 x 1x3
205 x 1x3
250 x 1x3
295 x 1x3
340 x 1x2
250 x 1x5

Bench
115 x 1x3
145 x 1x3
175 x 1x3
205 x 1x3
225 x 1x1
240 x 1x3
175 x 1x5

Row
95 x 1x3
135 x 1x3
145 x 1x3
175 x 1x3
200 x 1x2
145 x 1x5

Curls and French Curls

Comments: Wasn't really feeling it in the gym but killed it anyway. Not sure if I could've managed a triple on 340 squats. Got 3 on bench and tried for 4 but that wasn't happening lol. My spotter also made me struggle for like 5 seconds on the 4th rep so my CNS is probably drained from that. Rows were actually the easiest thing today :).
 
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