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Oso's Log

the.gladiator1987 said:
ok cool cant wait to start it. so since its 5x3 and not 5x5 you add some more assistance exercises like GHR's, pullups, arm work, etc?
Click to expand...

Add as much as you want as long as it's not impacting your recovery much. I'd probably say add as much as you would on a 5x5 since you're still stressing the CNS the same if not more by working closer to your 1rm. On my off days I do 50 pushups, inverted rows, and squats for GPP. It's not much, but it helps my recovery and adds some hypertrophy into the routine.

Tblock - No I'm not going to test them once I'm done. When I switch to the 5x1 I'll be finding out my maxes anyway.
 
Yeah I agree with EM that you should wait. It's really your call but this is why I think that you should wait:

The program calls that you start light and ramp up over the period of 4 weeks before even making a PR. Being on juice ATM, you can do a lot more than the average person which is what the program is designed for...so you might not be getting the maximum amount of gains. Your PCT starts in 4 weeks and you'll most likely get weaker when coming off which is when you'll start making PRs with the weights you're able to lift while on.

I think that when you do start it, make your current 3 rep maxes at week 6-8 depending on how much strength you lose. The more weeks you allow to ramp up before hitting your current 3rm and making new PRs, the better.

When I first started the 5x3 I was lifting weight I could probably do for 8-10 so I allowed A LOT of weeks to ramp up. Say for deadlift I started at 265x3 which I thought was still pretty easy at the time. when I reached 345x3, I remember that shit being a heavy mofo but now if I am to lift 345, it's pretty easy. I'm sure if I would've started my deads at 335x3 I would've stalled MUCH sooner, maybe within only a couple of weeks.
 
Day 1
Week 15

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

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

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

Abs

Comments: Still progressing! I know I'm definitely nearing the end though...last rep of squats was a BITCH but I still got it. I know I couldn't have gotten another rep on bench, but it was a little bit easier than the 340 squat. Rows are always annoying. 170x3 press is going to die tomorrow (hopefully). Also, eating has been shit lately. Been killing everything in sight...Probably gained quite a bit of weight so that might be contributing to this continual progression.
 
oso0960 said:
Day 1
Week 15

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

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

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

Abs

Comments: Still progressing! I know I'm definitely nearing the end though...last rep of squats was a BITCH but I still got it. I know I couldn't have gotten another rep on bench, but it was a little bit easier than the 340 squat. Rows are always annoying. 170x3 press is going to die tomorrow (hopefully). Also, eating has been shit lately. Been killing everything in sight...Probably gained quite a bit of weight so that might be contributing to this continual progression.
Click to expand...

Damn you're not too far off of a 405 squat lol if you keep that progress, when you get to 370x3 you should be able to squat 405:o:(:)
 
Day 2
Week 15

Squat
135 x 1x3
165 x 1x3
205 x 1x3
250 x 2x3

Press
95 x 1x3
115 x 1x3
135 x 1x3
150 x 1x3
170 x 1x3 PR

Deadlift
135 x 1x3
225 x 1x1
275 x 1x3
315 x 1x3
365 x 1x3
415 x 1x3 PR

Comments: Fuck yeah 170 went up pretty well. 415 dead was pretty hard. Some guy commented on my no belt/no gloves/dbl overhand..although I explained to him what a hook grip was lol. Then some [unt came over and said that I need to lower the weight down under control so I don't hurt their floor. I don't think the bitch realized I was already lowering it under control, just not as slowly as she wanted. USF gym is run by a bunch of pussies.
 
oso0960 said:
Day 2
Week 15

Squat
135 x 1x3
165 x 1x3
205 x 1x3
250 x 2x3

Press
95 x 1x3
115 x 1x3
135 x 1x3
150 x 1x3
170 x 1x3 PR

Deadlift
135 x 1x3
225 x 1x1
275 x 1x3
315 x 1x3
365 x 1x3
415 x 1x3 PR

Comments: Fuck yeah 170 went up pretty well. 415 dead was pretty hard. Some guy commented on my no belt/no gloves/dbl overhand..although I explained to him what a hook grip was lol. Then some [unt came over and said that I need to lower the weight down under control so I don't hurt their floor. I don't think the bitch realized I was already lowering it under control, just not as slowly as she wanted. USF gym is run by a bunch of pussies.
Click to expand...

dude u did 415 dbl overhand thats sick! I wish I had the grip to do that. Im also gonna wait till after my pct to start the 5x3. When you set it up do u make a 5lb jump each week for every lift?
 
dude same happened to me today gym manager told me Im dropping the weight too fast lol and I was taking between 1 and 2 seconds on the negatives lol
 
lol no no I wish I could lift that dbl overhand...that's what he thought but I was actually using a hook grip so I explained to him that it wasn't a pure dbl overhand.
 
Day 3
Week 15

Squat
135 x 1x3
165 x 1x3
215 x 1x3
255 x 1x3
295 x 1x3
345 x 1x2
255 x 1x5

Bench
115 x 1x3
155 x 1x3
185 x 1x3
215 x 1x3
245 x 1x2
185 x 1x5

Row
95 x 1x3
135 x 1x3
155 x 1x3
175 x 1x3
205 x 1x2
155 x 1x5

Comments: Last day of this routine...I'm pretty much at my max triples. I'm going to start the 5x1 with 85% of my estimated 1rm and not 90% to allow more recovery and ramping up...should take 6 weeks before hitting PRs.
 
nice man.... for the 5x1, it's only 1 real working set isn't it?

EDIT: btw, isn't a hook grip a double overhand grip? lol
 
damn thats gonna be low volume! are you gonna add in any assistance exercises? 5 total reps for each lift and only 1 hard rep for each lift? If I were you I would put in assistance stuff in the 6-12 rep range but I know its not your style...
 
Jdid - Yeah it's only 1 real working set of 1 rep lol. I guess it's a dbl overhand grip but I think of a hook grip as using the thumb to help and a dbl overhand as no thumb.

EM - I'll still do abs and chins in the higher rep ranges..maybe add dips... but nothing else.

Tblock - fuck you no you won't.

:D
 
oso0960 said:
Jdid - Yeah it's only 1 real working set of 1 rep lol. I guess it's a dbl overhand grip but I think of a hook grip as using the thumb to help and a dbl overhand as no thumb.

EM - I'll still do abs and chins in the higher rep ranges..maybe add dips... but nothing else.

Tblock - fuck you no you won't.

:D
Click to expand...

We'll see about that....:D Double overhand is just how it sounds, both hands are over the bar, and your thumbs are just over your fingers, versus with hook grip both hands are over the bar but your thumbs are wrapped under your fingers.
 
yeah bro I would add dips, chins, abs and hypers or GHR's if I was you, unless you really respond to super low volume
 
Well I changed my workout to 5x1 starting today. Here's the template.

5x1

Day 1
Squat 4x1, 1x2
Bench 4x1, 1x2
Row 4x1, 1x2

Day 2
Squat 4x1
Press 5x1
Dead 5x1

Day 3
Squat 5x1, 1x3
Bench 5x1, 1x3
Row 5x1, 1x3

Friday is ramping up to a top set of 1 then a backoff triple. The next Monday workout is the same weight as the top set completed on Friday but for a double. Wednesday squatting..last 2 sets are the same weight.
 
I'll be interested as well.

Well here's my goals for the 5x1. They might be a tad bit high but it'll give me the motivation to try.

Goals

Squat - 385 x 1
Bench - 275 x 1
Row - 225 x 1
Press - 195 x 1
Deadlift - 475 x 1
 
oso0960 said:
I'll be interested as well.

Well here's my goals for the 5x1. They might be a tad bit high but it'll give me the motivation to try.

Goals

Squat - 385 x 1
Bench - 275 x 1
Row - 225 x 1
Press - 195 x 1
Deadlift - 475 x 1
Click to expand...

Those don't seem too high to me. How long do you give yourself to get those?
 
Day 1
Week 1

Squat
135 x 1
155 x 1
190 x 1
230 x 1
270 x 1
305 x 2

Bench
95 x 1
115 x 1
135 x 1
160 x 1
190 x 1
215 x 2

Row
95 x 1
115 x 1
135 x 1
155 x 1
180 x 2

Side weight holds
140 x 2x30s

Comments: Feeling fatigued..probably overreaching from the 5x3. Bicipital tendinitis starting in my left arm bothered me while benching. In about 3 weeks (spring break) I'll be taking the week off from working out. Because this is really low volume I'm making each rep a quality one. I'm focusing on pushing the bar as hard as possible during each rep...kind of like 4 sets of Dynamic effort and 1 Max effort set lol.
 
Thanks iggy and moya, it's good to see you guys periodically check my log.

the.gladiator1987 said:
hey why do u say 2.5% and not 5lb every week when u make a jump in weight?
Click to expand...

5lbs on each lift lets your lifts become out of proportion if you're originally working with percents. 5lbs a week on press is a lot more of a jump than 5lbs a week on deadlifts. Once I start nearing my maxes, I'll probably go by feel...If I don't think I can make that +10lb jump on deads or squats, I'll drop it down to +5lbs.
 
just saying every lift except weighted dips and weighted chins i increase 5.5lbs per workout on, dips and chins i increase 2.75lbs a week to allow for bodyweight fluctuation
 
the.gladiator1987 said:
ok that makes sense so 2.5% for every lift?
Click to expand...
Yes

Day 2
Week 1

Squat
135 x 1
155 x 1
190 x 1
230 x 2

Press
95 x 1
115 x 1
135 x 1
155 x 1

Deadlift
135 x 1
235 x 1
280 x 1
325 x 1
375 x 1

Comments: Tried to be too explosive on squats..they were actually jump squats. Each rep on squats I had air time between my feet/ground and bar/back. My back can handle the load, but when the bar leaves my back it likes to go a little back which causes me to have to resist the bar from flying back with my rotator cuffs...this is what probably contributed most to my elbow/bicipital tendinitis. Plus I'm sure my knees don't like the load...not feeling it yet, but I'm sure if I kept doing it I'll have knee problems in the future lol. Next time I squat, I'm going to be as explosive as possible out of the hole, but deccelerate toward the top so I don't leave the ground and the bar doesn't leave me. Press and deads were fine.
 
Day 3
Week 1

Squat
135 x 1
155 x 1
195 x 1
230 x 1
270 x 1
315 x 1

Bench
115 x 1
135 x 1
165 x 1
195 x 1
225 x 1

Row
95 x 1
115 x 1
135 x 1
155 x 1
185 x 1

Comments: Either really overreached or starting to overtrain...or maybe because I'm depriving my body of caffeine lol. No motivation whatsoever to lift, definitely no movitation to do assistance exercises. Insomnia, feeling shitty throughout the day, mild elbow and bicipital tendinitis in the left arm. Weights feel heavy although the reps are still very explosive. Also stressed with midterm exams this week so I haven't been on much. One more week until my vacation so I can't wait.
 
oso0960 said:
Day 3
Week 1

Squat
135 x 1
155 x 1
195 x 1
230 x 1
270 x 1
315 x 1

Bench
115 x 1
135 x 1
165 x 1
195 x 1
225 x 1

Row
95 x 1
115 x 1
135 x 1
155 x 1
185 x 1

Comments: Either really overreached or starting to overtrain...or maybe because I'm depriving my body of caffeine lol. No motivation whatsoever to lift, definitely no movitation to do assistance exercises. Insomnia, feeling shitty throughout the day, mild elbow and bicipital tendinitis in the left arm. Weights feel heavy although the reps are still very explosive. Also stressed with midterm exams this week so I haven't been on much. One more week until my vacation so I can't wait.
Click to expand...

nice dude. has insomnia always been a problem combined with your training?

Good luck with mid terms and have a great vacation!! hopefully you'll come back ready to lift!
 
Got trashed last night. Definitely not drinking for a long time.

JDid - No, I usually get a better sleep when I workout.

Glad - You're right, I just forgot to write it in. I did 230 x 3 on squat, 165 x 3 on bench, and 135 x 3 on row.
 
Day 1
Week 2

Squat
135 x 3
155 x 1
195 x 1
235 x 1
275 x 1
315 x 2

Bench
115 x 3
145 x 1
165 x 1
195 x 1
225 x 2

Row
95 x 2
115 x 1
145 x 1
165 x 1
185 x 2

Dips
10, 10, 9

Abs
3 sets

Comments: Did better on dips than expected. Starting to get sick today. Constant sore throat and a need for plenty of water. No coughing, sneezing, etc., so I still decided to workout. Weights were actually very easy and all was light so it probably means that I'm rebounding from overreaching. Sorry bros I haven't been following journals lately, I've been busy with papers and midterms. I'll catch up this weekend.
 
Day 2
Week 2

Squat
135 x 2
155 x 1
195 x 1
235 x 2

Press
95 x 1
115 x 1
135 x 1
155 x 1

Deadlift
245 x 1
285 x 1
335 x 1
385 x 1

Chins
8,8,6

Comments: Still sick but I killed my fuckin exams this week so no more stress :). Everything was easy. Press was incredibly easy, went up very quickly.
 
Bros! Don't worry Glad I'll definitely be following you and EM..fuck ya. Had a great spring break but you guys are gonna kill me..I changed my routine again lol. I'm skipping the 5x1 for now and moving back to the 5x5 as a diet. Afterwards I'll probably go back to the 5x1 and finish it up. I made a bet with a couple of friends to see who can get the leanest by mid June (3 months). We're around the same bodyfat and strength levels for most lifts. The beginning of the 5x1 was a great deload from the 5x3 and the break was nice to get away from everything but Ima kill this shit starting today. I'm putting my estimated 5rep maxes at week 12 and I'm going to allow 1 week of deloading. I figured that I may not be able to lift my current 5 rep maxes while weighing considerably less. I'll see if I can get pics soon..I really just look the same as before lol. Here's an outline of what I'm doing:

Workout
-Original Bill Starr 5x5 workout to a T. Hitting 5rep maxes at week 12.

Diet
-Carb meal in the morning and post workout. Fat meals during the rest...probably 2000-2500 Calories during the day.
-ECA stack - 200mg caffeine, 81mg aspirin, and 12.5mg Ephedrine HCl from Primatene tabs (I read that it's equivalent to 25mg of Ephedrine sulfate from Bronkaid). I'll take it 2x a day and maybe move up to 3x a day.
 
the.gladiator1987 said:
Nice! And 20mg of what u have is equal to 25mg bronkaid, not 12.5mg

Good luck bro!

One more question. Im starting the 5x3 and u said to jump up 5% a week for all lifts, not 5lbs right? Wont this cause me to stall sooner?
Click to expand...

Is it really? Ah well so it's around 16mg or something. 2.5% a week for all lifts. If you jump 5lbs on everything, squats and deads will never be close to failure while presses will stall quickly.
 
oso0960 said:
Is it really? Ah well so it's around 16mg or something. 2.5% a week for all lifts. If you jump 5lbs on everything, squats and deads will never be close to failure while presses will stall quickly.
Click to expand...


OK cool. 2.5% of what number? your max? Do you use 2.5% for the new max after you hit your first 3rm maxes?
 
The easiest way is to go from the max week. Say if your current 3 rep maxes are at week 4 it goes like this:

Week 1: 92.5% of 1 rep max
Week 2: 95% of 1 rep max
Week 3: 97.5% of 1 rep max
Week 4: 100% of 1 rep max
Week 5: 102.5% of 1 rep max
Week 6: 105% of 1 rep max
etc.

Madcow suggested you put the 2.5% on each new week so it really ends up like:

Week 5: 102.5% of 1 rep max
Week 6: 105.0625% of 1 rep max
Week 7: 107.6891% of 1 rep max
etc.

Doesn't really matter. I prefer the first way.
 
oso0960 said:
The easiest way is to go from the max week. Say if your current 3 rep maxes are at week 4 it goes like this:

Week 1: 92.5% of 1 rep max
Week 2: 95% of 1 rep max
Week 3: 97.5% of 1 rep max
Week 4: 100% of 1 rep max
Week 5: 102.5% of 1 rep max
Week 6: 105% of 1 rep max
etc.

Madcow suggested you put the 2.5% on each new week so it really ends up like:

Week 5: 102.5% of 1 rep max
Week 6: 105.0625% of 1 rep max
Week 7: 107.6891% of 1 rep max
etc.

Doesn't really matter. I prefer the first way.
Click to expand...

Good to see you back oso! I just finished up the Bill starr 5x5, and my main problem was I put in 255 by 1 for bench, and it estimated my 5rm for 225, when my 5rm was really like 215. So the whole routine was screwed for bench from the start. But good luck dude!
 
oso0960 said:
The easiest way is to go from the max week. Say if your current 3 rep maxes are at week 4 it goes like this:

Week 1: 92.5% of 1 rep max
Week 2: 95% of 1 rep max
Week 3: 97.5% of 1 rep max
Week 4: 100% of 1 rep max
Week 5: 102.5% of 1 rep max
Week 6: 105% of 1 rep max
etc.

Madcow suggested you put the 2.5% on each new week so it really ends up like:

Week 5: 102.5% of 1 rep max
Week 6: 105.0625% of 1 rep max
Week 7: 107.6891% of 1 rep max
etc.

Doesn't really matter. I prefer the first way.
Click to expand...


Awesome! That clears up all the confusion I had thanks broski. So basically what is that table for? Since it uses different numbers, theres really no point of it..
 
Bill Starr 5x5

Day 1
Week 1

Squat
125 x 5
155 x 5
185 x 5
215 x 5
245 x 5

Bench
85 x 5
115 x 5
135 x 5
155 x 5
175 x 5
245 x 1

Row
75 x 5
85 x 5
105 x 5
125 x 5
140 x 5

Dips
12, 10, 7

Abs

Comments: Surprising that I'm just as strong as before the vacation, if not stronger. I couldn't help but see how well 245 felt on bench. Could've gotten for maybe 3-4 reps :). Started to get winded after squats... I also upped my ephedrine intake. Now I'm taking 2 pills for every 1 caffeine pill which will put me at about 20mg ephedrine ~ thanks Glad for pointing that out. Weight is 207lbs in the gym. One last thing..this ECA is legit for appetite suppression. Probably too good..I might forget to eat sometimes.
 
Damn it and I wanted to catch up to you too:( Glad to see you are back bro and enjoy the bill starr, it is good stuff. Why did you bench 245x1 though, did you just feel like it or what lol:D

207 though holy shit dude you were like 195 last I checked :shocked: Did you gain fat or muscle or what? Watch the caffeine though, that stuff can be bad if over used:)
 
yeah and u can get immune to caffeine! im not very sensitive to it...

what exactly is the original bill star 5x5? how is it layed out?
 
oso0960 said:
Bill Starr 5x5

Day 1
Week 1

Squat
125 x 5
155 x 5
185 x 5
215 x 5
245 x 5

Bench
85 x 5
115 x 5
135 x 5
155 x 5
175 x 5
245 x 1

Row
75 x 5
85 x 5
105 x 5
125 x 5
140 x 5

Dips
12, 10, 7

Abs

Comments: Surprising that I'm just as strong as before the vacation, if not stronger. I couldn't help but see how well 245 felt on bench. Could've gotten for maybe 3-4 reps :). Started to get winded after squats... I also upped my ephedrine intake. Now I'm taking 2 pills for every 1 caffeine pill which will put me at about 20mg ephedrine ~ thanks Glad for pointing that out. Weight is 207lbs in the gym. One last thing..this ECA is legit for appetite suppression. Probably too good..I might forget to eat sometimes.
Click to expand...

Dude you will love the ECA. It does supress appetite and gives you crazy energy. Dont ever check your blood pressure after taking it, you will fell like youre dying lol. I had a 144/90 but it dropped down when I took my BP again and I didnt take the ECA before.

For every pill you take of ephedrine, take 1 200mg pill of caffeine. Use baby aspirin (81mg). No need to take 1g of aspirin a day, good way to get an ulcer. I wouldnt go over 3 ephedrine pills in 24hrs ever. Space them out about 4 hours apart, taking the last pill around 2-3PM.

Good luck :)
 
Thanks guys. T-block - I just felt like it lol. See how easy it was because I felt great in the gym today. Before spring break I weighed 214! haha that's why I hate weighing myself any other time than in the morning. 195 was after the morning shit and piss with boxers on whereas 207 was in the gym filled with water weight, gym clothes and shoes on.\

Glad - I'm taking
-25mg ephedrine HCl (2 pills)
-200mg caffeine
-81mg aspirin
2x a day. I actually didn't take the aspirin the 2nd time today..I'm probably going to add it every now and then. But I feel great on this stuff. I'm not jittery or anything, just more awake and alert.

EM - Yeah that's what I meant..madcow's variation. Bill Starr's original 5x5 routine looked like this:

Bill Starr's "Big 3" Program
Monday – Heavy Day
Powerclean – 5 sets of 5
Bench – 5 sets of 5
Squat – 5 sets of 5

The heavy day sets the pace for the week. The rest of the week is based on the accomplishments of the heavy day. Increase the power clean and bench by 5 pounds each week, and the squat by 10. Do not increase the poundages unless you have successfully completed the prescribed number of reps the previous week. Workout weights are increased (pyramided) set to set by 10 to 20 pounds per set. Example: power clean 5 x 135, 5 x 155, 5 x 165, 5 x 175, 5 x 185.

Wednesday – Light Day
Powerclean – 5 sets of 5
Benchpress – 5 sets of 5
Squat – 5 sets of 5

Use the weight of the third set of the heavy day as the top end for the light day.

Friday - Medium
Powerclean – 5 sets of 5
Benchpress – 5 sets of 5
Squat – 5 sets of 5

Use the weight of the fourth set of the heavy day as the top end for the light day.
Click to expand...
 
oso0960 said:
Thanks guys. T-block - I just felt like it lol. See how easy it was because I felt great in the gym today. Before spring break I weighed 214! haha that's why I hate weighing myself any other time than in the morning. 195 was after the morning shit and piss with boxers on whereas 207 was in the gym filled with water weight, gym clothes and shoes on.\

Glad - I'm taking
-25mg ephedrine HCl (2 pills)
-200mg caffeine
-81mg aspirin
2x a day. I actually didn't take the aspirin the 2nd time today..I'm probably going to add it every now and then. But I feel great on this stuff. I'm not jittery or anything, just more awake and alert.

EM - Yeah that's what I meant..madcow's variation. Bill Starr's original 5x5 routine looked like this:
Click to expand...


So youre taking 50mg ephedrine at once? Or 2 pills equals 25mg?

I also loved ECA bro. Im about to start it again, but Im worried to take it before a football practice.
 
oso0960 said:
No, 2 pills = 25mg. Why the worry?
Click to expand...


Ok good lol 50mg ephedrine at once would be killer:evil: literally

Ive heard of people taking ephedrine before a game/practice and they get dehydrated and their adrenaline rushes too fast and they have a heart attack. This may not be true but I wouldnt want to take any chances. But then again everyone that usually takes ephedrine is always do ing intense cardio. I think it was the heat issue, not the running around..

I might do it again because I love ECA. I have hella pills for it right now too.
 
the.gladiator1987 said:
Ok good lol 50mg ephedrine at once would be killer:evil: literally

Ive heard of people taking ephedrine before a game/practice and they get dehydrated and their adrenaline rushes too fast and they have a heart attack. This may not be true but I wouldnt want to take any chances. But then again everyone that usually takes ephedrine is always do ing intense cardio. I think it was the heat issue, not the running around..

I might do it again because I love ECA. I have hella pills for it right now too.
Click to expand...

dont risk anything man, you have your pretty boy abs already why risk dying just to get down from like 10% to 8%? You should bulk more and wait till your 12% at 235lbs bodyweight to cut :evil:
 
Day 2
Week 1

Squat
135 x 5
155 x 5
185 x 5
185 x 5

Press
75 x 5
90 x 5
105 x 5
120 x 5

Dead
185 x 5
225 x 5
260 x 5
295 x 5

Chins
8, 8, 6

Comments: Felt great in the beginning and drained as fuck at the end. I'm hoping I don't lose too much strength :/. I know I'll get it back afterwards though :)
 
oso0960 said:
Day 2
Week 1

Squat
135 x 5
155 x 5
185 x 5
185 x 5

Press
75 x 5
90 x 5
105 x 5
120 x 5

Dead
185 x 5
225 x 5
260 x 5
295 x 5

Chins
8, 8, 6

Comments: Felt great in the beginning and drained as fuck at the end. I'm hoping I don't lose too much strength :/. I know I'll get it back afterwards though :)
Click to expand...


hmm keep watching your workouts closely
 
Yeah it's most likely the calorie drop. Last diet I had no energy after a workout too. I was back to normal about an hour afterwards though after a good carby shake.
 
My body's pretty tolerable to ECA now. My sleep is amazing on it too. Right before I go to bed, I crash and fall asleep instantly. I've become a pretty heavy sleeper because of it so no more nightly wakings. Calories are around 1800-2200. I also had a MaryJ carbup last night on Kashi GoLean Crunch. It's fine though, at least it was a healthy snack lol.
 
Day 3
Week 1

Squat
135 x 5
155 x 5
185 x 5
215 x 5
255 x 3
315 x 1
185 x 8

Bench
95 x 5
115 x 5
135 x 5
155 x 5
175 x 3
225 x 2
135 x 8

Row
75 x 5
85 x 5
105 x 5
125 x 5
140 x 3
125 x 8

Curls
65 x 3x8

French Curls
55 x 3x8

Comments: Ok so the reason behind doing the 315 squat and 225 bench was to show off to my g/f lol. First time she's worked out with me and I tell her all the time about my workouts and how much I'm currently lifting so she wanted to see it. Anyway today went well. Diet is going well. Getting cotton mouth more often even though I have a carb meal every day.
 
JDid - Never squat anything but ATG.

Glad - Yeah I've already gotten a few comments from other people. Personally I haven't noticed much of a difference, maybe a little. 2 pounds of fat loss isn't too noticeable to me.
 
Day 1
Week 2

Squat
135 x 5
155 x 5
195 x 5
225 x 5
255 x 5

Bench
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5

Row
75 x 5
95 x 5
105 x 5
125 x 5
145 x 5

Dips
3x10

Abs
3x10

Comments: Weight is 200.2 lbs this morning. I started taking creatine again so my weight probably isn't fluctuating too much..but I'm starting to notice my pants getting looser. Either today was an off day or I'm also starting to get weaker :/. Everything was still pretty easy, but not as easy as it should've been.
 
Day 2
Week 2

Squat
135 x 5
165 x 5
195 x 5
195 x 5

Press
85 x 5
95 x 5
115 x 5
125 x 5

Dead
195 x 5
235 x 5
265 x 5
305 x 5

Chins
3x8

Pallof Press
50 x 3x12

Comments: Weight was 197.6 last night. Diet is still around 2000kcal...I'm losing weight pretty quickly and I'm already seeing mirror differences. My diet/supplement intake has been to the T. Chins were a LOT easier today than ever. Everything else was pretty easy, just lack of motivation near the end of the workout. I have yet to see how my buddies are doing on their diets. I have a feeling I'm kicking their asses :D.
 
Day 3
Week 2

Squat
135 x 5
165 x 5
195 x 5
225 x 5
260 x 3
195 x 8

Bench
95 x 5
115 x 5
135 x 5
155 x 5
180 x 5
135 x 8

Row
75 x 5
95 x 5
115 x 5
135 x 5
145 x 3
135 x 8

Curls
70 x 3x8

French Curls
60 x 3x8

Comments: Exhausted.
 
Last edited:
I don't know yet. I called one of my friends to see if he'd go to the beach yesterday but he was busy. He said his diet was fine, and he feels like he's starting to see mirror results, but doesn't know his weight yet. BTW he started somewhere around 180lbs. After the competition I'll post all before stats and after results from each of us.
 
oso0960 said:
I don't know yet. I called one of my friends to see if he'd go to the beach yesterday but he was busy. He said his diet was fine, and he feels like he's starting to see mirror results, but doesn't know his weight yet. BTW he started somewhere around 180lbs. After the competition I'll post all before stats and after results from each of us.
Click to expand...

nice dude :) when does the competition end?
 
hahhahahahahahhahahahahhahahahahahahahahahahhahahahahahah! But remember, so far even with their pretty boy abs they are still whooping yo ass at strength!!!!:D:D:D:D:D :laugh2: :lmao:
 
Day 1
Week 3

Squat
135 x 5
165 x 5
195 x 5
225 x 5
260 x 5

Bench
95 x 5
115 x 5
135 x 5
165 x 5
185 x 5

Row
85 x 5
105 x 5
115 x 5
135 x 5
145 x 5

Dips
10, 10, 10

Abs
3x10

Comments: Cheat meal yesterday. Killed it with my g/f at Tijuana Flats. I also had a bad experience today in the gym.. Took caffeine and ephedrine on an empty stomach and went to work out. Felt like god while working out, blew through it in no longer than 15 mins. Didn't realize my heart was pounding really hard until the end. I've been fine every other time because I took them right after a meal so hopefully that's the reason: that my body can't handle the immediate absorption of ephedrine/caffeine all at once. If it happens again I'm stopping.

Gladiator - from my experience just now, I'd say it's definitely not the heat that can cause a heart attack on the field, it's probably due to taking more than your body can handle at once and doing intense exercise.
 
Day 2
Week 3

Squat
135 x 5
195 x 10

Press
85 x 5
95 x 5
110 x 5
130 x 5

Dead
195 x 5
235 x 5
275 x 5
315 x 5

Clean and Push Press
195 x 1

Chins
8, 8, 7

Abs
3x8

Comments: tired
 
oso0960 said:
Day 1
Week 3

Squat
135 x 5
165 x 5
195 x 5
225 x 5
260 x 5

Bench
95 x 5
115 x 5
135 x 5
165 x 5
185 x 5

Row
85 x 5
105 x 5
115 x 5
135 x 5
145 x 5

Dips
10, 10, 10

Abs
3x10

Gladiator - from my experience just now, I'd say it's definitely not the heat that can cause a heart attack on the field, it's probably due to taking more than your body can handle at once and doing intense exercise.
Click to expand...

Damn man thats scary, i agree with you
 
Day 3
Week 3

Squat
135 x 5
165 x 5
195 x 5
225 x 5
265 x 3
195 x 8

Bench
95 x 5
115 x 5
135 x 5
165 x 5
190 x 3
135 x 8

Row
85 x 5
95 x 5
115 x 5
135 x 5
150 x 5
130 x 8

Curls
75 x 3x8

French Curls
65 x 3x8

Comments: Pumped. Weighed 195. Starting weight was around 207. Although I'm sure a lot of it was water weight. Probably ~12% body fat now. Today's workout was boss. Felt really strong. I could probably still hit my previous PRs and possibly be able to hit just above them.

I just figured out that I'm getting ~2300-2500kcal on workout days and ~2000-2200kcal on nonworkout days. I thought it was a lot lower.
 
oso0960 said:
Day 3
Week 3

Squat
135 x 5
165 x 5
195 x 5
225 x 5
265 x 3
195 x 8

Bench
95 x 5
115 x 5
135 x 5
165 x 5
190 x 3
135 x 8

Row
85 x 5
95 x 5
115 x 5
135 x 5
150 x 5
130 x 8

Curls
75 x 3x8

French Curls
65 x 3x8

Comments: Pumped. Weighed 195. Starting weight was around 207. Although I'm sure a lot of it was water weight. Probably ~12% body fat now. Today's workout was boss. Felt really strong. I could probably still hit my previous PRs and possibly be able to hit just above them.

I just figured out that I'm getting ~2300-2500kcal on workout days and ~2000-2200kcal on nonworkout days. I thought it was a lot lower.
Click to expand...

How far out arre you from your maxes?
 
You mean from my workout weights? Pretty far away. I put my 5 rep maxes at week 12. I figured I should compensate for the strength loss and easier fatiguing usually associated with dieting. If I can keep my current strength and drop my body weight to 175, I'll be one happy mofo.
 
oso0960 said:
You mean from my workout weights? Pretty far away. I put my 5 rep maxes at week 12. I figured I should compensate for the strength loss and easier fatiguing usually associated with dieting. If I can keep my current strength and drop my body weight to 175, I'll be one happy mofo.
Click to expand...

Wow that is a long way out! Aren't you worried about losing strength with that long of lighter weights? Also why do you want to go down to 175? That is super light for 6'1. You'll have to be like 1% bodyfat at 175 if you want to make the cut without losing muscle.....
 
My goal is to get down to 180 which will put me at 6% body fat if I'm indeed 12% right now. After I get there, I wanna challenge myself and see if I can drop to 175 ~3% if it's possible. I probably won't be able to do it unless I give up a lot of muscle, but we'll see how it goes.
 
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