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Oso's Log

Day 1
Week 3

Squat
125 x 1x3
155 x 1x3
185 x 1x3
215 x 1x3
245 x 1x3

Bench
85 x 1x3
115 x 1x3
135 x 1x3
155 x 1x3
175 x 1x3

Row
75 x 1x3
85 x 1x3
105 x 1x3
125 x 1x3
145 x 1x3

Abs
2x8

Comments: Weights were actually kind of heavy. Probably because I partied Saturday night and my wrist is a little messed up from eating concrete today on my skates. Oh well, everything's back in check now.
 
Day 2
Week 3

Squat
125 x 1x3
155 x 1x3
185 x 2x3

Press
75 x 1x3
90 x 1x3
105 x 1x3
120 x 1x3

Deadlift
175 x 1x3
210 x 1x3
245 x 1x3
280 x 1x3

Chins
8, 7, 6

Comments: Ahh I know I'm starting to overreach again. It's probably from the fact that I try to be as explosive as possible on every rep..which I'm not changing. I feel like I gain so much more from quality reps than half assed reps where you put only enough energy that's needed to complete the rep. I'll probably end up hitting it hard for 3 weeks and then taking a light week from now on. Everything felt heavier than it should even though everything is still relatively easy. Deadlifts felt twice as easy as last week but I still felt like the speed was hindered from neural exhaustion. The decline in chins are an obvious sign.
 
dude ur doin a strength program i wouldnt worry about doing every rep explosively. Thats not the point. You just need to get them up. Plus it doesnt help your explosiveness to do it with HEAVy weight, you need about 50-60% your 1RM.

Good job so far. I remember when I did my 5x5 it seemed heavy and I would get it the next week so hang in there
 
Thanks man, yeah I'll see how it goes. I missed Friday's workout due to a lot of things happening but I'm back on track.

Day 3
Week 3

Squat
125 x 1x3
155 x 1x3
185 x 1x3
215 x 1x3
255 x 1x2
185 x 1x5

Bench
85 x 1x3
105 x 1x3
135 x 1x3
150 x 1x3
180 x 1x2
135 x 1x5

Row
75 x 1x3
85 x 1x3
105 x 1x3
125 x 1x3
145 x 1x2
105 x 1x5

Curls
75 x 1x8
75 x 1x7
75 x 1x6

Extensions
60 x 1x8
60 x 1x7
60 x 1x5

Comments: I did Friday's workout today. Back to feeling strong :).
 
oso0960 said:
I hate dips lol. Especially after benching it aggravates my shoulders. If they are my only push exercise then I can stand them. I prefer chins on wednesday instead.
Click to expand...

oh alright, i love dips lol but they are H.A.R.D to increase....

and then i see punk ass gladiator weighted dippin with like 135lbs for reps :mad:
 
the.gladiator1987 said:
lol! Only thing i did was be able to do 50 dips then i was like shittt i need to start doing some weight. I use my chest a lot tho not my tris.

i think me, oso and Em got the best logs on here :)
Click to expand...

i use chest more too.

dude iv been waiting for someone to say that about my log! Someone posted on alcatraz's log its the best on here, needto posted on screws log saying it is like the longest and most dedicated log once. Iv had my log for over a year with over 100 pages and I post in it every day!!!!!!! lol :confused::D
 
Hah I know, Gladiator pumps those heavy weights out on dips. 50 reps is pretty damn impressive. Lol both your logs are the ones I follow everytime I post. Coolcolj had a pretty long log going...I haven't seen needto's.

Day 1
Week 4

Squat
125 x 1x3
160 x 1x3
190 x 1x3
220 x 1x3
255 x 1x3

Bench
95 x 1x3
115 x 1x3
135 x 1x3
155 x 1x3
180 x 1x3

Row
70 x 1x3
85 x 1x3
110 x 1x3
125 x 1x3
140 x 1x3

Abs
3x5

Comments: Ok well I'm going to attempt to better my sleep. Stayin out till 4 is killing my workouts. I started doing my abs like the guy in the video I posted a couple pages back. Definitely kills the abs.
 
Day 2
Week 4

Squat
125 x 1x3
160 x 1x3
190 x 2x3

Press
80 x 1x3
95 x 1x3
110 x 1x3
125 x 1x3

Deadlift
185 x 1x3
215 x 1x3
250 x 1x3
285 x 1x3

GHR
2x8

Comments: Took a caffeine pill and blew through the workout even though the weights felt heavier than usual. My recovery blows. I think I'm going to take this next week lightly and get my sleeping schedule back on track. I have the darkest circles under my eyes even though I get ~8hours a night.. I need to get to sleep much earlier.
 
Day 3
Week 4

Squat
125 x 1x3
160 x 1x3
190 x 1x3
225 x 1x3
260 x 1x2
190 x 1x5

Bench
95 x 1x3
115 x 1x3
135 x 1x3
155 x 1x3
185 x 1x2
135 x 1x5

Row
70 x 1x3
90 x 1x3
105 x 1x3
125 x 1x3
145 x 1x2
105 x 1x5

Curls
75 x 2x8
75 x 1x6

Extensions
60 x 1x8
60 x 2x7

Comments: Feeling great. I took Mon and Wed off because I sprained my ankle skating but was much needed anyway. Weights back to feeling fairly easy.
 
oso0960 said:
Day 3
Week 4

Squat
125 x 1x3
160 x 1x3
190 x 1x3
225 x 1x3
260 x 1x2
190 x 1x5

Bench
95 x 1x3
115 x 1x3
135 x 1x3
155 x 1x3
185 x 1x2
135 x 1x5

Row
70 x 1x3
90 x 1x3
105 x 1x3
125 x 1x3
145 x 1x2
105 x 1x5

Curls
75 x 2x8
75 x 1x6

Extensions
60 x 1x8
60 x 2x7

Comments: Feeling great. I took Mon and Wed off because I sprained my ankle skating but was much needed anyway. Weights back to feeling fairly easy.
Click to expand...

have u deloaded or are these heavy work sets on the squat/bench/row?
 
What are your stats?

I go ATG.

EDIT: just realized you got PRs in your sig lol

I'm not quite sure? Everything feels equally as heavy for me.
 
Today's going to be a great fuckin day! Took a caffeine pill, aced my calc 2 exam and am ready to kill it in the gym after my next class. Also thank you for the platinum however I got it!
 
the.gladiator1987 said:
Sweet deal! fuck calc 2 is hard as hell, congrats. have a good workout
Click to expand...

Fuck ya bro thanks. Had a great workout today.

Day 1
Week 5

Squat
135 x 1x3
165 x 1x3
195 x 1x3
230 x 1x3
260 x 1x3

Bench
95 x 1x3
115 x 1x3
140 x 1x3
160 x 1x3
185 x 1x3

Row
75 x 1x3
95 x 1x3
115 x 1x3
135 x 1x3
150 x 1x3

Abs
4x8

GHR
2x8

Comments: One of the best workouts I've had in a long while. Everything felt like it was 70% of my max. Caffeine probably really helped lol.
 
Day 2
Week 5

Squat
135 x 1x3
165 x 1x3
195 x 2x3

Press
70 x 1x3
95 x 1x3
115 x 1x3
130 x 1x3

Deadlift
185 x 1x3
225 x 1x3
265 x 1x3
295 x 1x3

Chins
8, 8, 5

Comments: Happy Turkey Day.
 
Day 3
Week 5

Squat
135 x 1x3
165 x 1x3
195 x 1x3
230 x 1x3
265 x 1x2
195 x 1x5

Bench
95 x 1x3
115 x 1x3
140 x 1x3
160 x 1x3
190 x 1x2
140 x 1x5

Row
75 x 1x3
95 x 1x3
115 x 1x3
135 x 1x3
150 x 1x2
115 x 1x5

Curls
75 x 3x8

Extensions
60 x 2x8
60 x 1x8

Comments: Did Friday's workout today. Everything feels easy still. Morning weight is ~195lbs.
 
thanks bro for the comment on grip strength, one of these days when the gym isnt so busy ill get a video of farmer walking the heaviest db's. Your squat is mad strong in comparison, my squat is ~90lbs behind my deadlift lol
 
What are the heaviest dbs in your gym? Yeah I've always noticed my dead wasn't too far above my squat. Probably because most of my workouts have me squatting 3x a week and deadlifting 1x a week for the past 4 years lol.
 
oso0960 said:
What are the heaviest dbs in your gym? Yeah I've always noticed my dead wasn't too far above my squat. Probably because most of my workouts have me squatting 3x a week and deadlifting 1x a week for the past 4 years lol.
Click to expand...

lol my gym is only a small college gym, the db's go up to 40kg which is equal to 88lbs. So not that heavy.
 
Day 1
Week 6

Squat
135 x 1x3
165 x 1x3
200 x 1x3
235 x 1x3
265 x 1x3

Bench
95 x 1x3
120 x 1x3
145 x 1x3
165 x 1x3
190 x 1x3

Row
75 x 1x3
95 x 1x3
115 x 1x3
135 x 1x3
150 x 1x3

Abs
DESTROYED

Comments: Thought today was going to be shitty. Only 7 hours of sleep last night and the weight felt heavy at first. After the first couple of sets, everything actually still felt quite easy. I attempted a couple of power cleans at the end of the workout to see where I stood with them. Beautiful. BTW I'm still lifting each rep explosively ;) but I have to say it's helping TREMENDOUSLY with my power output and strength gains.
 
Thanks man. Yeah I definitely get slower during the last set, but as long as I complete each rep I'm still happy. Good job on that progress bro. I've taken about a week of deloading so far in this routine, you killed it all the way through lol.
 
Day 2
Week 6

Squat
135 x 1x3
165 x 1x3
200 x 2x3

Press
80 x 1x3
95 x 1x3
110 x 1x3
130 x 1x3
155 x 1x0

Deadlift
205 x 1x3
245 x 1x3
280 x 1x3
315 x 1x3

Chins
3x8

GHR
2x8

Extensions
60 x 1x14

Comments: everything is still going up very nicely. My friend was squatting 155 today so I wanted to see if I could press it. Not yet..but I'll get it back soon :). EM, you pointed out that my squat and deadlift are very close. Well at the weights I had them at, the deads were a bit easier in comparison to the squats, so I'm going to ramp them up a little quicker. I also don't usually do extensions this workout, but I felt like my bi's got a lot of work from the chins and dipping hurts my delts too much. My body weight is still roughly 194-195 in the morning.
 
ExtraMile said:
i wasnt saying that is was bad that they were close. My squat is stupid weak and actually close to my bench.
Click to expand...

Yeah I know, but I felt like I was lazy on my deads lol. deadlifting 315 today was still easier than squatting 265 on Monday.
 
Day 3
Week 6

Squat
135 x 1x3
165 x 1x3
200 x 1x3
235 x 1x3
275 x 1x2
200 x 1x5

Bench
95 x 1x3
115 x 1x3
145 x 1x3
165 x 1x3
195 x 1x2
145 x 1x5

Row
75 x 1x3
95 x 1x3
115 x 1x3
135 x 1x3
155 x 1x2
115 x 1x5

Press
155 x 1x1

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

Sitting French Curl (finally found out what these things were called)
55 x 1x3
60 x 1x3
65 x 1x3
70 x 1x3
75 x 1x3
80 x 1x2
45 x 5x10

Comments: Goddamn. Great workout, felt amazing. Not only was the weight easy, but it also felt light today. Squats, Bench, and Row were very quick/powerful. My friend was squatting 155 again and I wanted to see if I could press it. Got it pretty easily. Probably could've done 3 more since the first is always the hardest without the stretch reflex. Because today was so great, I decided to reward myself by annihilating my arms. I wanted to see how high I could get with triples. Then I pumped the shit out of them with 45lbs. I think from now on I'm going to progress like I did with the triples during arms. I want to reach my goal of strict curling 135 :). Also, I know I'm pound for pound stronger than I was when I weighed 248lbs. Now to get to my previous strength level at 195lbs.
 
Day 1
Week 7

Squat
135 x 1x3
170 x 1x3
205 x 1x3
240 x 1x3
275 x 1x3

Bench
95 x 1x3
120 x 1x3
145 x 1x3
170 x 1x3
195 x 1x3

Row
80 x 1x3
95 x 1x3
120 x 1x3
135 x 1x3
155 x 1x3

Side Deadlifts
135 x 2x5

Comments: Ok workout. Been pretty tired lately from studying exams. Had a mild head pain after doing the side deadlifts.
 
Day 2
Week 7

Squat
135 x 1x3
170 x 1x3
205 x 2x3

Press
85 x 1x3
105 x 1x3
120 x 1x3
135 x 1x3

Deadlift
205 x 1x3
245 x 1x3
285 x 1x3
325 x 1x3

Chins
10, 8, 8

GHR
1x8

Comments: Partner dragged me into working out today. Only got 5 hours of sleep last night because of finals. But fortunately, since god made caffiene in pill form, I still had a great workout :).
 
Day 3
Week 7

Squat
135 x 1x3
170 x 1x3
205 x 1x3
240 x 1x3
280 x 1x2
205 x 1x5

Bench
95 x 1x3
125 x 1x3
145 x 1x3
170 x 1x3
200 x 1x3
225 x 1x1
145 x 1x5

Row
85 x 1x3
95 x 1x3
115 x 1x3
135 x 1x3
160 x 1x2
135 x 1x5

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

French Curls
60 x 1x3
65 x 1x3
70 x 1x3
75 x 1x3
80 x 1x3
85 x 1x3
50 x 5x10

Comments: When I take a day or so off everything is opposite. Today the weights felt heavier than usual, but it felt easier to do them whereas usually the weights feel super light but are more difficult while doing the reps. I'm getting antsy to see my maxes. I wanted to see how well I could manage 225 on the bench. I felt like i could've easily gotten it for 3. Arm death again today :).
 
Last edited:
Thanks EM :)

Day 1
Week 8

Squat
135 x 1x3
175 x 1x3
205 x 1x3
245 x 1x3
280 x 1x3

Bench
105 x 1x3
125 x 1x3
145 x 1x3
175 x 1x3
200 x 1x3

Row
85 x 1x3
105 x 1x3
125 x 1x3
145 x 1x3
160 x 1x3

Abs
3x8

Comments: Not the hottest day in the gym, but I completed all the reps.
 
Day 2
Week 8

Squat
135 x 1x3
175 x 1x3
205 x 2x3

Press
85 x 1x3
100 x 1x3
120 x 1x3
135 x 1x3
155 x 1x1

Deadlift
210 x 1x3
245 x 1x3
295 x 1x3
335 x 1x3

Comments: Well I've been sick this past weekend and am just getting over it. Of course not coughing/sneezing/etc, just pretty tired and stuffy nose. Workout was actually pretty damn good though. Everything felt relatively light.
 
Day 3
Week 8

Squat
140 x 1x3
175 x 1x3
210 x 1x3
245 x 1x3
285 x 1x2
210 x 1x5

Bench
95 x 1x3
135 x 1x3
145 x 1x3
175 x 1x3
205 x 1x2
155 x 1x5

Row
85 x 1x3
105 x 1x3
125 x 1x3
145 x 1x3
165 x 1x2
135 x 1x5

Curls
85 x 1x3
90 x 1x3
95 x 1x3
100 x 1x2
55 x 2x12
50 x 2x12

French Curls
60 x 1x3
65 x 1x3
70 x 1x3
75 x 1x3
80 x 1x3
55 x 2x10
50 x 2x10

Comments: Not the best workout. Got 11hrs of sleep last night and still felt pretty lethargic in the gym.
 
the.gladiator1987 said:
Sometimes more sleep makes me feel that way too bro. I stayed up till 6:30 AM last night and I was wanting to work out hella bad. It might be the steroids tho haha so idk. But I do know that too much sleep can make you tired
Click to expand...
damn lol. Now that I think about it..I did get a much better workout when I only got 6 hours of sleep rather than 11 haha.


ExtraMile said:
how is that extra arm stuff workin for you bro? are u noticing any differance?
Click to expand...
Surprisingly yes they have. The day I stopped doing 3x8 I measured at 14 1/2 cold. Just measured right now which is probably a couple weeks later of doing the sets of 3 then the 4-5 sets of 10-12, they are 15" cold. So I gained 1/2" :D. They are definitely a little bit more peakier and more vascular than before too.
 
oso0960 said:
damn lol. Now that I think about it..I did get a much better workout when I only got 6 hours of sleep rather than 11 haha.



Surprisingly yes they have. The day I stopped doing 3x8 I measured at 14 1/2 cold. Just measured right now which is probably a couple weeks later of doing the sets of 3 then the 4-5 sets of 10-12, they are 15" cold. So I gained 1/2" :D. They are definitely a little bit more peakier and more vascular than before too.
Click to expand...

holy shit! i guess its the big change in volume. damn I wish my arms would suddenly gain half an inch haha
 
Yeah I need to add arm isolation exercises as I'm the type who really benefits from them, but I've been so consumed with compound lifts I haven't gotten to them. Nice job on that sudden 1/2 inch jump!!!
 
iggy said:
keep up the good work!

merry christmas bro
Click to expand...
Thank you bro! Merry Christmas to you as well. :)

ExtraMile said:
holy shit! i guess its the big change in volume. damn I wish my arms would suddenly gain half an inch haha
Click to expand...
Yeah it's definitely the high volume, I just wish I could continue to make those gains lol.

Tblock1 said:
Yeah I need to add arm isolation exercises as I'm the type who really benefits from them, but I've been so consumed with compound lifts I haven't gotten to them. Nice job on that sudden 1/2 inch jump!!!
Click to expand...
Thanks bro! I used to be that same way and they definitely did grow from compound movements too. But destroying the arms here and there can't hurt :D
 
Day 1
Week 9

Squat
145 x 1x3
185 x 1x3
215 x 1x3
250 x 1x3
285 x 1x3

Bench
105 x 1x3
135 x 1x3
155 x 1x3
185 x 1x3
205 x 1x3

Row
85 x 1x3
105 x 1x3
125 x 1x3
145 x 1x3
165 x 1x3

Barbell Side Holds
135 x 4x15s

Dragon Flags
3x8

Comments: Today was fairly hard. Beginning sets of squats felt a little off. Top sets of squat/bench/row were also fairly difficult. Looks like I'm going to increase my rest time between sets..Right now I'm used to about a minute or so. Side holds are AMAZING. I'm going to do these all the time now haha. I've noticed my left hand grip is quite weaker than my right..guess I might have to switch hands during jerking sessions too. Probably gonna switch to dumbbells though next time so I don't have to deal with tilting. Goal time! :D

Goals
For 5x3:
Squat - 315 x 1x3
Bench - 225 x 1x3
Dead - 385 x 1x3
Press - 155 x 1x3
Row - 185 x 1x3

Hopefully I'll be able to progress for a couple more weeks, those lifts are definitely doable :). After I stall on 5x3, I'm going to switch to 5x1 and get those last bit of strength gains I can before switching to 5x10 which I CAN'T wait for.
 
SaiBoT said:
Good job all around bro! Keep it up!
Click to expand...

Thanks bro I appreciate it! And thanks to everyone for the motivation, definitely encouraging :)

About to pump some iron. Before I go though I've been noticing that I've been getting leaner. Not sure about weight because I didn't bring my scale back home, but I just realized that I eat probably 4 meals now instead of the usual 5-6 because I sleep ~11 hours a night :P. I'm hoping it's not affecting my performance in the gym too much.
 
more sleep = more recovery time and less time spent burning cals so I bet with a little less calorie intake you will be fine. Iv been sleeping quite a lot lately too. Im so jelous that you can squat and deadlift heavy though lol.

This journal is a hidden gem :)
 
ExtraMile said:
more sleep = more recovery time and less time spent burning cals so I bet with a little less calorie intake you will be fine. Iv been sleeping quite a lot lately too. Im so jelous that you can squat and deadlift heavy though lol.

This journal is a hidden gem :)
Click to expand...

Yeah I guess you're right with the cal intake stuff, didn't really think about that. Are you on break from school as well? I just noticed your "injured" in your signature. New injury bro?
 
Day 2
Week 9

Squat
145 x 1x3
185 x 1x3
215 x 2x3

Press
85 x 1x3
105 x 1x3
125 x 1x3
140 x 1x3

Dead
225 x 1x3
265 x 1x3
305 x 1x3
345 x 1x3

Chins
10, 7, 5

Side holds (dumbbell this time)
135 x 2x20s

Comments: Squats and Presses were ok. Top set of deads was fairly tough. Huge decrease in chins after first set. Last time (which I forgot to post) I got 10,9,8. Loved the side holds so much I decided to do them again today :D. I'm going to deload Wednesday and get back on track with my Friday workout being on Friday. I'm hoping it will make some of the top sets a little lighter lol.
 
Okay so I deloaded today, it ended up being better than I expected.

Squat
135 x 1x1
185 x 1x1
210 x 1x1
250 x 1x1

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

Chins
5, 3, 3

Comments: After this little deloading session I can't wait until I switch to 5x1. Squats felt kind of heavy..I got deeper in the hole with better form because I've started stretching and deep tissue massaging. Benching..Bar felt kind of heavy but 185 went up like 45lbs. I was very tempted to see how many times I could get 225 lol. I'm guessing that has to do with squats tiring me out before benching. And I did chins because I didn't feel like putting on the weights for rows. I'm stoked for Friday's workout :)
 
Thanks man. Here's what the 5x1 is..Just like the 5x5 except it's based around 1 rep instead of 5...Then you can probably guess what the 5x10 is going to look like after this lol.

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

Wednesday
Squat 5x1 (top set is 80% of Monday's squat) or I might just throw in some Front Squats..
Press 5x1
Deadlift 5x1

Friday
Squat 5x1, 1x3(backoff set)
Bench 5x1, 1x3(backoff set)
Row 5x1, 1x3(backoff set)

All sets are ramped. Very low volume, very high intensity. I'll probably see next to no hypertrophy gains but I'm hoping for amazing strength gains :). I've always wanted to see how well a routine with only singles would work..Once I get back to the dorm I'm planning on doing extra gpp work on the side that will help maintain my muscle and fitness level.

EDIT: Also, I'm most likely going to take progress pics and hopefully lifting vids before and after every routine starting after I finish this 5x3...
 
Thanks bro.

My goals for 5x3 are:
Squat - 315 x 1x3
Bench - 225 x 1x3
Dead - 385 x 1x3
Press - 155 x 1x3
Row - 185 x 1x3

I haven't yet made any goals for 5x1. Once I'm done with 5x3 I will figure those out.
 
oso0960 said:
Thanks bro.

My goals for 5x3 are:
Squat - 315 x 1x3
Bench - 225 x 1x3
Dead - 385 x 1x3
Press - 155 x 1x3
Row - 185 x 1x3

I haven't yet made any goals for 5x1. Once I'm done with 5x3 I will figure those out.
Click to expand...

Do you have a planned time to achieve these goals? (So I can get them before you:D:D:D)
 
Tblock1 said:
Do you have a planned time to achieve these goals? (So I can get them before you:D:D:D)
Click to expand...

haha I had to check the spreadsheet...should be 4 weeks from now which would put it on the last week of January. Makes them the goals before February now :D
 
Haha I actually forgot...I wanted to deload the first week back to college...So I might hit those goals the first week of February :(

Anyway today's workout:

Day 3
Week 9

Squat
145 x 1x3
185 x 1x3
215 x 1x3
250 x 1x3
295 x 1x2
215 x 1x5

Bench
105 x 1x3
135 x 1x3
155 x 1x3
185 x 1x3
210 x 1x2
155 x 1x3

Row
85 x 1x3
105 x 1x3
125 x 1x3
145 x 1x3
170 x 1x2
135 x 1x5

Curls
75 x 1x3
80 x 1x3
85 x 1x3
90 x 1x3
95 x 1x3
100 x 1x3 PR
105 x 1x2 PR
50 x 4x12

French Curls
60 x 1x3
65 x 1x3
70 x 1x3
75 x 1x3
80 x 1x3
85 x 1x2
50 x 4x10

Comments: Felt amazing today despite having to workout 30 minutes after waking up. Everything was fairly easy, seems that after a deload my lifts feel like they did when I first started....let's see how long that lasts lol. Did the backoff set after bench because I forgot about them lol. It let me remember why I do squats before everything else... The first PR in the journal today! haha most I've ever done on curls was 115 x 1x1, but it wasn't strict like the triple and double I got today.
 
damn now everyone seems to be doing the bold blue PR's lol what have i started

nice workout and they are some strong ass squats, nearly in the 300lb club!
 
Happy New Year's everybody! My resolution was to start taking progress pictures today. You'll understand why I am named Oso (meaning bear in spanish), and that I need to find an exercise to work on the hypertrophy in my left nipple.

Front Relaxed picture by oso0690 - Photobucket

Back Relaxed picture by oso0690 - Photobucket

Thighs - Flexed picture by oso0690 - Photobucket

Front Double Bi - Flexed picture by oso0690 - Photobucket

Back Double Bi - Flexed picture by oso0690 - Photobucket

EDIT: BTW, I'm starting to notice underdeveloped areas like my calves haha. Definitely need to lose some fat too :p
 
ExtraMile said:
damn now everyone seems to be doing the bold blue PR's lol what have i started

nice workout and they are some strong ass squats, nearly in the 300lb club!
Click to expand...

Yeah I stole it from you haha, it was a great idea :D

And JDid, thanks. Seeing your pics inspired me to finally get off my lazy ass to take some pics. My legs are probably a little out of proportion with the rest of my body lol
 
haha when you said uwere gonna post pics it inspired me too :)

lookin great man (no homo)-- especially your legs
 
sick quads and delts! your arms and forearms look pretty vascular too which i always wished mine were like haha

let me know how this 5x1 goes for you, your training has been pretty simple up until now is there any special reason to that or is it just to concentrate on your main 5 lifts? (dead,bench,squat,press,row)
 
Thanks guys! My arms usually aren't like that lol, probably just because of the volume I did on them today. I've always wanted pretty vascular arms too :rolleyes:

For the simple training.. I'm a big fan of Doug Hepburn. His training methodologies consisted of using the most basic compound exercises..I believe no more than 5-6 were used throughout his entire life. He did sets of 1-3 reps. Very basic training which led him to become the strongest man in his time and the first guy to bench 500lbs.
 
Dude your legs look like you could squat 405 for 3 instead of 285 for 3!!! My legs are shit compared to you! Your chest needs some work though bro. But your legs make up for it all. We actually have a pretty similar build right now, except your legs destroy mine:worried::D
 
Tblock1 said:
Dude your legs look like you could squat 405 for 3 instead of 285 for 3!!! My legs are shit compared to you! Your chest needs some work though bro. But your legs make up for it all. We actually have a pretty similar build right now, except your legs destroy mine:worried::D
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Haha I wish I could squat that much lol. Yeah my bench press has always been the shittiest lift. I should probably switch the order of the exercises but I hate not squatting first :(

the.gladiator1987 said:
lookin good bro. keep it up
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Thanks man. Just need to pack on some muscle and ditch the fat and I might start looking like you or OneBreath :D
 
oso0960 said:
Haha I wish I could squat that much lol. Yeah my bench press has always been the shittiest lift. I should probably switch the order of the exercises but I hate not squatting first :(

Thanks man. Just need to pack on some muscle and ditch the fat and I might start looking like you or OneBreath :D
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Your squat will help your bench grow bro so keep doing squats first. I think they need the most energy anyway, it uses 200 something muscles. And for the fat dont worry about the little you have just get to your goals then start cutting if you want. Make sure you research the shit out of it tho, you dont wanna burn the hard earned muscle away
 
the.gladiator1987 said:
Your squat will help your bench grow bro so keep doing squats first. I think they need the most energy anyway, it uses 200 something muscles. And for the fat dont worry about the little you have just get to your goals then start cutting if you want. Make sure you research the shit out of it tho, you dont wanna burn the hard earned muscle away
Click to expand...

i am going to agree with the part about squats taking the most energy to do, but respectfully disagree with the part about squatting first specifically for oso. As you said, squatting takes the most out of you, and if he is more than satisfied with his squat, but disappointed with his bench, i think that doing bench first might help.

You don't have to make doing bench first a habit, but if you want to try it one workout and see if it makes any difference i think it would be a good idea. Also, if you're going for strictly chest growth as opposed to numbers, flat DB might be a better option as you get a better ROM than you do with BBs. Again, not saying you should do all of this, just some ideas you might want to consider
 
@glad - Yeah bro I remember CKDing from 248 to 189...I lost more muscle and especially strength than I would've liked.. that shit isn't happening again lol. I've cleaned up my diet..I'm still weighing 195 in the morning but my strength keeps going up which is good. I also bought some bronkaid tablets to make an ECA stack whenever I decide to drop the fat again. I want to read up more about the ephedrine though..

@JDid - I might give it a try..I've always noticed I have less willpower over my form when I don't squat first which is a horrible thing lol. Also the squat definitely warms up the whole body. For now I'm not concerned with growth since I'm in the lower rep ranges, but I'm thinking about switching to DBs when I move onto 5x10 for benching...just the 10lb jumps really blow.
 
oso0960 said:
@glad - Yeah bro I remember CKDing from 248 to 189...I lost more muscle and especially strength than I would've liked.. that shit isn't happening again lol. I've cleaned up my diet..I'm still weighing 195 in the morning but my strength keeps going up which is good. I also bought some bronkaid tablets to make an ECA stack whenever I decide to drop the fat again. I want to read up more about the ephedrine though..

@JDid - I might give it a try..I've always noticed I have less willpower over my form when I don't squat first which is a horrible thing lol. Also the squat definitely warms up the whole body. For now I'm not concerned with growth since I'm in the lower rep ranges, but I'm thinking about switching to DBs when I move onto 5x10 for benching...just the 10lb jumps really blow.
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ECA is awesome, i was losing fat without doing cardio just kept lifting. Im gonna run it again soon. Dont take it after 2 PM you wont sleep lol. And get the baby aspirin (81mg). I only took 2 doses a day but you can go up to 3. Space them out 4 hours apart
 
the.gladiator1987 said:
ECA is awesome, i was losing fat without doing cardio just kept lifting. Im gonna run it again soon. Dont take it after 2 PM you wont sleep lol. And get the baby aspirin (81mg). I only took 2 doses a day but you can go up to 3. Space them out 4 hours apart
Click to expand...

Thanks for the info bro, it's looking like I'm going to use it when I cut.

Day 1
Week 10

Squat
145 x 1x3
185 x 1x3
225 x 1x3
255 x 1x3
295 x 1x3

Bench
105 x 1x3
135 x 1x3
160 x 1x3
185 x 1x3
210 x 1x3
225 x 1x1

Row
85 x 1x3
105 x 1x3
125 x 1x3
150 x 1x3
170 x 1x3

Abs
3x8

Comments: Party this past weekend but I still felt pretty strong. My diet sucked this weekend as well. I would go hours without food then eat like 1000 Calories lol. Even though I was feeling strong I really didn't feel like putting much effort into the lifts.. Top set of squats was decent. 210x3 on the bench was MUCH harder than 225x1. Probably because my form breaks down as I rep. Rows were same as squats lol. Also! I decided to get back into gripping after reading that gripping post by Tblock. I ALMOST closed my Beef Builder Super Master (~235lbs)..it had to have been 0.00001mm from touching lol. I'm not going to count it until I hear a click though. My COC #3 is going to die this year. I'm going to make a list of goals in my sig..EDIT nvm maybe I can't.
 
oso0960 said:
Thanks for the info bro, it's looking like I'm going to use it when I cut.

Day 1
Week 10

Squat
145 x 1x3
185 x 1x3
225 x 1x3
255 x 1x3
295 x 1x3

Bench
105 x 1x3
135 x 1x3
160 x 1x3
185 x 1x3
210 x 1x3
225 x 1x1

Row
85 x 1x3
105 x 1x3
125 x 1x3
150 x 1x3
170 x 1x3

Abs
3x8

Comments: Party this past weekend but I still felt pretty strong. My diet sucked this weekend as well. I would go hours without food then eat like 1000 Calories lol. Even though I was feeling strong I really didn't feel like putting much effort into the lifts.. Top set of squats was decent. 210x3 on the bench was MUCH harder than 225x1. Probably because my form breaks down as I rep. Rows were same as squats lol. Also! I decided to get back into gripping after reading that gripping post by Tblock. I ALMOST closed my Beef Builder Super Master (~235lbs)..it had to have been 0.00001mm from touching lol. I'm not going to count it until I hear a click though. My COC #3 is going to die this year. I'm going to make a list of goals in my sig..EDIT nvm maybe I can't.
Click to expand...


No prob bro. Squat is starting to get strong man! And I always seem to look bigger and weigh more after I drink idk why..

Im also looking into getting grippers. They look legit and I know they work.
 
yeah man great workout today! your bench doesn't seem too far behind your squats imo

also, you should be able to edit your sig. go to your profile and check again maybe
 
the.gladiator1987 said:
No prob bro. Squat is starting to get strong man! And I always seem to look bigger and weigh more after I drink idk why..

Im also looking into getting grippers. They look legit and I know they work.
Click to expand...

haha thanks man! Bro definitely get the grippers. Don't neglect the other types of gripping strength though..ie. pinch strength, extensors, wrists...You will not be disappointed with a strong grip lol.

JDid23 said:
yeah man great workout today! your bench doesn't seem too far behind your squats imo

also, you should be able to edit your sig. go to your profile and check again maybe
Click to expand...

Thanks man. It just seems like my bench press could be higher lol. I also recently switched my grip on bench pressing. It's a little wider than a CGBP would be..probably a tad bit wider than shoulder width. I feel like I can put up more weight that way, plus the ROM is greater. I checked everywhere for the sig option, maybe you have to be a plat?
 
oso0960 said:
haha thanks man! Bro definitely get the grippers. Don't neglect the other types of gripping strength though..ie. pinch strength, extensors, wrists...You will not be disappointed with a strong grip lol.



Thanks man. It just seems like my bench press could be higher lol. I also recently switched my grip on bench pressing. It's a little wider than a CGBP would be..probably a tad bit wider than shoulder width. I feel like I can put up more weight that way, plus the ROM is greater. I checked everywhere for the sig option, maybe you have to be a plat?
Click to expand...

Oh ya your bench could be a little higher, like maybe my 255 bench?:evil::biggrin: Sorry couldn't help it just want to keep the friendly competition going:D
 
oso0960 said:
haha thanks man! Bro definitely get the grippers. Don't neglect the other types of gripping strength though..ie. pinch strength, extensors, wrists...You will not be disappointed with a strong grip lol.

Thanks man. It just seems like my bench press could be higher lol. I also recently switched my grip on bench pressing. It's a little wider than a CGBP would be..probably a tad bit wider than shoulder width. I feel like I can put up more weight that way, plus the ROM is greater. I checked everywhere for the sig option, maybe you have to be a plat?
Click to expand...


What else do you do for grip? I feel like those grippers plus some pinching of the plates would be good to go.

Oh and you have to be plat, they took my plat away for some reason and now I dont have my sig anymore.
 
the.gladiator1987 said:
What else do you do for grip? I feel like those grippers plus some pinching of the plates would be good to go.

Oh and you have to be plat, they took my plat away for some reason and now I dont have my sig anymore.
Click to expand...

How do you make an avatar? Do you have to be platinum?
 
Tblock1 said:
Oh ya your bench could be a little higher, like maybe my 255 bench?:evil::biggrin: Sorry couldn't help it just want to keep the friendly competition going:D
Click to expand...

hahaha don't worry I don't think I'll be stalling any time soon :evil:. :D

@glad - Hand Strength and Grip Strength Tutorial - GripFAQ.com
That website gives great ideas on all around hand strength. If you just plan on doing pinching and grippers I'd really suggest also doing extensor work with rubber bands to work the strength to open your hand. You don't want too big of an imbalance between closing your hand and opening it just like you wouldn't want an imbalance between your pushing and pulling exercises.
 
No problem guys, I actually just bent a couple nails today as well as worked with my sledge. Feels good to get back into hand strength :)
 
Glad - you should give it a try sometime, you'd probably be pretty good at it.

Day 2
Week 10

Squat
145 x 1x3
185 x 1x3
225 x 2x3

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

Deadlift
225 x 1x3
265 x 1x3
315 x 1x3
355 x 1x3

Chins
8, 8, 5

Comments: I can't wait until next week...Deload week! Taking a day deload/off every now and then has been keeping me borderline overreaching but today I'm pretty much overreached. Starting to have insomnia, DOMS, fatigued all day, never hungry, no motivation to do anything, no sex drive...it blows. I had a very hard time keeping proper form on everything; everything felt awkward. Deadlifts are now the hardest thing I'm doing. I was definitely not expecting 355 to be as heavy as it was, 315 went up like a breeze. Very unmotivated to do chins. Just one more day lol.
 
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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