Oso's total strength journal

[oso0690]

3 reps, 2 sets

Squat
100x3x2
140x3x2
180x3x2
225x3
160x8

Were all great, but legs are sore!

Bench
95x3x2
125x3x2
145x3x2
175x3
125x8

These were fun

Row
70x3x2
90x3x2
110x3x2
135x3
95x8

They weren't hard!

ARM WORK!!!!!!

It's a little up and down with the progression weights, im going to have to find a good steady weight for monday

I think that the squats are going to be the biggest challenge.

 

[oso0690]

Squat
105x3x2
145x3x2
185x3x2
225x3x2

Were pretty easy

Bench
105x3x2
125x3x2
150x3x2
175x3x2

Pretty easy..

Row
75x3x2
95x3x2
115x3x2
135x3x2

Fuck rows. Rows are a pain in my ass. They were pretty damn hard on 135, and on the last rep i messed up my lower back for a few hours but it's all good now.

Plan: Do this for a while until I stall out, then 2 weeks of rest with some high rep UPPER BODY work. because deadlifts are too taxing, and i need to get away from squats soon and let my knees heal from this very mild patellar tendinitis shit.

 

[oso0690]

Squat
95x3
115x3
135x3
165x3x3

Knee was in pain then it went away

Military
70x3
85x3x2
100x3
115x3x2
+two chains

I did these before deadlifts and wowwwwww, what a huge difference. I dominated this lift

Deadlift
145x3
175x3x2
205x3
235x3x2
+two chains

killed these, I was messing with the starting point, and I think I found my sweet spot!!

 

[carlsuen]

told ya so.. congrats!

 

[oso0690]

told ya so.. congrats!

haha thank you carlsuen, my deadlift wasn't even really effected. From now on i'm doing that lol.

 

[oso0690]

squat
100x3x2
145x3x2
180x3x2
230x3 with 3 chains
165x8

In the middle of this set I saw that someone was actually doing a press correctly for the very first time in my life. So I asked him where he learned and found out he was in the military and on some football team. I asked him if he knew how to clean, and He said his coach was or was very close to having the best clean pound for pound in the country and was taught by him, so I asked him if he could show me. I finally get how a clean works now, and when i'm in the gym cleaning, he'll give me some pointers

By the way squats were easy until the last one, that was a bittttt tough.


Bench
95x3x2
120x3x2
145x3x2
175x3 with 3 chains
125x8 (I did these after rows because i forgot to do them)

I Slept on my shoulder and it fuckin killed my rotator cuff so I iced then warmed up with some rotator exercises and went to the gym, and killed these. No pain when benching but I can still feel it when i lateral raise my arm. 175 went up all right

Rows
75x3x2
95x3x2
115x3x2
135x3 with 3 chains
100x8

omfg 135 was a beast. I had to hump a bit more now. I think when I finally stall out i'm switching to olympic lifts and intergrade learning them into this.

Dips 2 sets of 8, 1 set of 6, 1 set of 5 almost 6

curlies

 

[carlsuen]

congrats oso.. and great to find someone to teach u the clean.. it'll make a big difference..

 

[oso0690]

congrats oso.. and great to find someone to teach u the clean.. it'll make a big difference..

thank you, and yeah, I've been trying them out lately with just a light light weight.

Squat
110x3x2
145x3x2
190x3x2
230x3x2
all with 3 chains

Bench
95x3x2
120x3x2
145x3x2
175x3x2
all with 3 chains

Row
75x3x2
95x3x2
115x3x2
135x3x2
all with 3 chains

little bit of abs and now to school

 

[oso0690]

squat
100x3
120x3x2
140x3
170x3x3

military
75x3
90x3x2
110x3
120x3x2
all with one chain

deadlift
150x3
185x3x2
215x3
245x3x2

 

[carlsuen]

oso.. are u adding in any corework? like needsize's abs and hypers? chins, pullups, dips? as assistance work?