Oso's total strength journal

[GSP]

So is that 130 a PR? I just glance back on this page and didn't see any higher than that?

I haven't kept up well with the journals the last few weeks, are you resetting right now or just at the edge of your run?

 

[oso0690]

So is that 130 a PR? I just glance back on this page and didn't see any higher than that?

I haven't kept up well with the journals the last few weeks, are you resetting right now or just at the edge of your run?

nope, I was resetting but i feel too drained with everything going on i think i'm going to take next week off real light as it's the beginning of school and a huge sleeping difference. This week is supposed to be week 1 dropped down 5 weeks but i just feel overworked and am probably overreaching right now. I swear I have insomnia nowadays lol

i haven't glanced too much at this site lately, just keeping up with a journal for my progress and note what i've done.

 

[oso0690]

Monday
squat
95x5
135x3

bench
95x3
115x3

row
65x5
95x3

Wednesday
deadlift
135x5
165x4

military
65x5
95x3?

This week is very easy i would rather take it off but i don't want to get rusty on the lifts

 

[oso0690]

New Start

Today I started a clean run of the 5x5 linear starting at 6 weeks before hitting PRs. I hope I will last and not get too fatigued on this run like I did a few weeks ago lol.

ALSO, I will be using Micro loading weights since I finally got them.

the +1 +2 or +3 means how many PAIRS of chains there are, +1 meaning 1.25lbs, +2 meaning 2.5lbs and +3 meaning 3.75lbs.

Squat
95x5
125x5
155x5
185x5
215x5

bench
80+2x5
100+2x5
120+2x5
140+2x5
160+2x5

Row
65+1x5
80+1x5
95+1x5
110+1x5
125+1x5

squat were easy until the last one, I struggled a little bit on the way up. My sticking point on these is right out of the hole, maybe a little above parallel is where i get stuck

Bench Went very well I'm able to arch more with my heels planted totally on the ground.

Row Actually pretty hard. I have no idea why, but the last one was pretty hard.
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I remember that when I first started a light run on a 5x5, I would die the first day, but everything after that felt very good. I'm hoping that is what is happening now lol or I'm fucked for ramping up all 6 weeks before even hitting a PR.

 

[oso0690]

Squat
95x5
125x5
155x5
155x5

deadlift
135x5
160x5
190x5
220x5

military
60x5
75x5
90x5
105x5
militaries +1

Squat - Knee pains, I think I have patellar tendonitis

everything went well

 

[oso0690]

Squat
95x5
125x5
155x5
185x5
220x3
155x8

Bench
80x5
100x5
120x5
140x5
165x3
120x8
all +2

Row
60x5
80x5
95x5
110x5
130x3
95x8

Squat - I didn't feel like doing these at all, especially because I wore boxers that don't stretch, and what happens to boxers that don't stretch when going down? They rip. lol i'm glad these didn't.

Bench - Very very easy, I put up 165 like nothing

Row - Pretty damn hard after 95 lol. 130 was killing me.

 

[gjohnson5]

Kid, you're diet ok with the exception of the sugars such as te apple sause and the sweetened oatmeal.

But then again apples aren't the sweetest fruit ever created

One big piece of advice I can give is that if you eat more meats such as chicken and beef this will help. Dont get all protein from milk and eggs

Also if you can drop the canola as rape seed oils are known health hazzards. Use olive oil or safflower. I generally use safflower oil , borage oil (GLA), olive oil , flax oil and coconut. I generally use coconut more then anything as it's the healthiest oil


Ask moms to hook you up.

Thanks for the input everyone

deloading week, I just went easy, I lowered the weight more than what madcow suggested of just changing your 5x5 to 3x3 and keeping the weights steady. (I do realize that deload was from the DF 5x5 so I'm sure it would work with the SF too by just cutting the weight down a little bit to match an estimated true 5x5 rep max) I don't know if what I did was the best thing though.

Squats
135x3 front squats
185x3x2 wide stance

Bench
95x5
135x3
155x3
135x3

pullups
Bw x3x3

I subbed pullups for bent over rows just to change things around a little bit and they were very easy. Felt really weak on bench press, and squats were all right. Never have done front squats so it was different for me.

as with diet, I wanted to finish what i ate before I posted, but I went on fitday.com to see how many calories i actually get on a typical day since nothing is planned.

meal 1
Oatmeal 160 cals (I got tired of plain and use a sweetened kind)
protein drink w/2 servings of milk 380
540 cals

meal 2
2 serv of apple sauce 240
chicken breast 281
521 cals

meal 3 (pre workout)
protein drink w/2 servings of milk 380
380 cals

meal 4 (post workout)
protein drink w/2 servings of milk 380
2 servings of ice cream! 340 (I don't eat ALL clean as I know a few cheat meals won't hurt...)
720 cals

meal 5
peanut butter sandwich 300
300 cals

meal 6
2 servings of rice w/ 1 tbsp of canola oil 460
2 cups of milk (same as 2 servings) 260
720 cals

meal 7 (family dinner)
a piece of whole wheat bread 90 cals and tuna helper (I don't know the nutrition facts, but i ate until I was full)
90+??? cals

I haven't eaten the meal below but I always have it before I go to bed.

Meal 8
3 XL eggs and 1 white w/ 1 tbsp of canola oil 405
2 cups of milk 260
665 cals


= ~4000 cals?
~275g protein
I had a little bit of greens in the tuna helper I need to up that and I've started to up water intake by a little. I'm going to buy a gallon jug and make sure it's empty by the end of the day.

On average I think I get around 3500-4500 cals a day
My macros are around:
30% protein
35%fat
35%carbs

 

[oso0690]

Squat
100x5
130x5
160x5
190x5
220x5
all +1

bench
85x5
105x5
125x5
145x5
165x5
all +2

Row
70x5
85x5
100x5
115x5
130x5

Squat
sucked nearly failed

bench
all right

Row
Sucked, nearly failed too

 

[oso0690]

NEW TEMPLATE
Everything is being switched up. no more 5x5s. I felt great doing today's workout so It's all changing. This is how it's going to be:

Monday
Squat 8x3
Bench 8x3
row 8x3
All being ramped up slowly by pairs (Ie: 95x3x2 115x3x2 135x3x2 155x3x2) OR seperately (Ie: 95x3 105x3 115x3 125x3x2 135x3 145x3 155x3) still haven't decided

Wednesday
squat 6x3 3 sets of ramp and then the last 3 sets with a steady weight.

Deadlift 6x3
military 6x3
Both of these like this: (Ie: 95x3, 115x3x2, 135x3, 155x3x2)

Friday
Squat 6x3
bench 6x3
row 6x3
All of these just like wednesdays deadlift and military)

Squat 1x3
bench 1x3
row 1x3
All of these being 2.5% higher for the records just like on the 5x5

Squat 1x8
bench 1x8
row 1x8
All of these as a backdown set with the 3rd set weight

All in all, to me, I think this will work great. I'm going to give it a try and see the results, and this is my first actual workout that I designed that I'm going to try

--------------------------------------------------------------------
CHANGE IS GOOD
I loved the workout today, it was nearly orgasmic


Squat
95x3
115x3
135x3
160x3
160x3
160x3

Were great, but some of the reps were kind of out there, like on one I leaned forward too much and on another i felt my knees dip inward a little

Deads
140x3
170x3
170x3
200x3
230x3
230x3

Were easy, but i need to get the technique down better because I changed it yet again, my hands are very close and my feet are also very close.

Military
65x3
80x3
80x3
95x3
110x4
110x3

was kind of tired out on the last reps, like sometimes the weight would get a little off balance


*I really need to work on technique lol

 

[carlsuen]

why don't u try doing military first? then proceeding to deads? as after deads, i wouldn't wanna do anything else after but go home lol..

it might make a difference seeing how deads tax u out more than anything else.. your MP's might feel easier after switching up..