Ossizen's Journey continues to 200+lbs!

[rockhuddy]

Subscribed.

Considered doing rack pulls instead of deadlifts? If growth is what you're after and not necessarily DL numbers, I think that's the way to go.

[ossizen]

Wow, my triceps and shoulders are sore tonight, folks.

Push Workout

Time: 18:04 - 19:05
BW: 171lbs

Flat Bench Press
85 x 10
85 x 10
85 x 10
95 x 10
95 x 4
I tried a shoulder-width grip (narrower than I usually have it). I ended up with my elbows tucked in. I also placed my feet wide (almost at 90-degrees). It seems to work for me.

Incline Press
75 x 5
75 x 5
75 x 8
75 x 6
75 x 8

DB Shoulder Press
20 x 10
20 x 5
20 x 8
20 x 8
20 x 4

Lying Tricep Extensions - with preset EZ curling bars
40 x 10
40 x 10
40 x 10
40 x 5
40 x 6
These slammed my tris hard...

DB Lateral raises
15 x 10
15 x 10
15 x 10
15 x 5
15 x 5
15 x 5
15 x 5
Yow... these left my side delts sore...

[StartStrength]

Nice workout!! I'm still having a hard time getting over the volume

You got that all done in one hour!! Wow!!!

[scott_donald]

looking good i am loving the volume...

[ossizen]

looking good i am loving the volume...

Thank you, Scott. It left me with a good pump and I was sore last night. The DOMS's let up a bit. just tight. But tonight's legs. Fun!

I'll be doing the high volume every other rotation. This way, I'll not burn out on the heavy weights.

LOL, I didnt know I was doing CGBPs last night. No wonder my tris got fried last night

Nice workout!! I'm still having a hard time getting over the volume

You got that all done in one hour!! Wow!!!

Yeah, it seemed long until I looked at the clock.

[ossizen]

Wow, my legs and lower back feel great tonight, folks.

Time: 17:50 - 19:20
BW: ~172.5 lbs

Straight-Leg Deadlifts
115 x 10
135 x 10
135 x 10
135 x 10
165 x 10
My first 2 sets felt like a RDL. I had more bend in my legs than I ought.

BB Back Squats
95 x 10
95 x 10
95 x 10
95 x 8
95 x 5

BB Good Mornings
45 x 10
65 x 10
95 x 10
95 x 10
115 x 6
These felt good. My hamstrings were slammed hard and so was my lower back.

BB Standing Calf Raises
135 x 10
185 x 10
205 x 10
225 x 10
225 x 11
Damn! That was heavy, but it felt nice. My calves tightened up with my last set.

Hanging Leg Raises
BW x 10
BW+10 x 10
BW+25 x 10
BW+70 x 10
BW+70 X 10
Yeah, I used the gym's dip belt. It made this more challenging. Now I know how it feels to be carrying around ~242.5lbs. Heh, I waddled back to the plate racks. I walked with a wide stance for a few minutes after I took off the belt.

[de_barathrum]

good workout ossy, are you using a platform to do calf raises off of, or are you doing them on the ground?

[ossizen]

good workout ossy, are you using a platform to do calf raises off of, or are you doing them on the ground?

on the ground in a power rack. I set the pins at shoulder height.

[PanzeR-]

I'm going to give those BB calf raises a try next leg workout
BTW, nice volume there, subscribed.

[de_barathrum]

on the ground in a power rack. I set the pins at shoulder height.

see if you can do them off of a platform. balancing is kind of a bitch, but you get a better stretch that way.

[ossizen]

I'm going to give those BB calf raises a try next leg workout
BTW, nice volume there, subscribed.

Thanks, Panzer.

Yeah, I fell in love with those bb calf raises. Wow, they were intense. I could bump up the weight on those.

LOL... just for giggles, I tried calculating my 1rm on those... damn... the bb.com calculator only lets me put in 10 reps.

I hit close to failure on my 11th rep on that last set. Well, for 10 reps, it's at least 300lbs. not that I'm worried about failing on those.

[ossizen]

see if you can do them off of a platform. balancing is kind of a bitch, but you get a better stretch that way.

I'll try that next time. I had a hard enough time balancing the bar on my shoulders as it was (I was standing narrow too).

[MsDominatus]

any reason you're doing deadlifting on leg day?

I'm curious how it works for you. I was trained under the school of thought that I would benefit more if I did deadlifting on pull day since i'm essentially PULLING..and working my back.

I just don't think I could do 8 sets of good squatting and then deadlift more than I weigh. I'm not knocking it, I know many that do deads with legs.. i'm just wondering how it works in this particular arrangement...

[ossizen]

any reason you're doing deadlifting on leg day?

I'm curious how it works for you. I was trained under the school of thought that I would benefit more if I did deadlifting on pull day since i'm essentially PULLING..and working my back.

I just don't think I could do 8 sets of good squatting and then deadlift more than I weigh. I'm not knocking it, I know many that do deads with legs.. i'm just wondering how it works in this particular arrangement...

oh, those are just straight-leg deadlifts on my leg days (they do work the hamstrings).

I do conventional deadlifts on my pull days.

[MsDominatus]

oh, those are just straight-leg deadlifts on my leg days (they do work the hamstrings).

I do conventional deadlifts on my pull days.

okay see I didn't knw if maybe what I did benefited me more as a chick.. or what.

I also didn't bother to read anything more in this journal but the original post with the work out because you said you just started something similar to what I want to do :P

Cool. Good luck!

[ossizen]

okay see I didn't knw if maybe what I did benefited me more as a chick.. or what.

I also didn't bother to read anything more in this journal but the original post with the work out because you said you just started something similar to what I want to do :P

Cool. Good luck!

Thanks, MsD.

[ossizen]

Whee! My legs are still feeling like lead tonight, and my back and arms have that dull feeling in them.

[LSU1]

I'll try that next time. I had a hard enough time balancing the bar on my shoulders as it was (I was standing narrow too).

one of the few uses of the smith machine is actually for calf raises imo. if yall have a smith machine try using that for calf raises. using a platform should be easier and you could get a great stretch that way.

[ossizen]

Ah, ok. That's two votes for the platform. I'll give that a whirl on Tuesday.

We got two smith machines. I'll try the platform first.

[blaksplash]

Nice leg workout. How'r the legs feeling?

[ossizen]

Nice leg workout. How'r the legs feeling?

they feel better today. Yesterday, they felt like chunks of lead.

[PanzeR-]

We gave a try to BB calf raises tonight but we had a lot of troubles not falling around eh :/ We tried with a lot lower weight and it was fine but i'm not into 50 reps calf raises

[ossizen]

I use a power rack with the hooks set at shoulder height and I lift with my calves off those hooks. If I fail, i don't fall around.

[PanzeR-]

This might be a better idea
None fell, but sure as hell got close to lol.

[ossizen]

Kick-ass workout!
-
Time: 17:45 - 19:00
BW: ~173.5lbs
-
Pullups
BW x 10 (Hammer-grip)
BW + 20 x 5 (Hammer grip)
BW + 20 x 2 (Hammer grip)
BW + 20 x 2 (Hammer grip)
BW + 20 x 1 (wide grip)

Conventional Deadlifts
135 x 5
185 x 5
185 x 5
205 x 5
225 x 5 http://www.youtube.com/watch?v=cOwIhDNReVo
225 x 1 More in the tank!

T-Bar Rows w/o Chest Support
45 x 5
70 x 5
90 x 5
90 x 5
100 x 5

Seated Preacher Curls w/ EZ Curling Bar
50 x 5
60 x 5
60 x 5
70 x 5
80 x 1
That 80lb bar was very tough for me.

Decline Situps
BW x 5
BW + 25 x 5 (plate)
BW + 45 x 5 (DB)
BW + 45 x 5 (DB)
BW + 45 x 5 (DB)
The DB made it more difficult than the plate. I'm suspecting because the weight is more centralized instead of spread over my chest.

I just noticed I forgot to do my DB Rows tonight, but that's not going to kill me.

[PanzeR-]

update your sig sir!

[ossizen]

update your sig sir!

In what way? My 1RM on deads is 255, not 225 I did 225 for reps tonight as that video shows.

[de_barathrum]

make sure you concentrate on keeping your hips down and your back strait. your hips shoot up a bit at the beginning of each rep and on some of the reps it looks like your back is rounded a bit.

[scott_donald]

awesome stuff... glad to see that u are loving ur new routine...

[PanzeR-]

Ah, sorry! I read 225x1 lol