Oscillationpt Training Log II - Gettin' It Back

Training Logs
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Hello T Nation brahs,

Had a log on this forum about 8-9 years ago when I started to take my workouts seriously but with life progressing (and my training) I opted to make paper logs and eventually abandoned the old log.

After a somewhat hectic year with very little training goals I’ve decided to start writing on this forum again. Allow me to introduce myself again; I am 33 years old, 5’9 (175cm), 165lbs (lol) and currently train 4 days a week in the gym employing the 5/3/1 schedule with one day a week for gymnastics and one day for calisthenics/bodyweight exercise. Goal for the next year is to be good at both gymnastics/tricking and to be strong af while lookin’ sexy/aesthetic.

Biggest lifts in the past - 460lb deadlift, 330lb squat (workin’ on it), 320lb bench, 185lb strict press, deadhang pullup with 115lb, deadhang chin with 135lb, 5 reps dips with 135lbs.

Yesterday’s training 12.13.2023
Warmup - jumprope: criss cross, 30 double unders for two “sets”
Bench 5/3/1 - 135x5, 155x5, 190x3, 205x3, 225x7 (amrap set)
Ring pushups (balancing the rings on the floor and doing a pushup - a lot harder than they look) - 10 regular, 5 clapping, 3 ultra wide grip, a few attempts at other tricks - double clapping, clap rings behind the back, spinning the rings between pushups.
Hammer curls - 35s x10, 50sx10, 50sx10, 50sx10
Captain of Crush - No2 x 1, No1x10, No1x10
Biceps - 30sx10 4 sets

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Thursday Workout - calisthenics/ bodyweight
Front lever - 10
Handstands - 12
Ring pushups (using only 1 ring) - 4
Clapping ring pushups - 4
Regular Ring pushups - 10
Ab roller (from feet) 3 sets of 10
Short Jumprope session - 15 min

Fin

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Friday Workout at commercial gym this time: 12/15/2023

Deadlift 531 - 135x5, 135x5, 185x3, 225x3, 275x4, 325x9 (top set). Feelin’ good.
Pendlay Rows - 135x10 4 sets
Weighted pullups - 1plate x6, 2 platesx2, bodyweightx5 for about 5 sets
Lat pulldown - 110x10, 130x10, 150x5, 170x5, 190x8
Stretch - Tried splitz. Another goal for the year is full splits and side splits. Used to have it in my younger martial arts years.

Biceps - Incline curls 30x10 for 4 sets
Seated rows - Lightweight x 15 for 4 sets

End.

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Saturday quick squat session. Super sore back for this session from yesterday’s Deadlift/lat session. Tired af but still followed the 531 template and ended it there. Didn’t really train squats for nearly a year so still building my base back up.

Squat - 95x5, 135x5, 185x3, 225x7 (wanted 10 but had a huge cramp in my lat from soreness).
Front squat - 135xsome and ended it there.

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Monday 12/18 - 531 Bench
Did this workout at a different gym with a guest pass - hung out with a coworker.
Bench - 135x10, 185x5, 205x3. 225x3, 245x3 - wanted 5 I’ll try again later in the week. 135x20
Ring pushups - 10 regular, 5 clap, 10 regular, 1 on a single ring

Pullups - 2 sets of 10
Machine Chest press - Haven’t done these in ages: Worked up to 130 for 20 each set with different grips
Cable crossovers 4 sets 20x10 - these felt okay, had a bit of pain near my front delt so didn’t go too crazy

Ab roller (from feet) - 3 sets of 10

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Wed 12/20 - 531 Deadlift
Deadlift - 135x5 225x5 275x3 315x3 345x5
Pullups - 1 set of 10 normal grip, 3 sets of 10 chinups, 1 set of 5 ultra wide grip
Ring pushups - 5 clapped, 2 sets of 10 regular. Going to try clapping behind the back next time.

Lat pulldowns - 100x10, 120x10, 140x8, 170x10, 190x8, ultra wide grip 140x10
Close grip lat pulldown - 100x10, 120x10, 140x10, 160x10

Ab roller (from the feet) - 4 sets of 10
Ran outside 1.5miles

12/21 Thursday
531 Shoulder press - 95x5, 115x4, 135x3, 145x3 - with more leg drive: 155x1, 175x1 - tired
Shrugs - 315x10 for 4 sets
Pullups - 1 set of 10

Stretched/trained front splits.

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Since people are lurking I’m going to have to keep updating.
531 Deload week - did max attempts instead.
12.23 Squat Max - wasn’t feeling it did 225x7 instead

12.26 Bench Max - Also wasn’t feeling it. 135x5, 185x3, 225x1, 245x1, 285x fail
L sits - a few sets
Ring Pushups - 23 reps this time. Tried clap behind the back - couldn’t get one rep

12.27 Deadlift Max -
135x5, 225x5, 225x3, 315x3, 365x1, 405x1, 425x1 (rpe 8 or so). 315x5
Chinups w/ Weights - 1 platex2, 1plate + 25 x1, 2 plates x1, 2 plates +25 x1. Wanted 3 plates but didn’t attempt. Goal for the Year is 3 plates.

Hammer curls - 30sx10, 40sx10, 40sx10, 45sx10
Incline Bicep Curls - 4 sets of 10 w/25
Pullups 3 sets of 4

Lat pulldowns - 110x5, 140x5, 170x8
Dips - 4 sets of 20 bodyweight
Stretching/Splits training - Side split and front

Fin

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Thurs 12/28 - OHP max attempt
95x5, 115x3, 135x3, 155x1, 165xfail
2.1 mile run after

Sat 12/30
OHP max attempt again - 95x3, 135x1, 165x1, 170x1, 175x1
Squat max - 135x5, 185x3, 225x1, 275x1 will try 295x1 next week, gradually build back up.

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Bad sleep and recovering from NYE made this week pretty mediocre but gettin’ it back anyway.

Wed 01/03 Deadlift 531 “5” week - 135x5, 225x5, 275x3, 325x5 (crap), 365x1
7x10 pullups
Lat pulldowns working up to 150x8
Ab roller (from the feet) 4x10, 1x5
Jump rope

Thursday - Bench 531 “5” week
135x5, 185x5, 205x3, 225x7 (wanted 10), 225x5 (attempt 2), 245x1 (hard)
Ring pushups 10 reps, various tricks
L sit - 2 sets to failure

Fri - OHP 531
Overhead press - barx20, 95x5, 115x5, 140x7, 155x1, 160x1, 175x1, 135x5, 135x4, 135x4
Side lateral - 30sx10,40sx10, 50sx5, 30sx10,
Rear delt laterals - 30sx10, 40sx10, 30sx10
Pullups - 2sets of 10
Shrugs - 135x10, 225x10, 315x10, 405x10, 495x10, 515x5, 405x10, 315x10, 225x10
Bent over rows - 135x10, 185x10, 225x10
Dips - 4x10 bodyweight
Stretching, splits training