Oblivian's Adaptations - Part II

Warmup
Jump Rope + Heavy Bag: 10 minutes

Paused Bench
135 lbs x 3
175 lbs x 3
205 lbs x 3
235 lbs x 3
*Very wide grip with long pauses.

Speed Deadlifts
225 lbs x 5
295 lbs x 5
345 lbs x 5 x 3 sets
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Bench Press
135 lbs x 5
175 lbs x 3
215 lbs x 2
245 lbs x 1 x 6 sets
*Nice and fast. I've been dealing with a strained left pec for the last week or so. I'm just pushing through it, but hopefully it heals up.

Bent Over Rows
135 lbs x 5
185 lbs x 5
225 lbs x 3 x 5 sets
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Deadlifts
225 lbs x 5
295 lbs x 3
345 lbs x 2
395 lbs x 1
415 lbs x 1
425 lbs x 1
415 lbs x 1
395 lbs x 1

Speed Bench Press
135 lbs x 8
165 lbs x 8
195 lbs x 14
*Fairly Close Grip. Thumb length in off of knurling.
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Power Cleans to Push Press
135 lbs x 3
155 lbs x 2
175 lbs x 1
195 lbs x 1
215 lbs x 1
232.5 lbs x 1
*Very happy with the 195 lbs and 215 lbs singles. I'm getting my elbows through a lot better.

Squats
185 lbs x 5
225 lbs x 5
295 lbs x 3
345 lbs x 3 x 5 sets
 
hey man, do you think speed dls have helped your dl 1rm significantly?
 
Oblivian said:
Warmup
Jump Rope + Heavy Bag: 10 minutes

Bench Press
135 lbs x 5
175 lbs x 3
215 lbs x 2
245 lbs x 1 x 6 sets
*Nice and fast. I've been dealing with a strained left pec for the last week or so. I'm just pushing through it, but hopefully it heals up.

Bent Over Rows
135 lbs x 5
185 lbs x 5
225 lbs x 3 x 5 sets
Click to expand...

I threw in some light flyes in the first couple of weeks after I hurt mine to get some blood flow and movement in the area, might help? Broscience FTW.
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Speed Deadlifts
225 lbs x 5
275 lbs x 5
325 lbs x 5
375 lbs x 5
*The first 4 reps were the only ones that I could consider speed deads. The last was fairly normal.

Speed Bench
135 lbs x 8
160 lbs x 8
185 lbs x 8 x 3 sets
*Close grip - wicked tricep pump.
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Bench Press
135 lbs x 5
160 lbs x 5
185 lbs x 3
205 lbs x 3
230 lbs x 2
255 lbs x 1
*255 lbs was supposed to be a double, but my left pec really starting hurting after the 230 set. I didn't want to push it. Single was fast.

Bent Over Rows (Strict)
135 lbs x 8
165 lbs x 8
200 lbs x 8 x 3 sets
 
Have you considered taking time off from benching? It would suck to see you tear a pec. And if you do, it will give you the time needed to finally get 300 overhead!
 
eastNYgoon138 said:
Have you considered taking time off from benching? It would suck to see you tear a pec. And if you do, it will give you the time needed to finally get 300 overhead!
Click to expand...

I probably should. It pisses me off because I really felt like I was making progress on bench.

PoundUmOut2 said:
damn bro your numbers have gotten way up there.
Click to expand...

Thanks. I'm noticing that I'm getting a lot more prone to injury though. Getting older sucks.
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Deadlift
225 lbs x 5
295 lbs x 3
345 lbs x 2
395 lbs x 1
425 lbs x 1
455 lbs x 1
*A bit slower than I would have liked on 455 lbs. It makes me nervous for my back.

Bench Press (Paused)
135 lbs x 3
185 lbs x 2
230 lbs x 1 x 8 sets
*Long pause. Started with wide grip (just outside rings) and narrowed in each set (last set was just inside rings). Had pain in my left pec again. Took off my shirt to put icy hot on it after lifting and had bruising under my nipple. I'm not sure if it was from resting the bar in pauses or if it's breast aids. Probably breast aids.
 
Training session took forever. Not really sure why it seemed to take so much longer than others.

Warmup
Jump Rope + Heavy Bag: 10 minutes

Squats
135 lbs x 5
185 lbs x 5
225 lbs x 5
295 lbs x 3
345 lbs x 3
395 lbs x 3

Power Clean to Push Press
135 lbs x 1
155 lbs x 1
175 lbs x 1
195 lbs x 1
210 lbs x 1 x 10 sets
 
I'm officially taking a break from benching due to my pec. I'm replacing it with SOHP.

Warmup
Jump Rope + Heavy Bag: 10 minutes

SOHP
95 lbs x 5
135 lbs x 3
155 lbs x 3
175 lbs x 3
*Pretty easy for first day back to these.

Deadlifts
225 lbs x 5
295 lbs x 5
355 lbs x 5 x 3 sets
*Speed felt great.
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Strict Overhead Press
95 lbs x 5
135 lbs x 3
160 lbs x 2
185 lbs x 1 x 10 sets
*Short rest periods. Good bar speed.

Bent Over Rows
135 lbs x 5
185 lbs x 3
235 lbs x 3 x 5 sets
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Deadlifts
225 lbs x 5
295 lbs x 3
345 lbs x 2
405 lbs x 1
425 lbs x 1
445 lbs x 1
425 lbs x 1
405 lbs x 1

Strict Overhead Press
95 lbs x 5
135 lbs x 5
135 lbs x 15
 
Sort of winged it. I'm going to restructure my routine now that I can't bench and that 4 days per week is going to be unrealistic. I'll probably work on that today and start it tomorrow or Saturday.

Warmup
Jump Rope + Heavy Bag: 10 minutes

Power Cleans to Push Press
135 lbs x 3
155 lbs x 2
175 lbs x 1
195 lbs x 1
215 lbs x 1
235 lbs x 1

Squats
185 lbs x 5
225 lbs x 3
295 lbs x 3
385 lbs x 2
435 lbs x 1
485 lbs x Fail
*485 lbs attempt was for shits and giggles. I wasn't really expecting to get it. I was going to end the workout with the 435 lbs single, but it went up so fast. Surprisingly, I was able to get out of the hole with 485 lbs before failing. Not too bad for not having anything higher than 385 lbs on the bar for a while.
 
Dang, close to a 5 plate squat even though you failed it. Good work. Hope the breast aids gets better soon.
 
Your front squat has grown huge too, the four plates seems pretty damn near. Solid ass work as always.
 
Last edited:
Thanks.

Been out of commission with an upper respiratory infection. I'm on my 4th day of antibiotics, so I hope to be back Tuesday.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,237,069
Messages
55,465,221
Members
174,785
Latest member
JoyceOuthw

Share this page

Back
Top