Oblivian's Adaptations - Part II

Warmup
Jump Rope + Heavy Bag: 10 minutes

Deadlifts
225 lbs x 5
275 lbs x 3
325 lbs x 3
385 lbs x 3 x 3 sets
*Quick and easy

Strict Overhead Press
95 lbs x 5
135 lbs x 3
165 lbs x 3
195 lbs x 3 + Push Press x 9
*Bodyweight is 195 lbs. Definitely a PR of some sort.

 
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Oblivian said:
Back feels fine, but confidence is shot. I feel like I've aged about 10 years in the past 2 years. I'm just much more injury prone. I'm not really pushing myself on anything until my confidence is back. I figure I'll get a SOHP PR soon and maybe a Power Clean to Push Press PR soon, but I'm waiting for a while on Deadlift and Squats.
Click to expand...

Man I fuckin hear ya. Dont feel too bad though when i first started my origional log 2 years ago or so I was close to as strong as you were then. Ive been injured like half or more of the time since and you are miles ahead now. You just have to actually take care of yourself now a little more than when you were younger. Eat right, sleep right, prehab/rehab give breaks when you need it ect. The one good thing about getting older is you put on muscle easier if you care much about that. You can still keep getting stronger it just takes more effort/thinking. Good luck and sick pressing man.
 
Oblivian said:
Back feels fine, but confidence is shot. I feel like I've aged about 10 years in the past 2 years. I'm just much more injury prone. I'm not really pushing myself on anything until my confidence is back. I figure I'll get a SOHP PR soon and maybe a Power Clean to Push Press PR soon, but I'm waiting for a while on Deadlift and Squats.
Click to expand...

You didn't happen to turn 30 in the last 2 years did you? My boss always told me your body goes downhill after 30 and I laughed but now that I'm 31 I notice I need to be more careful with recovery and little nagging injuries take longer to heal. Sucks not being young and invincible anymore.
 
DrBdan said:
You didn't happen to turn 30 in the last 2 years did you? My boss always told me your body goes downhill after 30 and I laughed but now that I'm 31 I notice I need to be more careful with recovery and little nagging injuries take longer to heal. Sucks not being young and invincible anymore.
Click to expand...

I turn 30 next month. Hopefully it doesn't get worse!
 
Light Run
3.4 miles

Thickbar Pullups/Chins
Pullups: BW x 10 x 2 sets
Chins: BW x 10 x 2 sets

Static Stretch
20 minutes
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Power Clean to Push Press
135 lbs x 3
155 lbs x 2
175 lbs x 1
195 lbs x 1
215 lbs x 1
242.5 lbs x 1

Squats
225 lbs x 5
275 lbs x 3
325 lbs x 2
375 lbs x 2 x 5 sets
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Bent Over Rows
135 lbs x 8
175 lbs x 8
215 lbs x 8 x 3 sets

Strict Overhead Press
95 lbs x 5
135 lbs x 3
165 lbs x 2
195 lbs x 1
225 lbs x fail twice
*I was supposed to do 5x5 on SOHP, but I just didn't feel like it. I'm not too surprised that I didn't get 225 lbs since I haven't worked heavy singles much.
 
Oblivian said:
I turn 30 next month. Hopefully it doesn't get worse!
Click to expand...

Aren't you meant to hit your natural strength peak somewhere around the 30 mark?
Maybe I've been lucky, but I feel no worse now I'm in my 30's than when I was in my 20's. Having a child made me realise my own mortality more though, I will say that.
 
MilkManUK said:
Aren't you meant to hit your natural strength peak somewhere around the 30 mark?
Maybe I've been lucky, but I feel no worse now I'm in my 30's than when I was in my 20's. Having a child made me realise my own mortality more though, I will say that.
Click to expand...

The energy is still there, but the soreness and aches are much worse.

Warmup
Jump Rope + Heavy Bag: 10 minutes

Deadlifts
225 lbs x 5
295 lbs x 3
345 lbs x 3
405 lbs x 3

Strict Overhead Press
95 lbs x 5
135 lbs x 3
165 lbs x 3
200 lbs x 1 x 4 sets
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Squats
185 lbs x 5
225 lbs x 5
275 lbs x 3
315 lbs x 3
365 lbs x 2
425 lbs x 1

Power Cleans to Push Press
135 lbs x 1
165 lbs x 1
195 lbs x 1
225 lbs x 1 x 4 sets
 
Quick Run
1 mile

Thickbar Pullups/Chins
Pullups: BW x 12
Chins: BW x 12
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Deadlifts
225 lbs x 5
295 lbs x 3
345 lbs x 2
405 lbs x 1
435 lbs x 1
465 lbs x 1
*465 lbs went smooth. I think my main issue with deadlifts is inconsistency on form and keeping upper back tight. With 435 lbs, my hips rose way too fast and it was likely a worse single than 465 lbs.

Strict Overhead Press
95 lbs x 8
135 lbs x 8
150 lbs x 12
 
LegioTitan said:
Did you have a recent injury of some kind?
Click to expand...

Two of them. Neither I went to the doctor for. First was fucking up my back on a deadlift. This was the second time that has happened. It's like my back just folded and I heard a pop. It remained really sore for about a week, but I'm back at it. I just have to take it very slow on deadlifts. The next was a pec injury. I was benching quite a bit and messing around with my grips. My left pec started getting really sore, tight, and then eventually bruised. I've stopped benching. I have lifting aidz.
 
Ah that makes more sense.
What methods of recovery have you tried with your back? I've had similar problems in the past but with dedicated rehab/warm up shizz-nizz its mostly under control.
 
LegioTitan said:
Ah that makes more sense.
What methods of recovery have you tried with your back? I've had similar problems in the past but with dedicated rehab/warm up shizz-nizz its mostly under control.
Click to expand...

Absolutely nothing. Just resting. I avoided deadlifts for a while. Besides that, I'm just taking it easy on deadlifts. I think I'll be fine in the long run. I don't think I ever had great deadlift form, and I think I used to get away with it. Now that I'm getting older, I can't.
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Deadlifts
225 lbs x 5
295 lbs x 3
325 lbs x 3
395 lbs x 3 x 3 sets

Strict Overhead Press
95 lbs x 5
135 lbs x 3
165 lbs x 2
200 lbs x 2
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Bent Over Rows
135 lbs x 5
195 lbs x 5
255 lbs x 3 x 5 sets

Strict Overhead Press
95 lbs x 5
135 lbs x 5
160 lbs x 5 x 5 sets
*Last set was rough
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Power Clean to Push Press
135 lbs x 3
165 lbs x 2
195 lbs x 1
225 lbs x 1
245 lbs x fail
245 lbs x 1

Squats
225 lbs x 5
275 lbs x 3
315 lbs x 2
385 lbs x 2 x 5 sets
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Deadlifts
225 lbs x 5
295 lbs x 3
345 lbs x 3
415 lbs x 3

Strict Overhead Press
95 lbs x 5
135 lbs x 3
165 lbs x 2
190 lbs x 1 x 10 sets
 
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