Oblivian's Adaptations - Part II

Warmup
Heavy Bag: 10 minutes

Power Clean to Push Press
135 lbs x 3
165 lbs x 2
185 lbs x 1
205 lbs x 1
225 lbs x 1
250 lbs x 1 (matches PR)

Squats
225 lbs x 5
275 lbs x 5
315 lbs x 8 x 3 sets
*Temperature reached 90+ in the garage, so it became a gut check.
 
Warmup
Heavy Bag: 10 minutes

Deadlifts
225 lbs x 5
295 lbs x 3
365 lbs x 3
435 lbs x 3

Strict Overhead Press
95 lbs x 5
135 lbs x 3
165 lbs x 2
200 lbs x 1 x 6 sets
 
Warmup
Heavy Bag: 10 minutes

Squats
185 lbs x 5
225 lbs x 5
295 lbs x 5
375 lbs x 5

Power Clean to Push Press
135 lbs x 1
165 lbs x 1
195 lbs x 1
225 lbs x 1 x 7 sets
 
Someday you need to PM me and break down your training plan. WC and I have always been curious.
 
Do you mean what I'm running currently or just the general idea overall? I'm trying to hit a 225 lbs SOHP right now along with improve my deadlift, but I'm about to start a new routine here around July 1st. I'll be chasing a 500 lbs squat, 300 lbs Push Press, and 405 lbs Front Squat. Other lifts will be on the backburner. It should look something like this:

Week 1

Day 1
Squats (Volume, High Rep) - something like 5x5 or 3 sets of 8
Push Press (Top Set, Low Rep) - work up to a single, double, or triple

Day 2
Front Squat (Top Set - alternate weeks between high and low rep)
Deadlifts (will figure this out - not a priority)

Day 3
Squats (Top Set, Low Rep) - work up to a single, double, or triple
Push Press (Volume, High Rep) - something like 5x5 or 3 sets of 8

Week 2

Day 1
Squats (Volume, Low Rep) - multiple sets of singles, doubles, or triples
Push Press (Top Set, High Rep) - Work up to a top set of 6-10 reps

Day 2
Front Squat (Volume - alternate weeks between high and low reps)
Deadlifts (will figure out - not a priority)

Day 3
Squats (Top Set, High Rep) - work up to a set of 10-20 reps
Push Press (Volume, Low Rep) - multiple sets of singles, doubles, or triples

Most of my programming follows the basic idea of mixing volume and intensity. Within that, I mix rep scheme each week. Week 1 volume on a lift will be something like 5 sets of 5 and then Week 2 volume will be multiple sets of singles. I stay fairly strict at following this until I start to peak. When I started peaking, I may max earlier or fuck around with it a bit.
 
Warmup
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
435 lbs x 1
405 lbs x 1

Strict Overhead Press
95 lbs x 5
135 lbs x 5
165 lbs x 10 *Some sort of PR
 
Warmup
Heavy Bag: 10 minutes

Deadlifts
225 lbs x 5
295 lbs x 3
345 lbs x 2
415 lbs x 2 x 3 sets
*Slammed the weight down on my last rep and ended up hurting my right hand a little.

Strict Overhead Press
95 lbs x 5
135 lbs x 3
165 lbs x 2
195 lbs x 1
225 lbs x 1 (+5 lbs - BW is at 190 lbs right now, so also a BW/Press PR by quite a bit)

 
Oly lifters, look away.

Floor to Overhead (aka shitty power clean to sloppy push press)
135 lbs x 2 (one hang, one power)
155 lbs x 2 (one hang, one power)
175 lbs x 2 (one hang, one power)
185 lbs x 1
205 lbs x 1
225 lbs x 1
255 lbs x fail
255 lbs x 1 (+5 lbs PR)


That's it for PRs. Going to start my new routine next week.
 
First day of new routine.

Warmup
Heavy Bag: 10 minutes

Push Press
95 lbs x 5
135 lbs x 5
175 lbs x 3
205 lbs x 3
235 lbs x 3

Squats
205 lbs x 10
255 lbs x 10 x 3 sets
*Light start, but still tiring with sets of 10.
 
Warmup
Heavy Bag: 10 minutes

Deadlifts
225 lbs x 5
295 lbs x 3
345 lbs x 2
425 lbs x 2 x 3 sets

Front Squats
135 lbs x 8
185 lbs x 8
225 lbs x 15
*Light, but tiring.
 
Warmup
Heavy Bag: 10 minutes

Push Press
95 lbs x 5
135 lbs x 5
185 lbs x 5 x 5 sets
*Easy start for 5x5

Squats
185 lbs x 5
225 lbs x 5
295 lbs x 5
365 lbs x 5
*Had more reps in the tank, but form starts to take a hit at this weight.
 
Gym temp: 105 degrees

Warmup
Heavy Bag: 10 minutes

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

Push Press
95 lbs x 5
135 lbs x 5
165 lbs x 5
205 lbs x 11 (+1 rep PR)

 
Warmup
Heavy Bag: 10 minutes

Deadlifts
225 lbs x 5
295 lbs x 3
345 lbs x 2
395 lbs x 2
445 lbs x 2

Front Squats
185 lbs x 5
245 lbs x 3
295 lbs x 2 x 5 sets
 
Warmup
Heavy Bag: 10 minutes

Push Press
95 lbs x 5
135 lbs x 5
175 lbs x 3
205 lbs x 2
245 lbs x 1 x 5 sets

Squats
185 lbs x 5
225 lbs x 5
295 lbs x 10
*Smooth and easy start. Top set is going to be doing reps straight through - not with pauses like on a 20 rep squat.
 
Warmup
Heavy Bag: 10 minutes

Push Press
95 lbs x 5
135 lbs x 5
175 lbs x 3
215 lbs x 3
245 lbs x 3

Squats
185 lbs x 5
225 lbs x 5
265 lbs x 8 x 3 sets
*Weight is feeling really light on these. I'm focusing on speed.
 
Warmup
Heavy Bag: 10 minutes

Deadlifts
225 lbs x 5
295 lbs x 3
345 lbs x 2
395 lbs x 2
435 lbs x 2 x 3 sets

Front Squats
135 lbs x 5
185 lbs x 5
235 lbs x 14
 
Warmup
Heavy Bag: 10 minutes

Squats
185 lbs x 5
225 lbs x 5
275 lbs x 5
325 lbs x 5
375 lbs x 5

*Too hot out, cut it short here. Saved Push Presses for the next day.
 
BW is down in the 185 range now. I'm withering away in the heat.

Warmup
Heavy Bag: 5 minutes

Squats
185 lbs x 5
225 lbs x 3
295 lbs x 2
345 lbs x 1
410 lbs x 1 x 5 sets

*Cut it short here. Knees hurt and it was hot.
 
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