Oblivian's Adaptations - Part II

I picked up some dumbbell handles. I haven't truly done dumbbell work with anything above 30 lbs (so basically curls and delt raises) at all. I think I'm going to try to incorporate a dumbbell lift in every session.

Clean and Jerk
Up to 255 lbs

Bench Press
260 lbs x 1
245 lbs x 2 x 2 sets

Dumbbell Bench
62.5's x 10 x 3 sets

Squat
445 lbs x 1 x 4 sets

Dumbbell Rows
55's x 15 x 3 sets
 
Snatch
165 lbs x 1 x 2 sets
175 lbs x 1 x 2 sets
180 lbs x 1 x 2 sets
165 lbs x 2 x 2 sets

Seated Dumbbell Press
55's x 6 x 6 sets

Deadlift
425 lbs x 6

Bench Press
225 lbs x 4 x 6 sets

Dumbbell Curls
50's x 4 x 6 sets
 
Squat
405 lbs x 4 x 4 sets

Dumbbell Bench
72.5's x 6 x 2 sets
52.5's x 15

Bench Press
230 lbs x 5
210 lbs x 8
190 lbs x 12

Chins
BW x 5 x 8 sets
 
Power Clean + Push Press + Front Squat + Power Jerk
Up to 235 lbs

Tricep Kickbacks
30's x 8 x 4 sets

Snatch
Up to 185 lbs x 1

Dumbbell Front Delt Raises
42.5's x 5 x 5 sets

Deadlift
465 lbs x 1 x 3 sets

Dumbbell Rows
72.5's x 10 x 3 sets
 
Bench Press
215 lbs x 5 x 10 sets

Ab Wheel
From Knees x 8 x 5 sets
*These brutalized me with DOMS

Squats
Up to 435 lbs x 3
*Pretty happy with this as the 3rd rep was still smooth. This may match a PR too - I can't remember if I've done 445 lbs for 3.

Seated DB Overhead Press
55's x 8 x 3 sets
 
Cleans
Up to 250 lbs x 2

Bench Press
Up to 245 lbs x 3

DB Curls
40's x 8 x 3 sets

Deficit Deads (1.5" deficit)
445 lbs x 2 x 3 sets

DB Bench
55's x 15 x 2 sets

DB Butterflies
30's x 12 x 2 sets
 
Power Snatch
Up to 170 lbs x 2

Chins
BW x 8 x 5 sets

Bench Press
255 lbs x 1 x 8 sets

DB Rows
105's x 3 x 4 sets

Reverse DB Butterflies
30's x 10 x 4 sets
 
Squat
455 lbs x 1 x 4 sets

Dumbbell Overhead Tricep Extensions
30's x 10 x 4 sets

Hammer Curls
30's x 18

Clean and Jerk
260 lbs x 1 x 2 sets

Strict Press
165 lbs x 5 x 4 sets
 
Bench Press
235 lbs x 3 x 6 sets

DB Front Raise + DB Side Raise
20's x 8 each way x 2 sets

Deadlifts
Up to 455 lbs x 3

DB Bench
50's x 20 x 2 sets
 
Snatch
175 lbs x 1 x 8

Ab Wheel
From Knees x 12 x 3 sets

Bench Press
225 lbs x 5 x 5 sets

DB Row
80's x 10 x 3 sets
 
Squat
415 lbs x 5

Front Squat
325 lbs x 5

DB Press
50's x 10 x 4 sets

Power Clean + 2 Power Jerks
225 lbs x 6 sets

Bench Press
215 lbs x 8
 
Deadlift
435 lbs x 4 x 2 sets

DB Curls
40's x 10
30's x 15

DB Tricep Kickback
30's x 10
20's x 15

Snatches On the Minute
160 lbs x 1 x 10 sets

Drop Snatch
165 lbs x 1 x 5 sets

DB Bench
65's x 10 x 3 sets
 
Bench Press
245 lbs x 2 x 6 sets
225 lbs x 4
205 lbs x 6

Chins
BW x 10 x 3 sets

Squat
425 lbs x 2 x 5 sets

DB Rows
95 lbs x 6 x 3 sets
 
Clean and Jerk
240 lbs x 1 x 6 sets

Seated DB Press
65's x 4 x 3 sets

Bench Press
230 lbs x 4 x 6 sets

DB Front Raise
40's x 6 x 3 sets

DB Side Raise
30's x 6 x 3 sets

Deadlift
475 lbs x 1 x 3 sets

DB Curl
45's x 5 x 3 sets
 
Squats
Up to 445 lbs x 2

Bench Press
Up to 210 lbs x 12

Snatch
Up to 185 lbs x 1

Clean and Jerk
Up to 255 lbs x 1
*Stopped early due to a wrist issue
 
Bench Press
260 lbs x 1 x 8 sets

DB Row
85's x 10 x 3 sets

Deadlift
455 lbs x 2 x 3 sets

DB Bench
60's x 15 x 2 sets
 
Squat
465 lbs x 1 x 3 sets

Power Snatch
160 lbs x 2 x 3 sets

Push Press (power clean first rep)
205 lbs x 6 x 2 sets
 
Bench Press
240 lbs x 3 x 6 sets

Tricep Work/Circuit
Close Grip: 185 lbs x 15
Overhead DB Extension: 30's x 15
DB Kickbacks: 20's x 15
Dips off chair: 15

Clean and Jerk
240 lbs x 1 x 8 sets

DB Curls
50's x 6
40's x 8
30's x 12
20's x 15

Deficit Deadlift (off 1.5" block)
Up to 435 lbs x 4

Bench Press
Up to 235 lbs x 6

 
Squats
415 lbs x 3 x 3 sets

DB Front Raises + Side Raises
30's x 6 each way

Snatch
180 lbs x 1 x 5 sets

DB Butterflies
30's x 3 x 2 sets
 
Bench Press
250 lbs x 2 x 8 sets

DB Row
100's x 6 x 3 sets

Deadlifts
465 lbs x 1 x 5 sets

Seated DB Press
60's x 6 x 3 sets
 
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