Oblivian's Adaptations - Part II | Page 66

Discussion in 'Training Logs' started by Oblivian, Jan 27, 2012.

  1. Oblivian Aging

    Oblivian
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    Hang Clean
    235 lbs x 1 x 5 sets

    Bench Press
    Up to 225 lbs x 10

    Squats
    435 lbs x 2 x 4 sets

    DB Bench
    65's x 12 x 3 sets
     
    #1301
  2. Oblivian Aging

    Oblivian
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    Snatches
    165 lbs x 1 x 4
    175 lbs x 1 x 2
    145 lbs x 3 x 3 (power)

    Chins
    BW x 6 x 6 sets

    Bench Press
    230 lbs x 5 x 5 sets

    DB Curls
    60's x 3
    50's x 6
    40's x 10
     
    #1302
  3. Oblivian Aging

    Oblivian
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    Deadlift
    Up to 500 lbs x 1

    Barbell Overhead Tricep Extension
    95 lbs x 10 x 3 sets

    Pause Front Squat + Jerk
    250 lbs x 1 x 10 sets

    DB Front + Side Raises
    30's x 7 each way x 3 sets
     
    #1303
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  4. Cool Hand Luke The Real Cool Hand Luke

    Cool Hand Luke
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  5. Oblivian Aging

    Oblivian
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    Bench Press
    265 lbs x 1 x 8 sets

    DB Row
    80's x 15 x 2 sets

    Squats
    455 lbs x 1 x 5 sets

    Strict Press
    135 lbs x 15 x 2 sets
     
    #1305
  6. Oblivian Aging

    Oblivian
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    Just got over the stomach flu. Lost 11 lbs from Thursday to Sunday. I also somehow strained my back, most likely from puking violently. I don't know if I can squat, deadlift, or do oly lifts for a little bit until that heals. I plan to still hit bench, but no clue what else I'll be doing.
     
    #1306
  7. Oblivian Aging

    Oblivian
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    Looks like I'm going to only do upper body until next Saturday. I think that will give enough time for the back to heal. Also, I was surprised that my strength didn't seem off in the first day back.

    Bench Press
    225 lbs x 6 x 5 sets

    Seated Klokov Press
    95 lbs x 5 x 5 sets

    Overhead BB Tricep Ext
    75 lbs x 15 x 3 sets

    DB Curls
    45's x 8 x 3 sets
     
    #1307
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  8. Thunderhead Assman Extraordinaire

    Thunderhead
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    Yeah, I always come back stronger after a bout of flu for some odd reason. I could be wrong, I feel that but getting sick is your body naturally telling you to take a deload for a week or two. Anywho, welcome back.
     
    #1308
  9. Oblivian Aging

    Oblivian
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    Thanks. In the past, I've been the opposite honestly. I'm doing a lot more isolation/hypertrophy work now though where strength being built is probably more from muscle gains rather than CNS adapting, so that may be the reason. Now I'm just waiting for the back to heal up. I was about to peak on squats.
     
    #1309
  10. Oblivian Aging

    Oblivian
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    I'm ready to get back to some lower body work. My upper body feels fried. My lower back is still a bit off as it was locking up even on the light reverse flies.

    Strict Press

    175 lbs x 3 x 3 sets
    155 lbs x 5 x 2 sets

    Chins
    BW x 6 x 4 sets
    BW x 5 x 4 sets

    Bench Press
    245 lbs x 3 x 2 sets
    205 lbs x 10 x 2 sets

    DB Reverse Fly
    30's x 10 x 3 sets
     
    #1310
  11. Oblivian Aging

    Oblivian
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    Easing back in to see how the back holds up. A lot of volume at lighter weight. It's warm enough to golf now, so that should be interesting to see if my back can handle it.

    Power Clean + Power Jerk
    215 lbs x 1 x 15 sets

    Bench Press
    255 lbs x 1 x 4 sets
    245 lbs x 2 x 4 sets
    235 lbs x 3 x 4 sets
    225 lbs x 4 x 4 sets

    DB Curls
    45 lbs x 6 x 6 sets
     
    #1311
  12. Oblivian Aging

    Oblivian
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    Tested out my back a bit, and it's not ready to go yet.

    Snatch
    155 lbs x 1 x 15 sets
    *Obviously light, but these felt fine on the back.

    Strict Press
    165 lbs x 4 x 8 sets

    Squats
    3 singles at 415 lbs to see how the back felt. It didn't hurt, but I could feel it specifically in that area. I'm pretty sure it would have tightened up big time if I kept going.

    Ab Wheel
    From knees x 5 x 5 sets
    *Mainly trying to stretch out and target the back. Similar to squats, I don't like the way it felt after a few sets.
     
    #1312
  13. Oblivian Aging

    Oblivian
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    Bench Press
    215 lbs x 6 x 8 sets

    Chins
    BW x 12
    BW x 10
    BW x 8

    Clean and Jerk + Front Squat + Jerk
    225 lbs x 1 x 3 sets
    *Back started tightening

    DB Bench
    60's x 15 x 3 sets
     
    #1313
  14. Oblivian Aging

    Oblivian
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    Hoping to return to squats on Wednesday. I think volume will have to be low and I have to work at about 90% of normal capacity. The back does not hurt, but it just tightens up easily.

    Snatch
    165 lbs x 1 x 10

    DB Front Raise + Side Raise
    35's x 5 each way x 3 sets

    DB Curls
    35's x 12 x 3 sets

    Bench Press
    235 lbs x 4 x 8 sets

    DB Tricep Kickbacks
    30's x 10
    20's x 15
     
    #1314
  15. Oblivian Aging

    Oblivian
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    Squats
    Up to 450 lbs x 1
    *This is about 90%. I think my plan is to work up to 90% of my 2 and 3 rep max in the next two sessions. After that, gradually add in some volume until the back feels 100%.

    Bench Press
    205 lbs x 10 x 3 sets

    Hang Clean and Jerk
    235 lbs x 1 x 3 sets

    Strict Press
    Up to 185 lbs x 3

    Ab Wheel
    From knees x 8 x 2 sets
     
    #1315
  16. Cmart Aspiring Milo

    Cmart
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    How old are you now man? You've been here a long time.

    So do you have any form of competition in mind or are you generally working towards fitness and physical capability?
     
    #1316
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  17. Oblivian Aging

    Oblivian
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    34. I just lift for fun and it's really my main form of exercise. Most of the time that I'm lifting, I have at least one kid out with me and sometimes up to 8 kids if the neighbors are over. The days of really focusing on hitting PRs and such are over. My body is starting to feel it quite a bit as well.
     
    #1317
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  18. Oblivian Aging

    Oblivian
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    Bench Press
    Up to 275 lbs x 1

    BB Tricep Extensions
    95 lbs x 10 x 3 sets

    DB Curls
    40's x 10 x 3 sets

    Snatch
    Up to 185 lbs x 1
    *No misses

    Squat
    425 lbs x 2
    *With the back issue, I can tell I haven't lost strength. I didn't really need to use my back at all on these reps. I felt like I had at least 2 more in the tank, possibly 3. I'm still going to hold back until I don't feel my back tighten up at all throughout several days.
     
    #1318
  19. Oblivian Aging

    Oblivian
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    Bench Press
    240 lbs x 3 x 8 sets

    DB Row
    100's x 6 x 3 sets

    Clean and Jerk
    245 lbs x 1 x 4 sets

    Squat
    405 lbs x 3

    Strict Overhead Press
    145 lbs x 10 x 3 sets
     
    #1319
  20. Oblivian Aging

    Oblivian
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    Bench Press
    255 lbs x 2 x 6 sets

    Reverse DB Flies
    30's x 12 x 2 sets

    Snatch
    175 lbs x 1 x 6 sets

    Squats
    435 lbs x 1
    415 lbs x 2
    395 lbs x 3
    *This was light enough to where the volume didn't bother my back at all. I'm still going to take it slow.
     
    #1320

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