Oblivian's Adaptations - Part II

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
 
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
 
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
 
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
 
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.
 
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
 
Oblivian said:
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
Click to expand...

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.
 
Thunderhead said:
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.
Click to expand...

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.
 
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
 
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
 
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.
 
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
 
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
 
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
 
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?
 
Cmart said:
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?
Click to expand...

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.
 
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.
 
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
 
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.
 
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