Oblivian's Adaptations - Part II

Bench Press
270 lbs x 1 x 6 sets

Chins
BW x 6 x 8 sets

Cleans
255 lbs x 1 x 3 sets

DB Press
55 lbs x 8 x 3 sets
 
Bench Press
225 lbs x 5 x 10 sets

Overhead Barbell Tricep Extension
105 lbs x 8 x 3 sets

DB Curls
45 lbs x 8 x 3 sets

Power Snatch
155 lbs x 2 x 5 sets

Squats
Up to 435 lbs x 2

DB Row
90's x 10 x 3 sets

DB Front Raise
30's x 12 x 3 sets
 
10th day lifting in a row. Took it easy and am going to take a rest day.

Bench Press
275 lbs x 1
260 lbs x 2
245 lbs x 3

Ab Wheel
From Knees x 5 x 10 sets
 
Bench Press
280 lbs x 1 (matches PR - moved fairly fast)
255 lbs x 3
230 lbs x 10 (+5 lbs PR)

Chins
BW x 5 x 12 sets

Clean + Power Jerk + Split Jerk
225 lbs x 1 x 3 sets
*Definitely going back to split jerks. I thought my power jerk was about the same, but the speed seems so much faster on split.

Clean and Jerk (Split)
235 lbs x 1 x 3 sets

Squats
Up to 460 lbs x 1
 
Below was from the other day. I got diagnosed with really bad strep throat yesterday. I even had to get a shot in the ass to kickstart the antibiotics. I probably won't be lifting again for a couple days at least.

Deadlifts
415 lbs x 1 x 5 sets
*First time back to these since tweaking my back. I think I'm going to slowly reintroduce these, but just at very low weights that move like speed pulls.

DB Curls
50's x 6 x 4 sets

Bench Press
245 lbs x 3 x 8 sets (set/rep PR?)

Overhead DB Tricep Extensions
30's x 20 x 3 sets
 
First day back since strep throat.

Snatch
165 lbs x 1 x 12 sets

Strict Press
155 lbs x 6 x 4 sets

DB Curls
40's x 10 x 3 sets
 
Bench Press
235 lbs x 5 x 5 sets (+5 lbs PR)

Close Grip Bench
185 lbs x 10 x 3 sets

Clean and Jerk
240 lbs x 1 x 6 sets

DB Front Raise
30's x 15 x 3 sets
 
Squat
Up to 370 lbs x 8
*First time working higher reps in a while. Had a couple in the tank

DB Row
100's x 5 x 5 sets

Deadlift
405 lbs x 2 x 4 sets
*Obviously getting back into these very slowly and light.
 
Snatch
Up to 192.5 lbs
*Everything up to 185 lbs was without a miss and smooth. I had one miss at 192.5 lbs and the make wasn't very clean

Bench Press
Up to 215 lbs x 12

Chins
BW x 10 x 3 sets
 
Squats
440 lbs x 1 x 3 sets
*My back feels fine until I'm at a heavy weight. I didn't feel anything until I unracked for the 2nd single. It tightens up but does not hurt. It got worse by the 3rd single.

DB Curls
50's x 6 x 3 sets

Bench Press
260 lbs x 2
245 lbs x 3
230 lbs x 4
215 lbs x 5
*Ever since I've had strep, I've felt weaker on bench. I'm going to put some more volume in at a lower intensity.

Dips off Bench
BW x 15 x 3 sets
 
@Oblivian

you know my 5x5 schedule, what would you recommend in terms of assistance lifts? or just stick to what I'm doing now until I stall?
 
Cool Hand Luke said:
@Oblivian

you know my 5x5 schedule, what would you recommend in terms of assistance lifts? or just stick to what I'm doing now until I stall?
Click to expand...

You could probably use some upper body assistance. I wish I would have got into assistance work a lot sooner to help out my upper back and bench. I like dumbbell rows, dumbbell front + side raises, tricep extensions, and curls. A lot of people swear by facepulls. I feel the bro work and bodybuilder mentality has been the most beneficial thing for my bench lately. I didn't have access to dumbbells over 30 lbs until last year.
 
Power Clean and Jerk
215 lbs x 1 x 20 sets

Bench Press
205 lbs x 6 x 10 sets
 
Snatch
175 lbs x 1 x 6 sets
145 lbs x 1 x 3 sets (Pause below knee)

Squat
Up to 415 lbs x 3

Bench Press
260 lbs x 1 x 10 sets

Hammer Curls
30's x 20 x 2 sets
 
Clean and Jerk
245 lbs x 1 x 5 sets

Bent Over Rows
245 lbs x 3 x 5 sets

Deadlift
435 lbs x 1 x 6 sets
*Back is holding up

Bench Press
235 lbs x 3 x 10 sets

Tricep Kickbacks
20's x 15 x 3 sets
 
Squats
365 lbs x 3 x 10 sets

Dumbbell Front Raise + Reverse Butterfly
30's x 8 each side x 3 sets

Bench Press
225 lbs x 4 x 13 sets

BB Curl
95 lbs x 8 x 3 sets
 
Deadlift
Up to 475 lbs x 1
*Back is feeling at about 90-95% now

Strict Press
Up to 175 lbs x 6

BB Tricep Extension
95 lbs x 12 x 3 sets

Snatch
160 lbs x 1 x 15 sets
 
Bench Press
250 lbs x 2 x 5 sets
230 lbs x 4
210 lbs x 8
*Felt off on these for some reason. It was after a few days lifting + no rest days though.

DB Row
90's x 12 x 2 sets

Deadlift
405 lbs x 1 x 15 sets
*Put down 28 bags of mulch in between sets. My back held up fine. I think I'm going to just keep things high volume, lower intensity for a while though.

Strict Press
150 lbs x 8 x 4 sets

DB Curls
55's x 5 x 3 sets
 
Bench Press
245 lbs x 4 x 2 sets
225 lbs x 6 x 2 sets

Squats
Up to 425 lbs x 3

DB Tricep Kickback
30's x 10 x 3 sets

Clean and Jerk
250 lbs x 1 x 4 sets

Hang Clean + Strict Press
185 lbs x 1 x 6 sets
*short rest periods
 
Short time this weekend so I kept things light.

Bench Press
185 lbs x 10 x 6 sets
*At some point, I want to run this for 10 sets of 10.

Snatch w/ bar elevated on bumpers
145 lbs x 1 x 12 sets
 
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