Oblivian's Adaptations - Part II

Wednesday:

Bench Press
195 lbs x 12 x 5 sets

Heavy Bag
20 minutes

Thursday:

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

Friday:

Deadlift
435 lbs x 1 x 10 sets

Heavy Bag
20 minutes

Saturday:

Snatch + Power Snatch
160.5 lbs x 6 sets
 
Sunday:

Run
3 miles

Bench Press
245 lbs x 2 x 10 sets

Monday:

Heavy Bag + Jump Rope
25 minutes

Pushups
40 x 8 sets

Tuesday:

Run
4.75 miles

Tricep Kickbacks
30's x 8 x 2 sets
20's x 15
 
Very short on time. Vacation this weekend and we had a guest stay last night.

Wednesday:

Squat
Up to 445 lbs x 1

AB Wheel
From Knees x 6 x 10 sets

Thursday:

Jump Rope + Heavy Bag
20 minutes
 
Going off memory here. I went out of state Friday through Sunday

Thursday:

Heavy Bag + Jump Rope
20 minutes

Friday:

Bench Press
232.5 lbs x 3 x 10 sets

Saturday and Sunday Morning:

Hotel Gym
A lot of dumbbell stuff. They had dumbbells up to 60 lbs. I can't remember it all and what weights that I used.

Sunday Evening:

Run
5.25 miles

Monday:

Hang Snatch
155 lbs x 1 x 8 sets

Tuesday:

Run
3 miles
 
Wednesday:

Deadlift
325 lbs x 20 singles
375 lbs x 10 singles
*Done in about 15-20 minutes. Short on time and just working on a solid setup.

Heavy Bag
20 minutes

Thursday:

Bench Press
200 lbs x 8 x 8 sets

Friday:

Run
4.5 miles
 
Saturday

Snatch
Up to 180 lbs x 1

Sunday

Heavy Bag
20 minutes

Run
6 miles

Strict Press
150 lbs x 10 x 2 sets

DB Row
80 x 15 x 2 sets

Overhead Tri Ext
80 lbs x 18 x 2 sets

DB Curls
37.5 lbs x 12 x 2 sets

Tuesday:

Squat
405 lbs x 1 x 8 sets

Front Squat
355 lbs x 1 x 4 sets
 
Wednesday

Run
3 miles

Heavy Bag
15 minutes

Thursday

Chins
BW x 10 x 3 sets

Pushups
BW x 50 x 3 sets

Ab Wheel
From Knees x 12 x 3 sets

Friday

Deficit Deads (1.5" deficit)
425 lbs x 2 x 5 sets

DB Curls
37.5 lbs x 12 x 3 sets

Saturday

Pause Snatch
157.5 lbs x 1 x 8 sets
 
BW is down to around 195 lbs. I plan to keep running and doing conditioning stuff until winter. At that point I'll focus on strength more. Diet has changed pretty drastically due to identifying the cause of stomach issues.

Sunday

Run
5.5 miles

Bench Press
255 lbs x 1 x 15 sets

Monday

GPP Stuff Before Work (No Time for anything else)
Pullups: BW x 10 x 3 sets
Pushups: BW x 50 x 3 sets
Ab Wheel: From knees x 12 x 3 sets

Tuesday

Squats
385 lbs x 2
405 lbs x 2
420 lbs x 2

Strict Press
Up to 175 lbs x 5
 
I strained my leg pretty bad on a run. I'm fairly limited with what I can do.

Wednesday:

Run
5k

A lot of stretching

Thursday:

Bench Press
225 lbs x 5 x 5 sets

Friday:

Dumbell Stuff
Front + Side Raises: 20's x 10 each way x 2 sets; 30's x 6 each way x 2 sets
DB Rows: 90 x 8, 80 x 12, 70 x 15
Tricep Kickbacks: 20 x 12 x 3 sets
BB Curls: 55 x 4, 45 x 8, 35 x 12

Saturday:

Deadlift
455 lbs x 1 x 3 sets

Chins
BW x 12 x 3 sets
 
Sunday:

Bench Press
205 lbs x 7 x 10 sets

Monday:

Power Snatch
150 lbs x 2 x 8 sets

Tuesday:

Quick Training Before Work
DB Curls: 30's x 15 x 3 sets
Ab Wheel: BW x 15 x 3 sets

Wednesday:

Deadlift
370 lbs x 6 x 4 sets
 
Going off memory here:

Thursday:

Boxing + Heavy Bag:
30 minutes

Friday:

Squat
Up to 415 lbs x 3

Press
Up to 195 lbs x 2

Saturday:

Run
5.25 miles

Bench Press
235 lbs x 3 x 8 sets
185 lbs x 8 x 4 sets (close grip)

Sunday

Snatch
Up to 165 lbs x 2
 
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