Oblivian's Adaptations

[XTrainer]

205 is one heck of an overhead squat, at least to me. Nice.

You can dumbbell row a lot more than that, even for long sets. I know this.

 

[Oblivian]

Warmup
Jump Rope: 5-10 minutes

Push Press
95 lbs x 5 (warmup)
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1
255 lbs x 1 (*matches 1RM)
225 lbs x 1

Squats
185 lbs x 5 (warmup)
225 lbs x 5
290 lbs x 5 x 5 sets

Barbell Curls
95 lbs x 5

Ab Wheel Rollouts
BW x 10 (First 5 reps from standing, next 5 from knees)

Pinch Grip
Four 10's x 1
Two 25's x 1

 

[Oblivian]

Took yesterday off instead of lifting. I was sore and didn't get much sleep the night before due to the WEC event. I'll have to mix up my lifting this weekend to get my main lifts in. On the bright side, I don't think I've deadlifted after having more than one day off for a long time.

 

[Oblivian]

Pretty solid day of lifting, but I am starting to get a little stubborn and impatient again. Lack of programming from today will probably bite me in the ass tomorrow and Tuesday.

Warmup
Jump Rope: 5-10 minutes
Power Cleans: 135 lbs x 5, 165 lbs x 3, 195 lbs x 1

Bench Press
135 lbs x 5 (warmup)
185 lbs x 5
205 lbs x 5
217.5 lbs x 5 x 3 sets

Deadlift
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
405 lbs x 1
465 lbs x 1
480 lbs x 1 (+5 lbs PR)
*Was not scheduled to max out, but 465 lbs went up quicker than expected. I haven't hit a Deadlift PR for a long time, so I was happy.



Push Press
135 lbs x 5 (warmup)
165 lbs x 5
260 lbs x fail x 3 times (lulz)
260 lbs x 1 (+5 lbs PR)
*Again, I wasn't scheduled to max out on this. I was actually supposed to do 205 lbs x 8-10 reps, but I wanted to ride the PR wave. Each of the 3 fails had their own reasons - first time had an awful unrack, second time I let out my breath before pressing, and the third time I just didn't lock out the last few inches. I probably should have just gone back to 205 lbs after the first fail, but I was being stubborn.

 

[XTrainer]

Cool, especially that ridiculous push press.

 

[Oblivian]

Cool, especially that ridiculous push press.

Thanks. Deadlift feels like it may improve finally.

 

[Oblivian]

Warmup
Jump Rope: 5-10 minutes
Overhead Squats: 95 lbs x 5, 135 lbs x 3

Squats
185 lbs x 5 (warmup)
225 lbs x 5
275 lbs x 3
295 lbs x 2
315 lbs x 1
345 lbs x 1
385 lbs x 1
345 lbs x 1

Bench Press
135 lbs x 5 (warmup)
185 lbs x 3
205 lbs x 2
225 lbs x 1
245 lbs x 1
265 lbs x 1
245 lbs x 1

Bent Over Rows
135 lbs x 5 (warmup)
185 lbs x 5 (strict)
205 lbs x 5 (strict)
220 lbs x 5 x 3 sets (semi-sloppy)

*Went to the driving range and putting green shortly after lifting. I haven't hit a golf ball for 16 years. It was rough, but I had a good time. It seems like everything is opposite of lifting. I'm used to staying tight, weight on heels, holding my breath, etc. All of those seem to be bad habits with golf.

 

[eastNYgoon138]

Awsome job on the PRs. Your PP is ridiculous

 

[hymn]

SICK push press... you'd be an oly machine.

 

[Oblivian]

Thanks guys. I just messaged an owner of a locally owned gym to see if he knew anyone that can coach oly. Without a coach, I don't know how much patience I'd have.

 

[Oblivian]

Warmup
Jump Rope: 5-10 minutes

Push Press
95 lbs x 5 (warmup)
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1
250 lbs x 1 x 3 sets

Squats
185 lbs x 5 (warmup)
225 lbs x 5
275 lbs x 5
310 lbs x 5

Straight Leg Deads (DOH Grip on all reps)
225 lbs x 5
275 lbs x 5
295 lbs x 5
315 lbs x 5

 

[Oblivian]

Warmup
Jump Rope: 5-10 minutes
Overhead Squats: 95 lbs x 5, 135 lbs x 3

Squats
185 lbs x 5 (warmup)
225 lbs x 5
275 lbs x 3
295 lbs x 2
315 lbs x 1
380 lbs x 1 x 3 sets (set/rep PR)

Bench Press
135 lbs x 5 (warmup)
185 lbs x 5
205 lbs x 5
230 lbs x 5 (+5 lbs PR)

SOHP
95 lbs x 5 (warmup)
145 lbs x 10 (+10 lbs PR)

Thickbar Pullups
BW x 15

Pinch Grip
Four 10's x 1
Two 25's x 1
Two 35's x negatives

 

[XTrainer]

Those squats are getting big!

 

[Oblivian]

Those squats are getting big!

Thanks. Everything is coming together well. Shit is about to get real.

 

[Oblivian]

Warmup
Jump Rope: 10 minutes
Power Cleans: 135 lbs x 3, 165 lbs x 2, 195 lbs x 1

Deadlifts
225 lbs x 5 (DOH Warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
415 lbs x 5

Push Press/Overhead
95 lbs x 5 (warmup)
135 lbs x 5
170 lbs x 5
205 lbs x 10 (+5 lbs PR - This has been a goal for a while now)



Close Grip Bench
135 lbs x 5 (warmup)
185 lbs x 3
210 lbs x 3 x 3 sets

 

[dexbot]

Nice PP there! Congrats!

 

[Corrosion]

PR heaven. I want to join you there.

 

[Oblivian]

Short workout today. Working on 5 hours of sleep and unusual soreness from moving furniture yesterday. Skipped the DB Rows.

Warmup
Jump Rope: 5-10 minutes
Explosive/Plyo Pushups: BW x 10

Bench Press
135 lbs x 5 (warmup)
185 lbs x 3
205 lbs x 2
225 lbs x 1
260 lbs x 1 x 3 sets

Squats
185 lbs x 5 (warmup)
245 lbs x 20

 

[Oblivian]

Another short workout today. Body is feeling wrecked from lifting so close to 100% on most lifts. If this becomes a recurring issue, I may need to deload and re-examine my programming. I felt it was better to cut it short today than to muscle through a 5x5 workout on Squats that would tie my set/rep PR.

Warmup
Jump Rope: 5-10 minutes

Push Press
95 lbs x 5 (warmup)
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1
260 lbs x fail (this would tie my 1RM)
257.5 lbs x 1
225 lbs x 1
*Definitely need to watch programming on these. Microloading is becoming necessary too.

 

[XTrainer]

Have you ever tried jerks? I want to see you put 300 overhead...