• Xenforo Cloud is upgrading us to version 2.3.8 on Monday February 16th, 2026 at 12:00 AM PST. Expect a temporary downtime during this process. More info here

Oblivian's Adaptations

Thanks squat.

Pretty worthless day of lifting today.

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

Bench Press
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1
252.5 lbs x 1
280 lbs x fail
*Not even close. I'm done chasing that number for this year. The only way I'll give it another shot is if I hit all of my other PRs that I'm gunning for.

Thickbar Chins
BW x 5
+25 lbs x 3
+50 lbs x 1 x 2 sets
BW x 5 x 5 sets (less than a minute rest in between sets)
*First time training chins in a LONG time. +50 lbs felt extremely difficult. The second single had a bit of cheating I believe. I'm going to get back into these in 2011.
 
Do you use chalk with the thickbar chins? I find it makes a big difference.
 
Tosa said:
Do you use chalk with the thickbar chins? I find it makes a big difference.
Click to expand...

Ya. It's also outside in 25 degree weather. The bar is so thick that I do a no thumb grip. Surprisingly, my #'s on a regular bar are pretty similar though.
 
Warmup
Jump Rope + Heavy Bag: 5-10 minutes
Overhead Squats: 95 lbs x 5, 135 lbs x 3

Front Squats
185 lbs x 5 (warmup)
225 lbs x 3
275 lbs x 2
315 lbs x 1
350 lbs x 1 (+5 lbs PR)



Overhead Squats
135 lbs x 1
155 lbs x 1
175 lbs x 1
195 lbs x 1
*Was going to go for a PR of 225 lbs, but I could tell it wasn't going to happen. 195 lbs wasn't very smooth. Another day...
 
Warmup
Jump Rope + Heavy Bag: 5-10 minutes
SOHP: 95 lbs x 5

Push Press/Overhead
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1
250 lbs x 1
275 lbs x 1 (+5 lbs PR)



Thickbar Chins
BW x 5 x 8 sets (30 second - 1 minute break between sets)
*Last two sets were sloppy as hell. Wicked pump.
 
Great work. Your progress has been fantastic. I bet you'd clean and jerk 300 easily now (not that the push press isn't good itself!)

Beat me to the 220 OHS too, bastard. Merry Christmas!
 
Thanks guys.

Warmup
Jump Rope + Heavy Bag: 5-10 minutes

Overhead Squats
95 lbs x 5
135 lbs x 3
160 lbs x 2
185 lbs x 1
205 lbs x 1
225 lbs x 1 (+5 lbs PR)



Floor to Overhead
135 lbs x 3
160 lbs x 2
185 lbs x 1
205 lbs x 1
225 lbs x 1
255 lbs x fail (PR attempt - not even close)
 
Awesome push press the other day. Awesome-er front squat the other day. Suffice to say there is a lot of awesome going on in here.
 
Thank you.

Working on my new routine for 2011. I will be incorporating back in conditioning, deloading a bit on strength, and also paying attention to my diet. I will be training a lot more, but obviously the loads will be less for lifting at the beginning. Once it gets heavy, I'll alter. This is what I'm looking at:

Tuesday
Bench Press: 3 sets of 3 linear progression - begin on 215 lbs
Squats: Top set of 10 - begin at 275 lbs
Chins (*see note at bottom)
Ab Work or Grip Work

Wednesday
Heavy Bag or Heavy Bag/Burpee rounds

Thursday
Squats: 3 sets of 3 - linear progression starting at 315 lbs
SOHP: 3 sets of 3 - linear progression starting at 155 lbs
Chins: (*see note at bottom)
Burpees

Saturday (2 sessions)
Deadlifts: 3 sets of 3 (start at 405) alternated with 3 singles (start at 455)
Front Squats: 3 sets of 3 (start at 275)
Bench Press: Work up to max reps at 205 (speed work)

Bas Rutten Cd's
Chins (*see note at bottom)

Sunday (2 sessions)
Olympic Lifts (will vary)

Conditioning Challenge

*Chins will be weather dependent. I plan to alternate the following:
-5x5 linear progression (may start light at something like +5 lbs)
-top set at BW
-10 singles (may start around +35 lbs)


This should provide a good month where the weights are light enough to adapt to incorporating conditioning. Month two should be when my conditioning is back up to par and weights are getting rough. I eventually want to move to working doubles and then singles again. The plan is for the big gains to come again in the last half of the year.
 
Warmup
Jump Rope + Heavy Bag: 5-10 minutes
Power Cleans: 135 lbs x 3, 165 lbs x 2, 185 lbs x 1

Deadlifts
225 lbs x 5 (DOH warmup)
315 lbs x 3 (DOH warmup)
365 lbs x 1 (DOH warmup)
435 lbs x 1
510 lbs x 1 (+5 lbs PR)

 
Nice job on the Deadlift! I pulled 405 this week, still have a long way to go to catch you...
 
Thanks guys. Hoping to squeeze out one more PR before the end of the year. After that, no PR's for a while.
 
Warmup
Jump Rope + Heavy Bag: 5-10 minutes
Overhead Squats: 95 lbs x 5

Front Squats
135 lbs x 5 (warmup)
185 lbs x 5
225 lbs x 3
275 lbs x 2
315 lbs x 1
355 lbs x 1 (+5 lbs PR)



Last entry for the year. It's been a great year. In the beginning of the year, I had my best conditioning gains ever. I was probably in the best shape of my life. Strength gains were as follows:
Squat: 365 lbs to 435 lbs (+70 lbs)
Bench Press: 255 lbs to 277.5 lbs (+22.5 lbs)
Deadlift: 475 lbs to 510 lbs (+35 lbs)
Push Press: 242.5 lbs to 275 lbs (+32.5 lbs)
Front Squat: 300 lbs to 355 lbs (+55 lbs)
SOHP: 187.5 lbs to 210 lbs (+22.5 lbs)
Overhead Squat: 205 lbs to 225 lbs (+20 lbs)
Power Cleans: 235 lbs to 250 lbs (+15 lbs)

Goals for Next Year:
Squat: 475 lbs
Bench Press: 300 lbs
Deadlift: 555 lbs
Split Jerk or Push Press: 300 lbs
Front Squat: 385 lbs
Overhead Squat: 250 lbs
Power Cleans: 275 lbs
Weighted Chins: +100 lbs
 
Nice front squat! Nice lifting, Big O! Thanks for sharing the year-end summary.

Are you starting a new program in January? Making any changes for the new year?

Also, I know you set a ton of PR's here at the end of the year, do you have a timeframe when you plan on testing some PR's again? Or just going to play it by ear?
 
Oblivian said:
Last entry for the year. It's been a great year. In the beginning of the year, I had my best conditioning gains ever. I was probably in the best shape of my life. Strength gains were as follows:
Squat: 365 lbs to 435 lbs (+70 lbs)
Bench Press: 255 lbs to 277.5 lbs (+22.5 lbs)
Deadlift: 475 lbs to 510 lbs (+35 lbs)
Push Press: 242.5 lbs to 275 lbs (+32.5 lbs)
Front Squat: 300 lbs to 355 lbs (+55 lbs)
SOHP: 187.5 lbs to 210 lbs (+22.5 lbs)
Overhead Squat: 205 lbs to 225 lbs (+20 lbs)
Power Cleans: 235 lbs to 250 lbs (+15 lbs)
Click to expand...

This is impressive. I especially like your long-term, consistent focus. Good shit dude and happy new year.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,281,612
Messages
58,379,524
Members
176,017
Latest member
KTFOPerformance

Share this page

Back
Top