Oblivian's Adaptations

[Oblivian]

hi,
wasn

 

[Oblivian]

Light Run
3.5 miles

 

[DrBdan]

That's a lot of deadlifting, no wonder your back is sore. Are you doing the deadlift program where you only do singles every, increasing the % of your max while decreasing the number of reps each week?

EDIT: I guess not, from looking at that program the first week is supposed to be 65% x 15 singles which would mean your max is over 600, which it isn't (yet).

 

[Oblivian]

That's a lot of deadlifting, no wonder your back is sore. Are you doing the deadlift program where you only do singles every, increasing the % of your max while decreasing the number of reps each week?

EDIT: I guess not, from looking at that program the first week is supposed to be 65% x 15 singles which would mean your max is over 600, which it isn't (yet).

I rarely run a set program. Prior to this I did 475 for 3 singles, and they felt like shit. I wanted to work with lighter weight for a little while and get some volume in. My idea is to do 405 lbs x 1 x 15 sets, followed next week by 410 lbs x 1 x 14 sets, followed by 415 lbs x 1 x 13 sets, etc. I don't know if I'll be able to handle the volume for consecutive weeks though. I definitely felt like I dialed in on some form issues though.

 

[ASUThermo]

I rarely run a set program. Prior to this I did 475 for 3 singles, and they felt like shit. I wanted to work with lighter weight for a little while and get some volume in. My idea is to do 405 lbs x 1 x 15 sets, followed next week by 410 lbs x 1 x 14 sets, followed by 415 lbs x 1 x 13 sets, etc. I don't know if I'll be able to handle the volume for consecutive weeks though. I definitely felt like I dialed in on some form issues though.

That sounds like a good idea.

 

[DrBdan]

That's a similar idea to the program I was thinking of:

Train The Deadlift

Week 1 65% x 15 sets x 1 rep
Week 2 70% x 12 sets x 1 rep
Week 3 75% x 10 sets x 1 rep
Week 4 80% x 8 sets x 1 rep
Week 5 85% x 6 sets x 1 rep
Week 6 MAX

You take 60 seconds rest between reps, increasing it a bit on the later weeks if needed. I don't think it has a name but likkuid and squatsquatsquat have done it and I think made good progress. I'm probably going to give it a try now but I think I'll add in another week doing 90% x 4 sets x 1 rep.

 

[Oblivian]

That's a similar idea to the program I was thinking of:

Train The Deadlift



You take 60 seconds rest between reps, increasing it a bit on the later weeks if needed. I don't think it has a name but likkuid and squatsquatsquat have done it and I think made good progress. I'm probably going to give it a try now but I think I'll add in another week doing 90% x 4 sets x 1 rep.

Interesting. Most of the "programs" I run aren't set programs, but they are very similar to others out there. They are always hard to explain to people though. For example, if I run this all the way down to where I'm just doing a single, I'll probably revisit what I was doing for 8 singles and less and just increase the weight by 5-10 lbs. So if I was doing 445 lbs x 1 x 8 sets, I'll do 450 or 455 lbs x 1 for 8 singles.

 

[XTrainer]

For me, I'd be skeptical of that program, DrBdan. I can't imagine jumping up to 535 (my 1RM) after not pulling anything heavier than 455 (85% 1RM) for 6 weeks.

 

[Oblivian]

For me, I'd be skeptical of that program, DrBdan. I can't imagine jumping up to 535 (my 1RM) after not pulling anything heavier than 455 (85% 1RM) for 6 weeks.

Good point. Add me to that list.

 

[DrBdan]

Yeah I thought that was odd so that's why I'm thinking of adding a week at 90%, maybe even one week at 95%. Here's what I found from likkuid's log:

I didn't follow it exactly, though...I started with a 500 starting max (my goal) when my actual max was 460. Instead of re-calculating the percentages every week, I just added 10lbs. Also, I only did the first week (65%) the first cycle, and not the rest. I always skipped week 6 (MAX) and I'd often do 1-2 more reps than prescribed. Today I was supposed to do 8--and I thought I did, but I accidentally did 7 instead. I adjusted it like this because it was feeling way too easy. I'm going to keep repeating this program until I stop making gains--when the weight starts to feel very challenging, I'll cut out my modifications and do it verbatim.

 

[Tosa]

That's a similar idea to the program I was thinking of:

Train The Deadlift

For me, I'd be skeptical of that program, DrBdan. I can't imagine jumping up to 535 (my 1RM) after not pulling anything heavier than 455 (85% 1RM) for 6 weeks.

Isn't that the program Likkuid uses (or has used)? Maybe I'm remembering things wrong, but I think it worked well for him.

 

[DrBdan]

You are correct Tosa. The quote from my last post is from likkuid's log.

 

[Tosa]

You are correct Tosa. The quote from my last post is from likkuid's log.

I should have read more carefully.

 

[Oblivian]

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

Bench Press
135 lbs x 5
185 lbs x 5
205 lbs x 3
225 lbs x 2 x 8 sets
*Short rest periods. Messed with a wider grip. Felt good.

Squats
185 lbs x 5
225 lbs x 5
275 lbs x 3
325 lbs x 2
385 lbs x 1 x 3 sets
*Never felt right or in the groove. I've had a layoff from squats, so I'll probably decrease back to 380 lbs on the next heavy day.

Thickbar Chins
+50 lbs x 1 x 5 sets
*Held at top on each single.

 

[scoopj]

Looking forward to seeing how you do on the conditioning challenge. You still plan to give it a go?

 

[Oblivian]

Looking forward to seeing how you do on the conditioning challenge. You still plan to give it a go?

I was actually planning on it today. I could see myself doing fairly well since I've been doing chins lately. What always kills me in conditioning challenges is upper body muscle endurance, but I think I'll be ok with just the chins and burpees.

 

[TeddyRoosevelt]

Warmup
Jump Rope + Heavy Bag: 10 minutes
Bent Over Rows: 135 lbs x 5, 185 lbs x 5

Deadlifts
225 lbs x 5 (DOH warmup)
315 lbs x 3 (DOH warmup)
365 lbs x 1 (DOH warmup)
405 lbs x 1 x 15 sets
*Tougher than expected. First 5 singles beltless, next 5 in my old thin belt, last 5 in my normal belt. Very short rest periods at the beginning that progressively got longer. Alternated over/under hands for the first 9 sets. Tore my left hand up a little bit.

Push Press
95 lbs x 5 (warmup)
135 lbs x 5
185 lbs x 3
205 lbs x 2
230 lbs x 1 x 8 sets

I can't handle that kinda volume on my DL's. Either I am a pulling pussy, or you have exceptionally large balls.

What % is that of your current max?

 

[Oblivian]

I can't handle that kinda volume on my DL's. Either I am a pulling pussy, or you have exceptionally large balls.

What % is that of your current max?

This is the first time I've done more than 10 singles. It was pretty tough. 405 lbs is about 80% of my current 1RM.

 

[Oblivian]

Bas Rutten Cds (Warmup)
Boxing: Two 2 min rounds
Thai Boxing: Two 2 min rounds

April 2011 Conditioning Challenge
http://www.sherdog.net/forums/f13/april-2011-conditioning-challenge-1615891/

10 sets + 5 chins + 10 BW squats

*I didn't look at my stopwatch until I finished 7 sets at around 10:30. Right after that, I started to get a cramp and my arms were cashing out on me. Not so bad for neglecting conditioning for a while. I'm going to give it one more go and shoot for 12 total sets. The last 5 minutes was a lot of wasted time.

 

[scoopj]

Nice going on the challenge.