Oblivian's Adaptations

[Oblivian]

^Nice squats! I think that beats my best 20 repper.

Thanks. I was going to try to get to 315 lbs, but I think the form breakdown and time needed for recovery makes the risk higher than the reward for me. I'm going to shoot for 300 lbs though.

 

[Oblivian]

Warmup
Jump Rope + Heavy Bag: 10 minutes

Bench Press
135 lbs x 5
185 lbs x 5
215 lbs x 3
250 lbs x 2

Front Squats
135 lbs x 5
195 lbs x 5
250 lbs x 5 x 5 sets

Speed Deads
225 lbs x 5
315 lbs x 3
385 lbs x 2
455 lbs x 1
*Last day to call these speed deads. Speed is starting to slow on top set.

Static Stretch
15 minutes

 

[XTrainer]

Thanks. I was going to try to get to 315 lbs, but I think the form breakdown and time needed for recovery makes the risk higher than the reward for me. I'm going to shoot for 300 lbs though.

Good luck, that would be sweet.

 

[Oblivian]

Warmup
Jump Rope + Heavy Bag: 10 minutes

Push Press
95 lbs x 5
135 lbs x 5
185 lbs x 3
215 lbs x 3
255 lbs x 2

Back Squats
185 lbs x 5
245 lbs x 5
305 lbs x 5 x 5 sets

 

[Oblivian]

Warmup
Jump Rope + Heavy Bag: 10 minutes

Front Squats
135 lbs x 5
185 lbs x 5
225 lbs x 3
275 lbs x 2
320 lbs x 2

Bench Press
135 lbs x 5
175 lbs x 5
210 lbs x 5 x 5 sets

Thickbar Chins
+25 lbs x 6

 

[WitchCraft]

Sick push press!

 

[Oblivian]

Sick push press!

Thanks. Hoping for a PR soon.

Warmup
Jump Rope + Heavy bag: 10 minutes

Squats
185 lbs x 5
225 lbs x 5
275 lbs x 3
315 lbs x 3
385 lbs x 3

Push Press
95 lbs x 8
135 lbs x 8
195 lbs x 8 x 3 sets

 

[zemanjaski]

Those are some heavy squats sir.

 

[Oblivian]

Thanks. I'm pretty sure it's a rep PR. Even when I was squatting around my current 1RM, I rarely did reps at 385 lbs or above. I'm hoping my ability to do reps now translates well to a new 1RM.

 

[Oblivian]

Warmup
Jump Rope + Heavy Bag: 10 minutes

Bench Press
135 lbs x 8
175 lbs x 8
210 lbs x 10

Front Squats
135 lbs x 5
185 lbs x 5
225 lbs x 3
295 lbs x 2 x 5 sets

Bent Over Rows
135 lbs x 5
175 lbs x 5
215 lbs x 5 x 3 sets

Static Stretch
20 minutes

 

[Oblivian]

Warmup
Jump Rope + Heavy Bag: 10 minutes

Push Press
95 lbs x 8
135 lbs x 8
175 lbs x 8
210 lbs x 9
*Definitely not my best top set. Rhythm was off and I was losing tightness bringing the bar down.

Squats
185 lbs x 5
225 lbs x 5
295 lbs x 3
365 lbs x 2 x 5 sets
*One set was beltless since I forgot to put it on. Surprisingly, the set didn't feel much different.

 

[Oblivian]

Warmup
Jump Rope + Heavy Bag: 10 minutes

Front Squats
135 lbs x 5
185 lbs x 5
230 lbs x 15

Bench Press
135 lbs x 5
205 lbs x 3
242.5 lbs x 2 x 3 sets
242.5 lbs x 1 x 4 sets
*Original plan was 5 sets of 2, but 2nd reps were ugly.

 

[Oblivian]

Warmup
Jump Rope + Heavy Bag: 10 minutes

Squats
135 lbs x 5
185 lbs x 5
225 lbs x 5
285 lbs x 20 (+10 lbs PR)

Push Press
95 lbs x 5
135 lbs x 5
195 lbs x 3
250 lbs x 1 x 8 sets
*The later singles were actually faster than the first few. I think it probably correlated with the recovery from the 20 rep squats.

Static Stretch
15 minutes

 

[zemanjaski]

Dude, well done. 20-rep squats, wow.

 

[XTrainer]

^Yes.

 

[toonie]

^+1. 20 reps are ballsy.

 

[Oblivian]

Thanks all.

Warmup
Jump Rope + Heavy Bag: 10 minutes

Bench Press
135 lbs x 5
185 lbs x 5
205 lbs x 3
225 lbs x 2
255 lbs x 1 x 2 sets

Front Squats
135 lbs x 5
195 lbs x 5
255 lbs x 5 x 5 sets

 

[scoopj]

Squats
285 lbs x 20 (+10 lbs PR)

Wow.

Push Press
250 lbs x 1 x 8 sets

Wow.

 

[Thebestbaldwin]

First off, I love your log and you have an insane push press.

I am currently rebuilding my squat and dead after a long lay off, and learning the pushpress and frontsquat.

On my current plan, I am doing p.press, f. squat, and deads on the same day. I have started doing them in that order, but I feel really drained by the time I get to my deadlifts. I am wondering what you think the best order of lifts. Also any imput on rep ranges on the push press or front squat would be appreciated. I am currently working the push press in the 1-3 range and front squat in 3 range. I have noticed you definetly go far beyond that.

 

[Oblivian]

Wow.

Wow.

Thanks. Hoping for shit to get real soon.

First off, I love your log and you have an insane push press.

I am currently rebuilding my squat and dead after a long lay off, and learning the pushpress and frontsquat.

On my current plan, I am doing p.press, f. squat, and deads on the same day. I have started doing them in that order, but I feel really drained by the time I get to my deadlifts. I am wondering what you think the best order of lifts. Also any imput on rep ranges on the push press or front squat would be appreciated. I am currently working the push press in the 1-3 range and front squat in 3 range. I have noticed you definetly go far beyond that.

I prefer to alternate days with push press and front squats. I don't like them on the same day, but if I am going to do them on the same day, I'd do front squats first. The reason is mainly mental. Since most people will do a lot more on front squats than push press, the weight will feel light unracked on push press after front squatting so much more. Also, I'd like to give my legs a bit of a break before deads.

My basic routine now is alternating intensity/top set days with volume days. On top of that, I alternate each of those with lighter weight/high rep and higher weight/low rep. For me, I benefit from both high rep and low rep.

This post sums up my routine. It works for me, but basically you just need to figure out what works for you. http://www.sherdog.net/forums/57467435-post2411.html