Oblivian's Adaptations

[XTrainer]

I am amazed by how fast you progress w/overhead lifts. I think for most people, including myself, overhead lifts are some of the hardest lifts as far as maintaining consistent progress.

 

[Deleted member 87037]

Nice lifting. Great PP progress.

 

[Oblivian]

Thanks guys. I definitely think some of it is about gaining strength, but another big part of it is learning how to incorporate leg drive well. My SOHP is still stagnant at 185 lbs, so some of it has to do with learning how to get the most weight up with the assistance of leg drive.

 

[Deleted member 87037]

With SOHP, I've found the biggest difference was made when I learned how to breathe properly (that is for reps).

 

[WhiteLightning**]

With SOHP, I've learned that I suck. Teach me how.

 

[Deleted member 87037]

Don't pause between reps. Hit your shoulders/clavicle area each rep and quickly inhale at that time. Quickly exhale at lock out...repeat. There's a breathing pattern...Rippetoe demonstrates it well in the SS DVD.

I think you already know about pushing your head through when the bar clears your head, and retracting your shoulder blades when locking out.

I'm hesitant to give advice that I've learned from the SS DVD, because I get people saying Rip is wrong on some things lol.

Also...from my experience, grip positioning has a lot to do with it. I favor a pretty narrow grip. My forearms go up vertical so I'm pushing through in a straight line...like this | | opposed to / \ or \ / If I go too wide I lose a lot of strength.

 

[Oblivian]

Don't pause between reps. Hit your shoulders/clavicle area each rep and quickly inhale at that time. Quickly exhale at lock out...repeat. There's a breathing pattern...Rippetoe demonstrates it well in the SS DVD.

I think you already know about pushing your head through when the bar clears your head, and retracting your shoulder blades when locking out.

I'm hesitant to give advice that I've learned from the SS DVD, because I get people saying Rip is wrong on some things lol.

Also...from my experience, grip positioning has a lot to do with it. I favor a pretty narrow grip. My forearms go up vertical so I'm pushing through in a straight line...like this | | opposed to / \ or \ / If I go too wide I lose a lot of strength.

I actually agree with all of that. I don't pause and I also use a narrow grip. I used to do them seated, which I recommend at least trying. I still do 1RM attempts seated, but I do reps standing. I have a hard time not using leg drive with heavy weights if I'm standing.

 

[ShadowNINku]

nice overhead work...the problem with breathing out on the top and then breathing back in and holding it in and then coming down is that you need to have this down packed in order to stay at the top shrugged position for just the right amount of time and no longer than is needed...
for work sets it sounds fine but with a push press with leg drive for the overhead press comp. you might not be able to hold this for 9 reps and you actually don't have to hold the top position.... also,the leg drive might make up for the loss of good stretch reflex you lose from not breathing at the top of the movement how Rip says

 

[Freeman102010]

When I got those CoC's, I brought them over to my parent's house one night for shits and giggles. My dad (age 63), closed the #1.5 a lot easier than I can. I don't think he's touched a weight or exercised in years. That blew my mind - a perfect example of "old man strength"!

*shoots self*

*edit - goes hunting for old wu-tang cassette for next OHP day. *

 

[hymn]

Wow. Great lifting Oblivian. You're smashing it up in the OHP competition.

Just saying, I bet you could jerk 200 x10 if you had your form down in that lift.

 

[Oblivian]

Heavy Bag
Five 5 min. rounds. First 3 rounds more on technique, last 2 rounds all out intensity.

Wow. Great lifting Oblivian. You're smashing it up in the OHP competition.

Just saying, I bet you could jerk 200 x10 if you had your form down in that lift.

Thanks. I still feel very awkward and off balance on Push Jerks. I'm still pretty confident I'll keep progressing on Push Press. Maybe by the end of the competition, I'll be used to Push Jerks and use those.

 

[Oblivian]

I just bought an Xbox 360 and the UFC game yesterday. I anticipate it interfering with my lifting. I should have stretched yesterday and done some grip work, but I was glued to the chair for hours.

 

[Oblivian]

Yesterday was a rest day. See above post.

I plan on getting back on track today (go for a Squat 1RM) and then starting 5/3/1 either Friday or Saturday. My hope is to start it on Saturday, but I may have some friends in town. My lifting schedule will be Saturday, Sunday, Tuesday, and Thursday. I have not read the entire manual yet, but I think my schedule will look something like this:

Saturday
(Hang Clean as warmup lift)
SOHP (5/3/1)
Front Squat
Bent Over Rows

Sunday
(Power Clean as warmup lift)
Deadlifts (5/3/1)
Push Press (10RM attempt)
Overhead Squats

Tuesday
(Overhead Squat as warmup lift)
Bench Press (5/3/1)
Pullups

Thursday
(Bench Press form work as warmup lift)
Squats (5/3/1)
Chins

 

[BJJ in Chicago]

i think this would be better. Once you get deep into the 531, you wont be able to follow what you had written out. let me know what you think.

Saturday
(DB OHP or shoulder/rotator cuff work for warmup)
SOHP (5/3/1)
Push Press (10RM attempt; will also serve as heavy assistance)
Pullups / Chins (match vertical press with vertical pull)

Sunday
(Power Clean as warmup lift)
Deadlifts (5/3/1)
SLDL / RDL (assistance)
Ab Work (rollouts, leg raises)


Tuesday
(Bench Press form work as warmup lift)
Bench Press (5/3/1)
Press Assistance (floor press, for example)
DB or BB Rows (match horizontal press with horizontal pull)

Thursday
(Overhead Squat as warmup lift)
Squats (5/3/1)
Front Squat (assistance)
Ab Work

 

[Deleted member 87037]

I just bought an Xbox 360 and the UFC game yesterday. I anticipate it interfering with my lifting. I should have stretched yesterday and done some grip work, but I was glued to the chair for hours.

I got it as well. Add me to live: Mr Machismo

 

[Oblivian]

I got it as well. Add me to live: Mr Machismo

Let me get back to you on that. You'll laugh, but I haven't even set up the Xbox Live part or plugged into my modem yet. I took the Xbox right out of the box and started playing the game. I'll probably get it hooked up this weekend for Xbox Live. Hopefully I can figure it out. I never play video games with the exception of the old Pride game on PS2 and now I'll be obsessed with this game.

i think this would be better. Once you get deep into the 531, you wont be able to follow what you had written out. let me know what you think.

I've always had a hard time with doing the same movements in the same day (ex. Squats and Front Squats). It looks like this would be an issue mainly on Saturday and Thursday. I don't think I'd do too well in the competition if I did the Push Presses after SOHP. I know that doing them after Deadlift seems like it would be just as bad, but it doesn't feel like that for me.

I am definitely going to do the Bench Press form work/warmup on Tuesday and the Overhead Squats as light warmup on Thursday. I don't know why I had those switched. I also think I'll definitely do BOR on Tuesday and Pullups on Saturday.

Do you think Saturday and Sunday has too much? To me, it seemed like Tuesday and Thursday were pretty light. I'm definitely open to changing what I have, but I don't think SOHP + Push Press on the same day along with Squat + Front Squat on the same day will work for me. What in particular seems like it would be too much to follow? I know I have a habit of trying to do too much at once.

 

[BJJ in Chicago]

if you're doing the 5/3/1 i'd assume you are doing the required assistance work as well. once you read the manual and see what it entails, you won't think that there isn't enough volume in it.

 

[Oblivian]

if you're doing the 5/3/1 i'd assume you are doing the required assistance work as well. once you read the manual and see what it entails, you won't think that there isn't enough volume in it.

I didn't realize there is required assistance. I'm not very far in the manual yet. I've been trying to read it at work, but we've been pretty busy. I'll probably end up changing the entire routine if there is required assistance.

 

[Oblivian]

Warmup
Jump Rope: 5 minutes
Overhead Squat: 95 lbs x 3 x 3 sets

Squat (Going for 1RM)
135 lbs x 8 (warmup)
205 lbs x 5 (warmup)
225 lbs x 3 (warmup)
275 lbs x 1 (heavy warmup)
325 lbs x 1 (+10 lbs PR)


Push Press (Going for 1RM)
135 lbs x 5 (SOHP warmup)
155 lbs x 5 (warmup)
185 lbs x 3 (warmup)
205 lbs x 1 (heavy warmup)
235 lbs x fail x 2 sets
*I'm 99% sure I can do this weight. The first attempt I had it. When I watched the video, I was even past the sticking point. I didn't stick my head through so I lost it. The second attempt I was just burnt out. I figured I'd try this +5 lbs PR attempt because I know I won't be doing heavy Push Presses for a while.

Thickbar Pullups (Max rep attempt)
17 (+1 PR)
*Last PR of 16 was on a regular bar, so I'm pretty excited about this.

Conditioning Challenge (Later in Evening)
http://www.sherdog.net/forums/f14/june-challenge-push-pull-squat-cardio-986928/
8 minutes 42 seconds

Pinch Grip
Three 10's x 5 (each hand)
Two 25's x 5 (both hands)
Three 10's + One 5 x 2 (each hand)
Two 35's x 3 (both hands)
Four 10's x fail on each hand
Two 45's x 1 (both hands)

Grippers
Trainer/Cheap Gripper: 10 reps with hold on 10th (30 sec)
CoC #1: 8 reps on each hand (+3 PR)
CoC #1.5: 3 reps on each hand (+1 PR)

Hex Dumbbell Claw Hold
3 sets of 10-20 second hold on each hand

Static Stretch
20 minutes

 

[Corrosion]

Great PR.

You've been on a roll lately, keep up the good work!