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Oblivian's Adaptations

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

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

Dumbbell Rows
60 lbs x 8
80 lbs x 5 x 3 sets
60 lbs x 8

Overhead Squats
95 lbs x 5 (warmup)
135 lbs x 3
160 lbs x 2
190 lbs x 1
*No knee sleeves + beltless on all sets

Front Squats
205 lbs x 5
225 lbs x 3
250 lbs x 2
280 lbs x 1
*No knee sleeves.

*Another gut check workout. It has to be over 100 degrees in the garage without A/C. I couldn't stand the thought of putting on knee sleeves in this heat, so I lifted without them.
 
*Another gut check workout. It has to be over 100 degrees in the garage without A/C. I couldn't stand the thought of putting on knee sleeves in this heat, so I lifted without them.
Click to expand...

Nice work on getting in a full workout in heat like that.
 
Warmup
Jump Rope: 5 minutes
Some Dynamic Stretching

Push Press
95 lbs x 5 (warmup)
135 lbs x 5
185 lbs x 3
205 lbs x 2
232.5 lbs x 1 x 3 sets
205 lbs x 2
185 lbs x 3
*Singles are now at a little above 95% of 1RM. The weight is still going up strong. I hope to continue going with 3 singles up to 100% of 1RM.

Squats
135 lbs x 5 (warmup)
185 lbs x 5 (warmup)
225 lbs x 5
265 lbs x 5 x 5 sets
*Weight is heavy enough now to require full rest periods.

Thickbar Chins
BW x 15

Ab Wheel Rollouts
3 sets of 10 (first 5 reps standing, next 5 from knees)

Barbell Curls
95 lbs x 5 x 3 sets
 
awesome curls

and that other stuff didn't suck either
 
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
345 lbs x 1 x 2 sets
295 lbs x 2
275 lbs x 3
*Singles went up solid.

Bench Press
135 lbs x 5 (warmup)
202.5 lbs x 5 x 5 sets
*Volume is getting tough.

Hang Clean Challenge
http://www.sherdog.net/forums/f13/j...nge-max-1-2-bw-hang-cleans-3-minutes-1223071/

53 reps in 3 minutes. BW is 180 lbs and weight used was 90 lbs.
 
Warmup
Jump Rope: 10 minutes
Power Cleans: 135 lbs x 3, 165 lbs x 2, 185 lbs x 1

Deadlifts
225 lbs x 5 (DOH Warmup)
295 lbs x 3 (DOH Warmup)
345 lbs x 1 (DOH Warmup)
455 lbs x 1 x 2 sets

Push Press
95 lbs x 5 (warmup)
135 lbs x 5
155 lbs x 5
195 lbs x 10 (*matches PR)

Bench Press Lockouts/Board Press (Pins set halfway between chest + lockout)
225 lbs x 5 (warmup)
275 lbs x 5
295 lbs x 3
315 lbs x fail

Weighted Pushups
+100 lbs x 6 x 3 sets

Wrist Levering
Olympic Sleeve + 5 lbs x 5 x 3 sets

*Next week calls for a break from Deadlifts. I'm also at the stage of matching a PR on Push Press, so I think I'm going to do Power Clean to Push Press for a little break. The following week I'll continue the Deadlift program and do 200 lbs x 8 for my top set of Push Press. Hopefully the following week I can get 200 lbs x 9 on Push Press, then 200 lbs x 10 the week after for a PR.
 
Your push press is crazy good. Or mine is just crazy bad. On a good day, fresh, I could hope to get 190x5. 190x4 is probably more realistic.

What's your strict press?
 
XTrainer said:
Your push press is crazy good. Or mine is just crazy bad. On a good day, fresh, I could hope to get 190x5. 190x4 is probably more realistic.

What's your strict press?
Click to expand...

Thanks. My strict press has been stagnant for a while at 187.5 lbs. I haven't really been focusing on it, as it's more frustrating to me than Push Press. I'm hoping I could get between 190-195 now, but that would be wishful thinking.
 
That puts your strict press at only 2.5-5lbs more than mine. So why is my push press so lame? I may have to send you a video for form tips. I don't think I've ever posted a video of a heavy push press.
 
I just seem to be efficient with high rep sets. My 1RM isn't near my calculated 1RM when I look at a rep calculator.

I would definitely be glad to help. I notice you do a lot of volume on Push Press. I'm not really a fan of volume on Push Press. Right now I do a top set on my volume day of 10 reps, and on my heavy day I do 3 singles + a couple of non max-effort sets. It's definitely a lift that you have to bring a lot of intensity/explosiveness into.
 
Warmup
Jump Rope: 5 minutes
Explosive/Plyo Pushups: BW x 10 x 2 sets

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

Bent Over Row
135 lbs x 5 (warmup)
205 lbs x 5 x 5 sets
*Form was strict throughout almost all reps. On a couple reps I used more leg drive than I'd have liked.

Squats
135 lbs x 5 (warmup)
185 lbs x 5 (warmup)
215 lbs x 20
*These aren't too bad. I'm doing 5 reps, breather, 5 reps, breather, 3 reps, breather, 3 reps, breather, 2 reps, breather, 2 reps, breather. 225 lbs doesn't seem like it should be a problem at all. I'm interested to see where I can go with these, but I think doing them last will hold me back.

Pinch Grip
Two 25's x 1
Four 10's x 1
Two 35's x fail + negative
*Not even close on the two 35's.
 
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
235 lbs x 1 x 3 sets
205 lbs x 2
185 lbs x 3
*Singles are getting tougher, but still not a major struggle.

Squats
135 lbs x 5 (warmup)
185 lbs x 5 (warmup)
225 lbs x 5
270 lbs x 5 x 5 sets

Thickbar Chins/Pullups
BW x 12 x 4 sets (first 2 sets pullups, last 2 sets chins)

Weighted Situps
+30 lbs x 12 x 3 sets
 
Nice squatting, it's slowly returning to pre-cut levels. Do you keep the weight in front of your head or behind it on those weighted situps?
 
Corrosion said:
Nice squatting, it's slowly returning to pre-cut levels. Do you keep the weight in front of your head or behind it on those weighted situps?
Click to expand...

Behind. A year or two ago, I used to keep it in front. When I switched to behind the head, I was humbled.
 
Oblivian said:
Behind. A year or two ago, I used to keep it in front. When I switched to behind the head, I was humbled.
Click to expand...

Same here. Sometimes they make my lower back stiff/sore the next morning, you ever experience this?
 
I don't feel too bad today. I really don't do them much anymore. I've cut out A LOT of core work, grip work, stretching, conditioning, etc. I've really kept things simple since the weight drop. I think this is the only time I've done weighted situps in the last few months.
 
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
350 lbs x 1 x 2 sets
295 lbs x 2
275 lbs x 3

Bench Press
135 lbs x 5 (warmup)
205 lbs x 5 x 5 sets
*Pretty sure this is a set/rep PR. If not, it definitely ties it.

SOHP
95 lbs x 5 (warmup)
135 lbs x 5
145 lbs x 5
155 lbs x 5

Wrist Roller
75 lbs x backward
75 lbs x forward
*The rope snapped on my next set. With the way I have to rig up my wrist roller on the rack, I knew the rope was bound to snap eventually from friction.
 
Warmup
Jump Rope: 5-10 minutes

Power Clean to Push Press
135 lbs x 3 (warmup)
165 lbs x 2
185 lbs x 1 x 3 sets
205 lbs x 1 x 2 sets
230 lbs x 1 (+5 lbs PR)
235 lbs x 1 (+10 lbs PR)



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

Tricep Kickbacks
20 lbs x 15 x 2 sets
 
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