Oblivian's Adaptations

[XTrainer]

^Cool!

 

[hatchoo]

That looked too easy for you. Good job.

 

[Oblivian]

Thanks guys. From today:

Warmup
Jump Rope: 5-10 minutes
Plyo/Explosive Pushups: 2 sets of 10

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

Bent Over Row
60 lbs x 12 x 3 sets

Overhead Squats
95 lbs x 5 (warmup)
135 lbs x 3
165 lbs x 2
195 lbs x 1

Front Squats
205 lbs x 5
225 lbs x 3
255 lbs x 2
285 lbs x 1

 

[Oblivian]

Warmup
Jump Rope: 5-10 minutes

Push Press
135 lbs x 5 (warmup)
185 lbs x 3
205 lbs x 2
225 lbs x 1
237.5 lbs x 1 x 3 sets
225 lbs x 1

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

Thickbar Pullups
BW x 18

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

Barbell Curls
95 lbs x 5

*Assistance was cut short due to the temperature in the garage. Very hot today.

 

[Corrosion]

Nice and simple, good work. It was brutally hot today.

 

[Oblivian]

Thanks. It actually feels cool outside when I leave the garage. The garage traps the heat. I don't know which is worse out there- the extremes of summers or the extremes of winter.

 

[Corrosion]

There are definitely some mental advantages to training in that environment though...it makes you mentally stronger and more confident knowing you can "face the elements" so to speak.

Our wrestling gym in high school was always like a sauna and I just started doing jiu-jitsu now, which is the same way...so when I do have an actual match it'll feel like a walk in the park.

"Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time." -Rippetoe

 

[Oblivian]

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
315 lbs x 1
355 lbs x 1 x 2 sets
315 lbs x 1

Bench Press
135 lbs x 5 (warmup)
207.5 lbs x 5 x 5 sets (+2.5 lbs set/rep PR)

Dumbbell Front Raise
30 lbs x 10 x 2 sets

Dumbbell Side Raise
20 lbs x 10 x 2 sets

Pinch Grip
Four 10's x 1 x 2 sets
Two 25's x 1 x 2 sets

 

[Oblivian]

Warmup
Jump Rope: 10 minutes
Power Cleans: 135 lbs x 3, 165 lbs x 2, 185 lbs x 1

Deadlift
225 lbs x 5 (DOH Warmup)
295 lbs x 3 (DOH Warmup)
345 lbs x 1 (DOH Warmup)
425 lbs x 1 x 10 sets
*Volume was pretty tough on this. My back started having teh pump after about 7 sets.

Push Press
95 lbs x 5 (warmup)
135 lbs x 5
155 lbs x 5
200 lbs x 8

Bench Press Lockouts/Board Press (halfway between chest and lockout)
225 lbs x 5 (warmup)
275 lbs x 5
295 lbs x 3
315 lbs x 1 (PR)

Weighted Pushups (using dumbbells as handles)
+35 lbs x 25

 

[hymn]

Good lifting. As always. :icon_chee

Those squat singles are getting close to your previous 1rm, right? How are they feeling?

 

[Oblivian]

Thanks. Most of my lifts are at 95+% on singles day. I haven't really had any grinders or anything. Everything is going up fine and I feel like I'm getting stronger. Shit is about to get real pretty soon.

 

[hatchoo]

How much rest do you usually take between your heavy singles?

 

[XTrainer]

Nice lifting.

 

[Oblivian]

How much rest do you usually take between your heavy singles?

I never time it, but I'd say normally between 2-3 minutes for the first few singles. Towards the middle, it's probably around 3 minutes. At the end, somewhere between 3-4 minutes.

Nice lifting.

Thanks.

 

[Devil's_Advocate]

Nice lifting. Congrats on the PRs.

 

[Oblivian]

Nice lifting. Congrats on the PRs.

Thanks DS.

From today:

Warmup
Jump Rope: 5-10 minutes
Plyo Pushups: BW x 10 x 2 sets

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

Bent Over Row
135 lbs x 5 (warmup)
210 lbs x 5 x 5 sets

20 rep Squats
135 lbs x 5 (warmup)
185 lbs x 5 (warmup)
225 lbs x 20
*This is a gut check, but the weight never really feels heavy.

 

[Oblivian]

Warmup
Jump Rope: 5-10 minutes

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

Squats
135 lbs x 5 (warmup)
225 lbs x 5
280 lbs x 5 x 5 sets

Thickbar Chins
BW x 20

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

Barbell Curls
95 lbs x 5 x 3 sets

 

[Oblivian]

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
315 lbs x 1
360 lbs x 1 x 2 sets
315 lbs x 1

Bench Press
135 lbs x 5 (warmup)
210 lbs x 5 x 5 sets (+2.5 lbs set/rep PR)
*Last two sets were tough. I'm going to start doing 3 sets of 5 for a while. Hopefully I can do linear progression up to 225 lbs with 3x5.

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

Thickbar Pullups
BW x 15

 

[Oblivian]

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)
435 lbs x 1 x 8 sets

Push Press
95 lbs x 5 (warmup)
135 lbs x 5
155 lbs x 5
200 lbs x 9 (+1 rep PR)

*No time for assistance.

 

[XTrainer]

How are you liking that deadlift program? I'm now at +35lbs from when I started doing it earlier this year.