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Oblivian's Adaptations

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

I like it. I started at 405 lbs, so I have a ways to go. At the end of this cycle, I'll be on 465 lbs for 2 singles. So the next one will have me doing 475 lbs for 2 singles, which ties my old 1RM. I'll go for 485 lbs after that. I really just hope to be at 500 lbs by December. My DL seems to be progressing the worst out of all of my lifts. My goals are to be at a 500 lbs DL, 405 lbs Squat, 275 lbs Bench, and hopefully close to a 275 lbs Overhead.
 
Warmup
Jump Rope: 5-10 minutes
Explosive/Plyo Pushups: 2 sets of 10

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

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

Overhead Squat
95 lbs x 5 (warmup)
135 lbs x 3
165 lbs x 2
200 lbs x 1

Front Squat
205 lbs x 5
225 lbs x 3
260 lbs x 2
290 lbs x 1
 
I decided to take a vacation day from work and go for some PR's.

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
250 lbs x 1 (+7.5 lbs PR)



Squat
185 lbs x 5 (warmup)
225 lbs x 5
275 lbs x 3
295 lbs x 2
315 lbs x 1
375 lbs x 1 (+10 lbs PR - easy)
385 lbs x 1 (+20 lbs PR)



Bench Press
135 lbs x 5 (warmup)
185 lbs x 3
205 lbs x 2
225 lbs x 1
260 lbs x 1 (+5 lbs PR)



Floor to Overhead
135 lbs x 3 (warmup)
155 lbs x 2 (warmup)
185 lbs x 1
225 lbs x 1
240 lbs x 1 (+5 lbs PR)

 
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
365 lbs x 1 x 3 sets

Bench Press
135 lbs x 5 (warmup)
185 lbs x 5
205 lbs x 5
212.5 lbs x 5 x 3 sets

SOHP
95 lbs x 5 (warmup)
135 lbs x 5
160 lbs x 3
185 lbs x 1
*185 lbs flew up. I'm pretty sure that I should be good for a PR on the next PR day.

Thickbar Pullups
BW x 16
 
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)
445 lbs x 1 x 4 sets
*Not a good deadlift day. I was supposed to get 6 sets. The first 2 sets were bad form where I got on my toes and basically straight leg deadlifted the weight. The next 2 sets were slow and tough. After the 4 sets, my back was sore and I called it quits. Deadlift voodoo.

Push Press
95 lbs x 5 (warmup)
135 lbs x 5
165 lbs x 5
200 lbs x 10 (+5 lbs PR)



Close Grip Bench
135 lbs x 5 (warmup)
185 lbs x 3
210 lbs x 3 x 3 sets
 
That is sick, all of it! Congrats on the well deserved PRs.
 
Your push press is ridiculous! I've probably said that 100x in here, but I suppose it's because I'm jealous :D
 
Good to know that somebody else here owns the same crappy belt that i have :D it serves its purpose so i can't complain.

Congrats on the PRs. For some reason they look easy on your vids. I'm sure you have more in you. Good job.
 
XTrainer said:
Your push press is ridiculous! I've probably said that 100x in here, but I suppose it's because I'm jealous :D
Click to expand...

Thanks X. It's definitely my best lift.

hatchoo said:
Good to know that somebody else here owns the same crappy belt that i have :D it serves its purpose so i can't complain.

Congrats on the PRs. For some reason they look easy on your vids. I'm sure you have more in you. Good job.
Click to expand...

Thanks. There's nothing like a $20 belt! I've never used a good one, so ignorance is bliss I guess. I was going to buy an Inzer recently, but I just blew over $500 on UFC tickets/hotel.
 
Very short training session today. My lower back is ridiculously sore and wore out, so BORs and 20 rep squats were out of the question.

Warmup
Jump Rope: 5-10 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
225 lbs x 1
252.5 lbs x 1 x 3 sets
225 lbs x 1

Pinch Grip
Four 10's x 1 x 2 sets
Two 25's x 1 x 2 sets
 
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
225 lbs x 1
242.5 lbs x 1 x 3 sets
225 lbs x 1

Squats
185 lbs x 5 (warmup)
225 lbs x 5
285 lbs x 5 x 5 sets

Thickbar Chins
BW x 18

Dumbbell Curls
30 lbs x 12

Ab Wheel Rollouts
3 sets of 10 (first 5 reps from standing, next 5 from knees)
 
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
370 lbs x 1 x 3 sets
315 lbs x 1

Bench Press
135 lbs x 5 (warmup)
185 lbs x 5
205 lbs x 5
215 lbs x 5 x 3 sets

Thickbar Pullups
BW x 12
+25 lbs x 5
+30 lbs x 3
BW x 12
*I'm going to keep assistance either light or low volume since programming is getting tough on the 4 main lifts.
 
Woke up sore as shit and tired, even though I got 8-9 hours of sleep. I debated on not lifting at all, but I dragged myself out to the gym. I should have stayed in bed.

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
*Cut it short here. The two singles weren't bad, but I just had no motivation to get the other two I was scheduled to do. Honestly, there is a good possibility I would have failed.

*I've come to the realization that my current programming needs tweaked a little bit. It has worked very well for me so far, but soreness and overtraining are becoming a factor. I'm operating at close to 100% while still putting in lots of volume. I still want to keep the intensity and some of the volume, but I need to spread it out over two weeks instead of packing it into one. This is what I'm looking at doing now after I test some 1RM's on my vacation next week:

Tuesday (Week 1/Week 2)
Push Press - Work up to 3 heavy singles (Week 1)/Work up to one heavy single (Week 2)
Squat - Work up to a top set of 5(Week 1)/5x5 linear progression (Week 2)
DL Assistance (will vary)

Thursday (Week 1/Week 2)
Squat - Work up to one heavy single (Week 1)/Work up to 3 heavy singles (Week 2)
Bench Press - 3 sets of 5 linear progression or 5x5 (Week 1)/Top set of 5 (Week 2)
Push Press Assistance (will vary)

Saturday (Week 1/Week 2)
Deadlift - 5 heavy singles (Week 1)/One heavy single (Week 2)
Push Press - Work up to 10 rep Max (Week 1)/3 sets of 5 linear progression (Week 2)
Bench Assistance (will vary)

Sunday (Week 1/Week 2)
Bench Press - Work up to one heavy single (Week 1)/Work up to 3 heavy singles (Week 2)
Bent Over Row or Dumbbell Row (rep schemes will vary)
Squat Assistance - OHS + Front Squats (Rep schemes vary - Week 1)/20 rep squat (Week 2)
 
Warmup
Jump Rope: 5-10 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
225 lbs x 1
255 lbs x 1 x 3 sets
225 lbs x 1 (long pause)

Bent Over Rows
135 lbs x 5 (warmup)
185 lbs x 5 - strict
205 lbs x 5 - strict
215 lbs x 5 - some reps sloppy/dynamic

Squats
185 lbs x 5 (warmup)
235 lbs x 20 (+10 lbs PR - felt easy)

 
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
225 lbs x 1
245 lbs x 1 x 3 sets
225 lbs x 1

Squats (DELOAD)
185 lbs x 5 (warmup)
225 lbs x 5
275 lbs x 3
295 lbs x 2
315 lbs x 1

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

Levering
Olympic Sleeve + 5 lbs x 5 x 3 sets

*Pretty easy day. Testing a bunch of 1RM's again this week. Shit's about to get real.
 
squatsquatsquat said:
Man shit already got real when you hit all those PRs a couple weeks back. Awesome lifting! I'm excited to see you hit more 1RMs. That's sweet!
Click to expand...

Thanks man. I think I have it in me for another round of PR's, but then it will be a while before more attempts.
 
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
395 lbs x fail (*shitty descent where I lost tightness)
395 lbs x 1 (+10 lbs PR)



Bench Press
135 lbs x 5 (warmup)
185 lbs x 3
205 lbs x 2
225 lbs x 1
265 lbs x 1 (+5 lbs PR)
270 lbs x 1 (+10 lbs PR)



Strict Overhead Press
95 lbs x 5 (warmup)
135 lbs x 3
155 lbs x 2
175 lbs x 1
190 lbs x 1 (+2.5 lbs PR)
195 lbs x fail (*almost cleared head)

 
just dropping in to admire you.
Congrats on the new PR's!
 
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