Oblivian's Adaptations

[ObsceneJester]

Congrats on the bench.. You beat me at everything else and now it looks like I have to go try another PR at bench now.. that is the only thing I had even with you.

Also about the tear in your pinky, have you ever tried to super glue it back? It has helped me a ton when I was going through KTA

 

[hymn]

Great work on the PRs. Can't wait to see what kind of weight you'll put up once you get started with the bulking!

 

[Oblivian]

Thanks guys. It's been a while since I put up a new 1RM. I can't wait to start bulking and going back to heavy lifting, low volume!

Obscene: I never tried that. I normally just deal with it or avoid it. Since grip work is more of a secondary thing for me, I didn't really care. I used to get holes/tears/rocks in my hand from skateboarding, but I typically just worked through it. I won't miss a Deadlift session for a little pain. I may try that next time though. Ironically, we had to pick up super glue last night for a picture frame.

 

[Barbarian]

Congrats on the PRs man!

 

[Oblivian]

Well I was going to lift today, but I started to warmup and wasn't feeling it. I'm really fried after the past 2 lifting days. Today will be a full day off and I'll be back at it tomorrow.

 

[modena1983]

Nice PRs. I like your log formatting too.

 

[Oblivian]

Nice PRs. I like your log formatting too.

Thanks. I am really over the top with some of my organization. It drives people crazy.

 

[Oblivian]

So I just printed off my last cycle of the 5/3/1. I have decided that I'm going to continue it for Bench Press until I fail. I think I may have 2-3 cycles left in Bench. I also decided to make an attempt on my new lifting schedule for when I start bulking. To explain the idea behind it, I'll only be focusing on 1 lift per day. Everything is designed around the big 3. Those are the only lifts I am looking for improvement on. With that said, I will be warming up with another lift, but I will never be pushing it max effort. I just can't see myself going 3-5 months without doing a single SOHP, BOR, etc. I am looking for some critiques! Here is the basic layout:

Tuesday
*warmup with BOR + Dynamic Row*
Deadlift - Heavy Singles (mutliple singles at 90% of 1RM or above. I used to do 8 singles at 90% and increase 5 lbs each week, but I'm going to let my body dictate what weight I use more. Some weeks I'll be pulling 95%, others will be sub 90% if I don't feel great.)

Wednesday
*warmup with SOHP/Push Press*
Bench Press - Volume (for now, I'll continue the 5/3/1 on this day. After that, I'll wing it.)

Thursday
*warmup with Box Squats and Front Squats*
Heavy Squats (working in the 3 or less range - winging it)

Friday
*warmup with Power Cleans*
Speed Deads from a deficit (normally off 1 plate, but I may add a larger deficit)

Saturday
*warmup with Overhead Squat*
Squats volume (5x5 linear progression. Starting at 225 lbs and focusing on form.)

Sunday
*warmup with Bench Press form work or close grip*
Bench Press - Heavy (working 3 reps or below - winging it)
*finisher of lockouts with weight above 1RM

I wanted to note that I may throw in pullups/chins, weighted pushups, and other random things throughout. As of right now, I'm doing conditioning/gpp about 5-6 days a week. That will end. I'll only be doing conditioning Saturday and Sunday. I want to continue to do ab work/grip work as well, but the days I do that will vary. I will always be stretching as well. This routine will drastically decrease work load, but I need to do that at some point. I'm going to be getting back into cooking during this time, and heavily into eating. I'm really gunning for some good gains (on both the iron and the scale)!

 

[TheAth-ah-lete]

Nice PRs dude, for some reason I forgot to be coming by your log. My bad foo'. Good training.

 

[Oblivian]

Nice PRs dude, for some reason I forgot to be coming by your log. My bad foo'. Good training.

Thanks man. I have so many logs that I try to get to, that I always end up leaving someone out as well. Between your log, Snitz's, and likkuid's, I have quite a bit of entertainment at work!

 

[TheAth-ah-lete]

Thanks man. I have so many logs that I try to get to, that I always end up leaving someone out as well. Between your log, Snitz's, and likkuid's, I have quite a bit of entertainment at work!

Our logs have ceases being about training and are just alternate pubs now.

 

[Corrosion]

Awesome PRs, but you already know that.

Great that you came back from a failed rep on the front squat.

 

[Oblivian]

Warmup
Jump Rope: 5 minutes
Power Cleans: 135 lbs x 3 x 3 sets

Deadlift (5/3/1 Cycle 4, DELOAD)
275 lbs x 5 (DOH)
295 lbs x 5 (DOH)
320 lbs x 5
*This was good grip work with the double overhands.

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

Overhead Squat
95 lbs x 5 (warmup)
135 lbs x 5
155 lbs x 3
175 lbs x 1
195 lbs x fail
*too wore out for the 195 lbs.

Bas Rutten CD
Five 3 min rounds boxing
Five 3 min rounds thai boxing

Core Work
Weighted Situps: 20 lbs x 20 x 2 sets
Reverse Crunches: 25 x 2 sets

Static Stretch
20 minutes

 

[ObsceneJester]

So I just printed off my last cycle of the 5/3/1. I have decided that I'm going to continue it for Bench Press until I fail. I think I may have 2-3 cycles left in Bench. I also decided to make an attempt on my new lifting schedule for when I start bulking. To explain the idea behind it, I'll only be focusing on 1 lift per day. Everything is designed around the big 3. Those are the only lifts I am looking for improvement on. With that said, I will be warming up with another lift, but I will never be pushing it max effort. I just can't see myself going 3-5 months without doing a single SOHP, BOR, etc. I am looking for some critiques! Here is the basic layout:

Tuesday
*warmup with BOR + Dynamic Row*
Deadlift - Heavy Singles (mutliple singles at 90% of 1RM or above. I used to do 8 singles at 90% and increase 5 lbs each week, but I'm going to let my body dictate what weight I use more. Some weeks I'll be pulling 95%, others will be sub 90% if I don't feel great.)

Wednesday
*warmup with SOHP/Push Press*
Bench Press - Volume (for now, I'll continue the 5/3/1 on this day. After that, I'll wing it.)

Thursday
*warmup with Box Squats and Front Squats*
Heavy Squats (working in the 3 or less range - winging it)

Friday
*warmup with Power Cleans*
Speed Deads from a deficit (normally off 1 plate, but I may add a larger deficit)

Saturday
*warmup with Overhead Squat*
Squats volume (5x5 linear progression. Starting at 225 lbs and focusing on form.)

Sunday
*warmup with Bench Press form work or close grip*
Bench Press - Heavy (working 3 reps or below - winging it)
*finisher of lockouts with weight above 1RM

I wanted to note that I may throw in pullups/chins, weighted pushups, and other random things throughout. As of right now, I'm doing conditioning/gpp about 5-6 days a week. That will end. I'll only be doing conditioning Saturday and Sunday. I want to continue to do ab work/grip work as well, but the days I do that will vary. I will always be stretching as well. This routine will drastically decrease work load, but I need to do that at some point. I'm going to be getting back into cooking during this time, and heavily into eating. I'm really gunning for some good gains (on both the iron and the scale)!

Good luck. That is a lot of volume and days to be doing. 6 days if I'm correct.

Seems like it's going to be hard to stay injury free, so good luck and make some PRs

 

[Oblivian]

Warmup
Jump Rope: 5 minutes
Bench specific stretches: Bridges, cobras, etc.

Bench Press (5/3/1 Cycle 5, Wave 1)
135 lbs x 5 (warmup)
155 lbs x 5
180 lbs x 5
205 lbs x 9

Bent Over Row (Strict - see notes)
135 lbs x 8
205 lbs x 5
255 lbs x 1 x 10 sets
*Some reps were nice and strict, but some were borderline strict/dynamic. Last week I was able to pull off 245 lbs x 1 x 10 sets strict, so I'm going to drop to 250 lbs.

 

[Snitz]

Thanks man. I have so many logs that I try to get to, that I always end up leaving someone out as well. Between your log, Snitz's, and likkuid's, I have quite a bit of entertainment at work!

Our logs have ceased being about training and are just alternate pubs now.

More or less, yes. I don't even train anymore, I just write random workouts in my log to fool you all.

Oblivian - Damn fine benching.

 

[modena1983]

You are a machine!

 

[Oblivian]

Warmup - Leg Kicks on Heavy Bag
About 15 minutes of work on this spread throughout the lifting/grip work. It kept me warm in the cold shed/garage.

Weighted Pushups
+75 lbs x 10 (pause at bottom, explode up)

Bench Press Lockouts/Board Press
Safety Bar at #7: 275 lbs x 3
Safety Bar at #6: 265 lbs x fail, 245 lbs x 3
*NOTE: Safety bars at 12.5 is at full lockout and safety bars at 4.5 hits the chest.

Pinch Grip
Three 10's x 5 (each hands)
Four 10's x negatives (each hand)
Two 35's x 5 (both hands)
Two 45's x 5 (both hands)

Wrist Roller
75 lbs x 1 x 3 sets (forward only)

Grippers
Trainer: 10 reps w/ very long hold on 10th
CoC #1: 20 reps
CoC #1.5: 10 reps

Hex Dumbbell Claw Hold
10-20 second hold x 3 sets (each hand)

Heavy Bag (Power) + Jump Rope Rounds
Eight 3 min rounds alternating between jump rope and heavy bag each round.
*Tiring. The heavy bag rounds focus on power + intensity. I also threw kicks. I was surprised how well I did at jumping rope for 3 minutes straight for multiple rounds.

Static Stretch
20 minutes

 

[Freeman102010]

Congrats on the long awaited Bench PR! When does bulking season begin?

 

[Oblivian]

Congrats on the long awaited Bench PR! When does bulking season begin?

In about 4 or 5 weeks. It depends on when I go for new 1RM's. I want to hit 170 lbs before I bulk as well. I hit 172.2 lbs one day, but I've been stuck back at 174.0 for a while now. I'm wanting to squat 335-340 lbs at 170 lbs, bench 250 lbs at 170 lbs, and hopefully deadlift 485 lbs at 170 lbs.