Oblivian's Adaptations

joshetc said:
365 for two singles is good..is that your real max or just your filmed max?
Click to expand...

It's my actual max. My program that I ran for my heavy squat day was as follows:

Week A:
Work up to 2 singles with current 1RM

Week B:
If successful in Week A, go for a new +10 lbs 1RM

Week C:
Work up to 2 singles with new 1RM from Week B

Week D:
If successful with Week C, go for +10 lbs 1RM.

and so on. I had not failed until yesterday on the 2 singles. I was basically setting a +10 lbs 1RM every 2 weeks with the exception of the month I was without a legit olympic bar. I run the heavy squat day in conjunction with a 5x5 linear progression.
 
Oblivian said:
It's my actual max. My program that I ran for my heavy squat day was as follows:

Week A:
Work up to 2 singles with current 1RM

Week B:
If successful in Week A, go for a new +10 lbs 1RM

Week C:
Work up to 2 singles with new 1RM from Week B

Week D:
If successful with Week C, go for +10 lbs 1RM.

and so on. I had not failed until yesterday on the 2 singles. I was basically setting a +10 lbs 1RM every 2 weeks with the exception of the month I was without a legit olympic bar. I run the heavy squat day in conjunction with a 5x5 linear progression.
Click to expand...

wow I usually follow your log but I guess I didn't notice the pattern. pretty interesting strategy
 
joshetc said:
wow I usually follow your log but I guess I didn't notice the pattern. pretty interesting strategy
Click to expand...

It's only effective for a lift that I've neglected or one that I had a form revelation on. I've followed a similar strategy before on Push Press and Front Squat. It's only a short-term program. I'll be off of it in a couple weeks. I'm reaching the point of failure. The last two weeks of a program like that look awful. Lots of missed reps.
 
I might have to steal your squat strats. Good stuff goin on here. You're gonna be at a 500 deadlift soon :eek:
 
Corrosion said:
So on that plan, if you fail, you just attempt again the next week?
Click to expand...

I've only failed the 1RM attempt once after getting the 2 singles. That was on Bench, and then I had the bar issue shortly after. I'd probably repeat the successful 2 singles with my 1RM if that happened. If I fail one of the 2 singles, I go for it again the following week. I may only try a +5 lbs 1RM the next week depending on how the singles go.

With that said, once you start failing, the program is almost towards the end. It's definitely a short term thing for a lift that you've neglected or that you've recently acquired proper form on. I used it when my Push Press increased greatly and it's worked really well for Squats. I think I ran it on Front Squats for a bit as well. It worked good for Bench too. I've never run it without being in conjunction with a volume day or a 5/3/1 day. Therefore, you use it on a lift that you are doing twice a week.
 
One last thing on the "program". For me, the biggest advantage is confidence and getting comfortable with heavy singles. I was never comfortable on squats when I unracked heavy weight. This got me used to heavy weight on my back and feeling comfortable with it there. I used to unrack the weight I was going to try a 1RM with and it felt like there was no way in hell I could do that weight. I don't feel like that at all anymore.
 
Oblivian said:
As for the new bar, the knurling is awesome. I deadlifted today, and although I didn't hit the PR I wanted, I only went for it because I loved the way the bar felt. My grip feels A LOT better than with cheap ass bars.
Click to expand...

Great man. I'm glad you like it. Was it worth the wait? Recommend it now? You get any free shit or did you tear his ass up?
 
ObsceneJester said:
Great man. I'm glad you like it. Was it worth the wait? Recommend it now? You get any free shit or did you tear his ass up?
Click to expand...

No, I became a softy. Hocky (now Cratos) was telling me that he was having a hard time getting ahold of Capps Welding. That's exactly what the guy from Lifestyle Sports was claiming. I got over it. The main thing is that he was good at communicating. He answered emails promptly and even called my phone. I still think he should keep some in stock, but that's just me. His price can't be beat. The wait was worth the $50-$100 extra I would have paid elsewhere.
 
Oblivian,

I somehow missed your bigass squat PR, but congratulations on that!

Since you've been running a one-lift-a-day program for a while now, could you have a look at this?

m. - Overhead squat
t. - Back squat
w.
t. - Clean
f. - Jerk
s. - Front squat
s.

I was thinking of doing this for a while, adding a set a week for a few weeks in the main lifts before each weight increase. Light snatches as a warmup each day to get some frequent technical practise in that lift, and presses, rows or oly pulls as occasional assistance.

Does this look sensible?
 
hymn said:
Oblivian,

I somehow missed your bigass squat PR, but congratulations on that!

Since you've been running a one-lift-a-day program for a while now, could you have a look at this?

m. - Overhead squat
t. - Back squat
w.
t. - Clean
f. - Jerk
s. - Front squat
s.

I was thinking of doing this for a while, adding a set a week for a few weeks in the main lifts before each weight increase. Light snatches as a warmup each day to get some frequent technical practise in that lift, and presses, rows or oly pulls as occasional assistance.

Does this look sensible?
Click to expand...

Well it depends on your goals really. Whenever I design a program, I always try to make sure I have a balance of push, pull, and squats. The program you are doing seems pretty heavily focused on squat movements, which isn't necessarily a bad thing if that's what you are going for. It's very light on pulling and pressing. I know your pulling, such as bent over row, doesn't need any work. What about pressing? Suppose your answer is that you do want to work on pressing too. If that is the case, I'd substitute bench for OHS day. You can do OHS as a warmup on back squat and front squat days. Even when warming up with OHS, you can work up to a heavy single; so it's not like you are totally neglecting that lift. OHS were never very taxing on me, especially if you don't do a lot of volume on them. Something like 95 lbs x 5, 135 lbs x 3, 155 lbs x 2, 175 lbs x 1. You can then do snatches for warmup on your clean day and your jerk day. Rows would be a good warmup on bench day (i.e horizontal pulling before horizontal pushing).

Just some ideas. What rep scheme do you plan on working? If I were to make a suggestion, I'd either have front squat at a volume day and back squat as a heavy/low volume day, or vice versa. Another option is doing front squat as volume in week 1 and then heavy/low volume week 2. If you go with that option, you'd be doing the opposite on back squat (ex. heavy/low volume on week 1 and then volume on week 2).
 
So I've had 2 days off in a row. Monday was a scheduled day off, and my wife got off work late yesterday. We talked eachother into taking the day off and watching 2 episodes of The Wire. We are on Season 4 now. Anyhow, I'll be doubling up today by doing both Power Cleans and Bench. I'll also do lockouts/board presses and grip work. Tomorrow is 5x5 on Squats with 305 lbs - that should be brutal as hell.
 
Snitz said:
Are you going to take some time between PC's and bench, or in the same workout?
Click to expand...

Same workout. Power Cleans are pretty light for me and a focus on form work. The heaviest single I'll go to is 205 lbs. My PR is 235 lbs, but it was shit form. 205 lbs doesn't feel that heavy, but my form starts slipping at that weight.
 
Oblivian said:
. The program you are doing seems pretty heavily focused on squat movements, which isn't necessarily a bad thing if that's what you are going for. It's very light on pulling and pressing. I know your pulling, such as bent over row, doesn't need any work. What about pressing?
Click to expand...

Yeah. I need to press more. It's just that the shoulder doesn't take well to pressing more than once a week yet, especially in the bench, and jerks have seemed to be the most RC-friendly overhead variation so far.

Just some ideas. What rep scheme do you plan on working? If I were to make a suggestion, I'd either have front squat at a volume day and back squat as a heavy/low volume day, or vice versa. Another option is doing front squat as volume in week 1 and then heavy/low volume week 2. If you go with that option, you'd be doing the opposite on back squat (ex. heavy/low volume on week 1 and then volume on week 2).
Click to expand...

I planned on doing doubles in both movements at first, then work up to triples or more sets with the same weight. When I would get those, I'd add weight and go back to the original doubles rep scheme. You're probably right in that it would be better to alternate between heavy and light days.

Well, I'll put this on the backburner for a while. Thanks for the help!
 
Well the wife has been getting off work late and I've been pretty busy myself. I've also got season 4 of The Wire - that's always bad news. Anyways, I've been having trouble getting motivated to lift after I get done making dinner, cleaning the house, etc. I think part of the reason has to do with that I'm getting burnt out on the bulking and strength only routine. I also feel that I've sort of maxed myself out on it. Because of this, I'm going to start my new routine tomorrow. Hopefully it will kick my ass in gear.

Here is what the lifting will look like:

Tuesday
Push Press - 5/3/1
Bench Press (paused) - work up to a heavy triple, heavy double, and heavy single

Thursday
Front Squat - 5/3/1
Back Squat - work up to a heavy triple, heavy double, and heavy single

Saturday
Bent Over Row - 5/3/1
Deadlift - work up to 2 moderate singles and then one heavy single

Sunday
Complex - power clean to sohp to overhead squat (work from light to heavy)
Any other assistance

I'll be doing cardio or gpp 6 days a week as well. My log will look like it did before. Each lifting day will also have either bag work, gpp work, running, burpees, etc. I'm getting motivated just typing this. I was burnt from the old program, and I'm ready for something new. I'm at 190 now, and I plan to do this until I get down to 155 to win my bet.
 
I would scrap all of that and start on this really good program called p90x. Not sure if you have heard of it.
 
Zerocrew1984 said:
I would scrap all of that and start on this really good program called p90x. Not sure if you have heard of it.
Click to expand...

In all seriousness, I'll probably be doing the P90x plyos quite a bit. I'll make sure to take a video of me making the X sign with my arms too.
 
Sounds like you have had a very succesful bulking phase good stuff. Interested to see how your next phase goes.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,282,693
Messages
58,454,554
Members
176,041
Latest member
jaybuff

Share this page

Back
Top