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Oblivian's Adaptations

Another full day off. I mowed the lawn and then the rain came. The weather has been awful here lately. I was planning to run, but the rain was probably a blessing in disguise. I have 3 lifting days in a row capping it off with the Back Squat Challenge on Sunday. Saturday is a deload so it shouldn't be too rough lifting 3 days in a row.
 
Deltron 3030 said:
Nice to see the weights arent feeling heavy on you as you go back up.
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The new and improved Oblivian is working on patience, proper rest, and proper programming. I'm going to be running this strength phase through next winter, so I better have good gains. I've never really focused on strength with little conditioning for longer than a couple months. I'm hoping to end up with something like a 1450 Big 4 total. We'll see how it goes. The extra days off aren't driving me crazy yet, and getting the new UFC game will help a bunch.
 
Warmup
Jump Rope: 10 minutes
Overhead Squats: 95 lbs x 5; 135 lbs x 3
Box Squats: 185 lbs x 5

Squats
225 lbs x 5
275 lbs x 3
295 lbs x 2
320 lbs x 1 x 2 sets
295 lbs x 2
275 lbs x 3
*Squats are starting to feel good again.

Bench Press
135 lbs x 5 (warmup)
185 lbs x 5 x 5 sets
*Pretty solid. I'm going to continue with 5 lbs increments for now.

Thickbar Chins/Pullups
BW x 12 x 2 sets (One set pullups, one set chins)
BW x 10 x 2 sets (One set pullups, one set chins)
 
I felt like absolute shit today in the gym. I only got 4-5 hours of sleep and I couldn't seem to fall asleep for a nap. It was humid as hell and I felt like I was going to puke a couple times.

Warmup
Jump Rope: 10 minutes
Power Cleans: 135 lbs x 3, 155 lbs x 2, 175 lbs x 1

Deadlift Deload: Speed Deads from Plate Deficit with DOH Grip
225 lbs x 5
295 lbs x 3
345 lbs x 1 x 3 sets

Push Press
95 lbs x 5 (warmup)
135 lbs x 5
145 lbs x 5
175 lbs x 10

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

DB Tricep Kickbacks
20 lbs x 15 x 2 sets
 
Oblivian said:
I felt like absolute shit today in the gym.
Click to expand...

Well this makes sense now. I just went to the store, panicked to get out of there, loaded my groceries as fast as possible, then proceeded to drive out back to puke. Luckily I live about 5 minutes from the store, because I then ran into the bathroom with explosive diarrhea while puking at the same time in the bathtub.

Needless to say, I think I have the flu.
 
XTrainer said:
So no 5 minute squats? :(
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I ended up napping from about 11 AM - 4 PM. I'm big into playing tricks on my wife, so I was went upstairs like I was getting ready to go lift. I was really getting ready to take the dogs out, but I grabbed my knee sleeves and the video camera. I told my wife I was getting the 5 min. Squats in. I thought she was going to have a heart attack. It provided the comic relief for the day.

Ironically, I feel great today. The stomach issues subsided by around 11. I felt extremely exhausted, but slept all of that off. By night time, I even had my appetite back. It must have been some sort of 24 hour bug that I was able to get out of me.
 
Recovered from the flu fairly quickly.

Warmup
Jump Rope: 5 minutes
Explosive/Plyo Pushups: 3 sets of 10

Bench Press
135 lbs x 5 (warmup)
185 lbs x 3
205 lbs x 2
230 lbs x 1 x 3 sets
205 lbs x 2
185 lbs x 3
*Smooth

Dumbbell Rows
45 lbs x 10
65 lbs x 8 x 2 sets
75 lbs x 6 x 2 sets

Front Squats
135 lbs x 5 (warmup)
185 lbs x 5
205 lbs x 5
225 lbs x 3
245 lbs x 2
265 lbs x 1
*Went fairly light on this. I have Squats for 5x5 today.
 
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
222.5 lbs x 1 x 3 sets
205 lbs x 2
185 lbs x 3
*Felt strong on all of the singles.

Squats
135 lbs x 5 (Box Squat warmup)
185 lbs x 5 (Box Squat warmup)
250 lbs x 5 x 5 sets
*Reps were easy, but something felt off on form. I think the bar may have been moving on my back because I was drenched in sweat.

Deadlift Lockouts (Mixed grip, pins at knees)
405 lbs x 5 (quick reps)
475 lbs x 3
*Stopped here. This lift is more trouble than it's worth for me with my bruising hands issue. I started to think about how my hands bruise, but then I also thought about how I've never failed a lockout if I get the bar above knees or needed to hitch. Until that becomes an issue, I'm excluding this lift.

Random Assistance
Thickbar Pullup: BW x 15
Thickbar Chins: BW x 15
Dumbbell Curls: 30 lbs x 12

*I'm having a tough time adjusting to the heat in the garage. It went from pleasant to unbearably hot and humid. The above lifting session only took about an hour and 15 minutes or so, but I was completely drenched in sweat.
 
Nice push pressing

I can't believe you're still having that bruised hand issue, that's been going on for a while now.
 
Thanks guys. The hand also gets aggravated twirling the joystick on the new UFC video game. Lol.

Warmup
Jump Rope: 5-10 minutes
Overhead Squat: 95 lbs x 5, 135 lbs x 3

Squat
185 lbs x 5 (warmup)
225 lbs x 5
275 lbs x 3
295 lbs x 2
325 lbs x 1 x 2 sets
295 lbs x 2
275 lbs x 3
*First single flew up really strong. The next was solid, but not near as strong as the first.

Bench Press
135 lbs x 5 (warmup)
190 lbs x 5 x 5 sets
*Smoother than I thought it'd go. I don't think I'll have any issue with 195 lbs, and maybe be able to blow right through 200 and 205.

SOHP (Assistance for Push Press)
95 lbs x 5 (warmup)
135 lbs x 8 x 2 sets
135 lbs x 6
*I was burnt out by the last set.

Assistance/Isolation Shit
DB Front Raises: 30 lbs x 12
DB Side Raises: 20 lbs x 12
 
Oblivian said:
Thanks guys. The hand also gets aggravated twirling the joystick on the new UFC video game. Lol.
Click to expand...
Bruising from that UFC game is common! My friend and I both had bruises in the midddle of our palms from playing.
 
Warmup
Jump Rope: 10 minutes
Power Cleans: 135 lbs x 3, 155 lbs x 2, 175 lbs x 1

Deadlifts
225 lbs x 5 (DOH Warmup)
295 lbs x 3 (DOH Warmup)
345 lbs x 1 (DOH Warmup)
415 lbs x 1 x 10 sets
*Alternated grip quite a bit. The only issue was the bruising on my right hand and some discomfort from it. Other than that, the weight went up well.

Push Press
95 lbs x 5 (warmup)
135 lbs x 5
145 lbs x 5
180 lbs x 10
*Felt solid. I think 185 lbs is the breakdown weight where it starts to get difficult.

Bench Press Lockouts/Board Press (Halfway between full lockout and chest)
245 lbs x 5
275 lbs x 3
285 lbs x 3
*Major improvement from last time.

Weighted Pushups
70 lbs x 10 x 2 sets
35 lbs x 20
*Not max effort. I have quite a bit of lifting to do in the next few days.
 
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