• Xenforo Cloud is upgrading us to version 2.3.8 on Monday February 16th, 2026 at 12:00 AM PST. Expect a temporary downtime during this process. More info here

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!
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,282,134
Messages
58,418,863
Members
176,032
Latest member
clowning

Share this page

Back
Top