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Oblivian's Adaptations

Warmup
Jump Rope + Heavy Bag: 10 minutes
Overhead Squats: 95 lbs x 5

Front Squats
135 lbs x 5
185 lbs x 5
225 lbs x 3
275 lbs x 2
315 lbs x 1
340 lbs x 1 (+5 lbs PR)



Overhead Squat
135 lbs x 3
165 lbs x 2
195 lbs x 1
220 lbs x 1 (+5 lbs PR - Sketchy as hell - I don't even know if the lift would be considered legit)

 
Sore from yesterday. Winged it today.

Warmup
Jump Rope + Heavy Bag: 5-10 minutes

Bench Press
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1
235 lbs x 1
245 lbs x 1
255 lbs x 1
265 lbs x 1
260 lbs x 1
225 lbs x 5
190 lbs x 10
*Wanted to see where my form starts to break down on singles. 265 lbs was it, but then 260 was pretty rough to. 265 lbs would be 95% of my 1RM. I also worked a bit with a wider grip, but I'm not sure if I like it.

Bent Over Row (strict)
135 lbs x 5
185 lbs x 5 x 2 sets
205 lbs x 5 x 2 sets
*Haven't done these forever. Again, messed around with wide grip.
 
Thanks X.

Almost skipped lifting today. Ate way too much at dinner.

Warmup
Jump Rope + Heavy Bag: 10 minutes
Front Squats: 135 lbs x 5

Squats
135 lbs x 5 (warmup)
185 lbs x 5
225 lbs x 5
275 lbs x 3
315 lbs x 2
365 lbs x 1
430 lbs x 1 (+5 lbs PR)
*Depth? Pretty sure I get to at least parallel. It looks about the same as my 410 lbs video, and everyone said that was good. Definitely a shade higher than my 415, 420, and 425 videos.



*Was going to go for a 275 lbs Push Press, but I ended up puking a bit in my mouth on my warmup with 205 lbs. I did a quick rep, brought it back down to rack position around my throat, and just started getting a sudden urge to cough. As I said, I ate WAY too much at dinner and the coughing turned to puking in my mouth. Not fun. Quit there.
 
You are the next Kendrick Farris with the narrow grip overhead squat. I practically need to get to the end of the bars for OHS, and I'm a midget. Keep up the good work.

The squat looked deep enough.

Rest is key, I attribute any of my gains over the past few months to making sure to get to bed at a decent time almost every week night. It has been tough to break away from MW2 but...
 
Warmup
Jump Rope + Heavy Bag: 5-10 minutes

Front Squats
135 lbs x 5 (warmup)
185 lbs x 5
225 lbs x 3
275 lbs x 2
315 lbs x 1
345 lbs x 1 (+5 lbs PR)



Push Press
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1
250 lbs x 1
275 lbs x fail x 2
*After reviewing the video, I should have had the first attempt. I just didn't stick my head through and commit. Elbows were past the perpendicular point, so I didn't have far to go at all.
 
zhangmaster12 said:
Awesome front squat! What was the song in the video?
Click to expand...

The song in that video was Microwave Slave by Zodiac Killers. Sort of a weird, stripped down punk/garage band. Their songs used to be on youtube, but they've been removed. You can see some shitty bootleg live recordings from bar shows.
 
That front squat looked easy for you. Nice.

So oats are your secret weapon?
 
Honestly, it was just a combo of things. Patience in programming (didn't have PR's for first few months), cutting out conditioning work, eating more (lots of oats/carbs), resting more, easy work up until top sets, focusing more on back squats (I feel it helps every other lift), getting a real belt for the first time, etc.
 
My feet tend to push up on their toes throwing me off balance on push presses. Do I fight this or adjust to it?
 
Thebestbaldwin said:
My feet tend to push up on their toes throwing me off balance on push presses. Do I fight this or adjust to it?
Click to expand...

This happens to me on the high rep sets. The best thing that I can say is to push your head through while simultaneously transferring your weight to the heels. Going up on the toes only helps me for the initial push portion. When I clear my head, my weight should be back on my heels. I also lean back a shade. I see a lot of people complete a push press while being completely off balance at the top and they sort of run around. I could never do that. I just try to stay as tight as possible and stationary. It's hard to really tell what's going on without a video though.
 
Oblivian said:
This happens to me on the high rep sets. The best thing that I can say is to push your head through while simultaneously transferring your weight to the heels. Going up on the toes only helps me for the initial push portion. When I clear my head, my weight should be back on my heels. I also lean back a shade. I see a lot of people complete a push press while being completely off balance at the top and they sort of run around. I could never do that. I just try to stay as tight as possible and stationary. It's hard to really tell what's going on without a video though.
Click to expand...

If I get a chance, I will throw up a vid. I am fairly new to the push press and this seems to throw me off. After watching your last pr vid I noticed you got on your toes some times so I thought maybe I should not be fighting it so much.

I will toss up a vid if I get a chance. Thanks.

P.S. HOLY SHIT!

 
Shit, your front squat is catching up to my deadlift! Good work man.
 
Thanks. Front Squats have been going well.

Entries in the log will probably be really short and possibly full of fail until 2011 hits. I'm going to chase some numbers until year end. I may only do one lift a day as I'll be going for 1RM attempts each session.

Warmup
Jump Rope + Heavy Bag: 10 minutes
Power Cleans: 135 lbs x 3, 165 lbs x 2, 185 lbs x 1

Deadlifts
225 lbs x 5 (DOH warmup)
315 lbs x 3 (DOH warmup)
365 lbs x 1 (DOH warmup)
435 lbs x 1
510 lbs x fail
*Did not realize how close I was until I watched the video. This is my first time failing above the knees.

 
Nice almost deadlift. I have only once failed above the knees; it was after a PR going for a greedy PR. The bar just started shaking like a sheet in the wind.
 
Looks like you might have lost your air towards the top. I've had that happen a couple of times deadlifting and I usually have to drop the bar. Nice effort though.
 
Thanks. I'll be after it again.

Warmup
Jump Rope: 5-10 minutes
Front Squats: 135 lbs x 5

Squats
185 lbs x 5 (warmup)
225 lbs x 5
275 lbs x 3
315 lbs x 2
365 lbs x 1
435 lbs x fail (shitty walkout)
435 lbs x 1 (+5 lbs PR)

 
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