Oblivian's Adaptations

First day back since vacation and a bad bout of food poisoning. I lost 6 lbs from it, so I'm currently at 184 lbs. Had to go pretty light. I plan to start my actual routine in a week.

Warmup
Jump Rope + Heavy Bag: 10 minutes

SOHP
95 lbs x 5
135 lbs x 5
157.5 lbs x 3
185 lbs x 1

Push Press
185 lbs x 3
205 lbs x 2
235 lbs x 1

Front Squats
135 lbs x 5
185 lbs x 5
225 lbs x 3
275 lbs x 2
300 lbs x 1

Back Squats
275 lbs x 3
315 lbs x 2
365 lbs x 1

Bench Press
135 lbs x 5
185 lbs x 5
205 lbs x 3
225 lbs x 2

Thickbar Pullups
BW x 8
+15 lbs x 5
+25 lbs x 3
 
welcome back into the fray! good to see you on the comeback trail.

cheers!
 
Glad to hear you've recovered enough to get back at it. Sounds like you had it pretty bad.
 
Thanks. It's good to be back.

Bas Rutten Cds
Boxing: Five 2 min rounds

Heavy Bag
Five 2 min rounds

CoC Right Hand
CoC #1 x 10
CoC #1.5 x 5 x 2 sets
CoC #2 x 1 x 2 sets

CoC Left Hand
CoC #1 x 8
CoC #1.5 x 3 x 4 sets

Static Stretch
20 minutes
 
Both my brother and I started golfing this summer and we are noticing that our rear shoulder (my left his right, I am lefty) are getting very sore. Are you noticing that too?
 
ASUThermo said:
Both my brother and I started golfing this summer and we are noticing that our rear shoulder (my left his right, I am lefty) are getting very sore. Are you noticing that too?
Click to expand...

Nope, can't say I have. The only thing that I've noticed is an aching hand from divoting too much on hard ground. My front hand (left) will ache quite a bit afterwards. I normally golf on the weekend, so I've already lifted and such. I always just attribute soreness to my training.
 
Well I played yesterday and lifted after, and now it is my other shoulder. I can't win here.
 
ASUThermo said:
Well I played yesterday and lifted after, and now it is my other shoulder. I can't win here.
Click to expand...

Maybe you are just getting old like me. I lifted Saturday after a layoff and I can barely walk today (Tuesday). My recovery is pathetic nowadays.
 
I just wrote up my new routine. I'm going to be focusing 100% on strength up through the new year. I'll probably end up bulking up a bit. Bodyweight is still around 185 lbs right now after the food poisoning. I expect to end up somewhere in the 195-200 lbs range.

The first couple weeks will be fairly light, but I'll be progressing at a higher amount initially. Hoping to start hitting new 1RMs around November.

Week 1​

Saturday
Squats - Volume (High Rep/Lower Weight - example: 5x5, 3 sets of 8, etc.)
Push Press - Top Set (Low Rep/High Weight - example: 1-3 reps)
Assistance

Sunday
Front Squats - Volume (Low Rep/High Weight - example: 5 sets of 2 or 3, singles)
Bench Press - Top Set (High Rep/Low Weight - example: 6-12 reps)
Assistance

Tuesday
Squats - Top Set (Low Rep/High Weight - example: 1-5 reps)
Push Press - Volume (High Rep/Low Weight - example: 5x5, 3 sets of 8, etc.)
Assistance

Thursday
Front Squats - Top Set (High Rep/Low Weight - example:6-12 reps)
Bench Press - Volume (Low Rep/High Weight - example 5 sets of 2 or 3, singles)
Assistance

Week 2​

Saturday
Squats - Volume (Low Rep/High Weight - example: 5 sets of 2 or 3, singles)
Push Press - Top Set (High Rep/Low Weight - example: 6-12 reps)
Assistance

Sunday
Front Squats - Volume (High Rep/Low Weight - example: 5x5, 3 sets of 8, etc.)
Bench Press - Top Set (High Rep/Low Weight - example: 6-12 reps)
Assistance

Tuesday
Squats - Top Set (High Rep/Low Weight - example:6-12 reps)
Push Press - Volume (Low Rep/High Weight - example 5 sets of 2 or 3, singles)
Assistance

Thursday
Front Squats - Top Set (Low Rep/High Weight - example: 1-5 reps)
Bench Press - Volume (High Rep/Low Weight - example: 5x5, 3 sets of 8, etc.)
Assistance
 
First day of routine. I'm probably going to switch order up from the original plan and do my top set lift as the first lift and the volume lift as second.

Warmup
Jump Rope + Heavy Bag: 10 minutes

Squats
135 lbs x 5
185 lbs x 5
225 lbs x 5
255 lbs x 5 x 5 sets
*Started light to get used to volume and to get in a rhythm. The reps were all fast, but my forearms actually felt wore out and had a major pump after the 3rd set. The pump feeling never went away and affected my Push Press big time.

Push Press
135 lbs x 5
185 lbs x 3
225 lbs x 2
*As noted above, forearms felt really wore out already. I definitely wanted 3 reps here, so I'll do the same weight next time.

Thickbar Chins
BW x 12
BW x 10
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Front Squats
135 lbs x 5
185 lbs x 5
225 lbs x 3
255 lbs x 3
295 lbs x 2
*Kept a rep in the tank on the top set.

Bench Press
135 lbs x 5
185 lbs x 6 x 5 sets
*Pretty light, but I still plan on only increasing 5 lbs each time. I'm going to use my volume day to really drill form and work on staying tight.

Bent Over Rows
135 lbs x 5
185 lbs x 5 x 3 sets
*Again, pretty light. I haven't done BOR's for a while and I'm using a new wide stance with a wide grip.
 
Thanks. Today was a wakeup call to how much strength I lost from the food poisoning and time off.

Warmup
Jump Rope + Heavy Bag: 10 minutes

Squats
135 lbs x 5
185 lbs x 5
225 lbs x 5
285 lbs x 3
345 lbs x 2
*Plan was to do 3 smooth and easy reps with 345 lbs for a starting weight on this routine, but instead I got 2 awkward reps before racking the weight. I probably had a third in me, but the first 2 felt so uncomfortable that I just stopped. I'll revisit this weight next time. I definitely have to get back in the groove on squats.

Push Press
95 lbs x 5
135 lbs x 5
165 lbs x 8 x 3 sets
*Pretty light. I had no idea where to start as I've never done a set/rep scheme like this. I'll jump up 10 lbs next time.

Thickbar Pullups
+25 lbs x 5

CoC Grippers
CoC #1 x 10
CoC #1.5 x 5
CoC #2 x 2 (Right hand)
CoC #2 x 1 (Left hand)
CoC #1.5 x 5
CoC #1 x 10

Static Stretch
20 minutes
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Bench Press
135 lbs x 5
165 lbs x 5
185 lbs x 12
*Left reps in the tank on the top set. Probably was good for 2-3 more.

Front Squats
135 lbs x 5
185 lbs x 5
225 lbs x 5
275 lbs x 2 x 2 sets
275 lbs x 1 x 3 sets
*Abandoned going for 5 sets of 2. The second set felt sloppy, so I decided it was best to stay conservative and go with fast, solid singles. I'll do the same weight next time.

Ab Wheel (From Knees)
3 sets of 12

Static Stretch
20 minutes
 
I had one that weights could be put in later
Had it three months
It didn't break in use, I suspect a guest yanled on it while it was behind something breaking the rope from the handle then put it back
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Push Press
95 lbs x 10
135 lbs x 8
165 lbs x 5
185 lbs x 12

Squat
135 lbs x 5
185 lbs x 5
225 lbs x 5
275 lbs x 3
315 lbs x 2 x 5 sets
*Easy. Form is still feeling a little off though. Will jump 10 lbs next time.

Thickbar Chins
BW x 10
+10 lbs x 8
+20 lbs x 6

CoC Grippers
CoC #1 x 10
CoC #2 x 1 x 5 sets (Right Hand - held each single)
CoC #1.5 x 1 x 5 sets (Left Hand - long holds on each single)

Static Stretch
20 minutes
 
Warmup
Jump Rope + Heavy Bag: 5-10 minutes

Front Squats
135 lbs x 5
185 lbs x 5
205 lbs x 15
*High rep front squats are definitely much harder than back squats. You can't really take a break holding the weight as it's still taxing.

Bench Press
135 lbs x 5
185 lbs x 5
215 lbs x 2 x 5 sets
*Pretty easy - form felt solid too.

Speed Deadlifts
225 lbs x 5 (DOH)
295 lbs x 5
345 lbs x 5
405 lbs x 1
*Everything flew up quick. I haven't done deads for a while since the pulled back that I had. I will probably just keep doing speed deads through 2011 and then get back to actually deadlifting after that.
 
Oblivian said:
Warmup
Jump Rope + Heavy Bag: 5-10 minutes

Front Squats
135 lbs x 5
185 lbs x 5
205 lbs x 15
*High rep front squats are definitely much harder than back squats. You can't really take a break holding the weight as it's still taxing.

Bench Press
135 lbs x 5
185 lbs x 5
215 lbs x 2 x 5 sets
*Pretty easy - form felt solid too.

Speed Deadlifts
225 lbs x 5 (DOH)
295 lbs x 5
345 lbs x 5
405 lbs x 1
*Everything flew up quick. I haven't done deads for a while since the pulled back that I had. I will probably just keep doing speed deads through 2011 and then get back to actually deadlifting after that.
Click to expand...

I hear that. After getting 16 or 17 reps at 205 last time, I bumped my finisher up to 210 today...felt like death after 14 reps.
 
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