Oblivian's Adaptations

Warmup
Jump Rope + Heavy Bag: 10 minutes

Push Press
95 lbs x 5
135 lbs x 5
175 lbs x 5
215 lbs x 2 x 5 sets
*Pretty light. Focused on speed.

Squats
135 lbs x 5
185 lbs x 5
225 lbs x 20
*First 20 rep set in a very long time. Light, but still grueling. Will jump 10 lbs next time.

Bent Over Rows
135 lbs x 5
190 lbs x 5 x 3 sets

CoC Grippers (Right Hand)
CoC #1 x 15
CoC #1.5 x 8
CoC #2 x 3

CoC Grippers (Left Hand)
CoC #1 x 12
CoC #1.5 x 5
CoC #2 x 1

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

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

Front Squats
135 lbs x 5
185 lbs x 5
225 lbs x 5 x 5 sets

Thickbar Pullups
BW x 12
BW x 10

*Everything went up easy today. This completed my first 2 weeks of the new routine. I think everything was a pretty good starting weight and that I'm building a good base for strength gains later in the year.
 
Forgot to record yesterday's workout, so this will be a double entry.

Yesterday:

Warmup
Jump Rope + Heavy Bag: 10 minutes

Push Press
95 lbs x 5
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 3

Squats
185 lbs x 5
225 lbs x 5
265 lbs x 5 x 5 sets
*Going up very easily.

Chinups
+35 lbs x 2 x 3 sets
*Reps left in tank.

CoC Grippers
CoC #1 x 10
CoC #1.5 lbs x 5 x 5 sets (Right Hand)
CoC #1.5 x 3 x 5 sets (Left Hand)

Static Stretch
20 minutes

Today:

Warmup
Jump Rope + Heavy Bag: 10 minutes

Front Squats
135 lbs x 5
185 lbs x 5
225 lbs x 3
265 lbs x 2
300 lbs x 2

Bench Press
135 lbs x 5
190 lbs x 5 x 5 sets
*Easy

Ab Wheel
From Knees x 12
From Standing/Semi-Standing x 5
From Knees x 12
 
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 3
*Definitely getting my strength back on these. I probably had 2-3 more reps on 345 lbs. It's amazing how much better the weight felt compared to 2 weeks ago.

Push Press
95 lbs x 8
135 lbs x 8
175 lbs x 8 x 3 sets
*Still pretty easy. I feel 185 lbs will be much tougher though.

Speed Deads
225 lbs x 5 (DOH)
295 lbs x 5
345 lbs x 5
415 lbs x 1

CoC Grippers
CoC #1 x 10
CoC #1.5 x 5
CoC #2 x 1
CoC #2.5 lbs x fail (right hand only)
*I'm crushing the #2 easily, but the #2 isn't really close.

Static Stretch
20 minutes
 
Oblivian said:
I'd give you one if I lived nearby. I've got 4. Lol.

Do you have many garage sales in your area? You can normally get one for around $25.
Click to expand...

wow, i should keep an eye out
i'm definitely starting to pine for a proper home gym
i'd love to not stand around waiting to use the cage/rack, bench, etc

and having a heavy bag would be sweet
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Bench Press
135 lbs x 8
155 lbs x 8
190 lbs x 12

Front Squats
135 lbs x 5
185 lbs x 5
225 lbs x 3
275 lbs x 2 x 5 sets
*It's amazing how much smoother these were than last time. I felt like I could have done triples straight through fairly easily.

Thickbar Pullups
+30 lbs x 2 x 3 sets
*Light, but a good start for doubles.
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Push Press
95 lbs x 10
135 lbs x 10
190 lbs x 12

Squats
185 lbs x 5
225 lbs x 5
275 lbs x 3
325 lbs x 2 x 5 sets
*Fast and easy
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Front Squats
135 lbs x 5
175 lbs x 5
210 lbs x 15

Bench Press
135 lbs x 5
185 lbs x 3
205 lbs x 2
230 lbs x 2 x 5 sets
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Squats
135 lbs x 5
185 lbs x 5
235 lbs x 20
*Weight was light, but had a couple ugly and lazy reps in there.

Push Press
135 lbs x 5
185 lbs x 3
225 lbs x 2 x 5 sets

CoC Grippers
CoC #1 x 12
CoC #1.5 x 6
CoC #2 x 3 (right hand)
CoC #2 x 1 x 2 sets (left hand)
CoC #2.5 x forced close (right hand)

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

Bench Press
135 lbs x 5
185 lbs x 3
205 lbs x 3
235 lbs x 3

Front Squats
135 lbs x 5
185 lbs x 5
235 lbs x 5 x 5 sets

Bent Over Row
135 lbs x 5
195 lbs x 5 x 3 sets

*Everything felt pretty easy today. Strength is definitely coming back.
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Push Press
95 lbs x 5
135 lbs x 5
185 lbs x 3
230 lbs x 3

Squats
185 lbs x 5
225 lbs x 5
275 lbs x 5 x 5 sets
*Squats flew up. I'm going to continue with 10 lbs increases.

Thickbar Chins
BW x 12 x 2 sets

CoC Grippers
CoC #1 x 10
CoC #2 x 1 x 3 sets

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

Front Squats
135 lbs x 5
185 lbs x 5
225 lbs x 3
265 lbs x 2
305 lbs x 2
*Weight feels heavy unracked, but reps don't feel bad at all.

Bench Press
135 lbs x 5
165 lbs x 5
195 lbs x 5 x 5 sets
*Very easy going up. I'm still going to increase 5 lbs at a time and take it slow.

Sqeed Deadlifts
225 lbs x 5 (DOH)
295 lbs x 5
345 lbs x 5
425 lbs x 1
 
Wikinger said:
great front squats! daymmmm.......
Click to expand...

Thanks.

XTrainer said:
Do you have some kind of squat every workout now?
Click to expand...

Yep. Front Squats and Squats alternate days and the programming alternates between volume and top set. It even gets a little more detailed as the volume and top set alternate between heavy weight/low rep and light weight/high rep. It's very similar to what I did at the end of last year when I made a lot of gains.
 
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