Oblivian's Adaptations
- Thread starter Oblivian
- Start date
- Joined
- Mar 7, 2006
- Messages
- 44,481
- Reaction score
- 4,114
Warmup
Jump Rope + Heavy Bag: 10 minutes
Squats
135 lbs x 5
185 lbs x 5
225 lbs x 5
290 lbs x 3
355 lbs x 3
*Similar to Front Squats, 355 lbs felt heavy off of the rack but went up very easily.
Push Press
95 lbs x 8
135 lbs x 8
185 lbs x 8 x 3 sets
*No assistance since I'll be lifting the next day.
Jump Rope + Heavy Bag: 10 minutes
Squats
135 lbs x 5
185 lbs x 5
225 lbs x 5
290 lbs x 3
355 lbs x 3
*Similar to Front Squats, 355 lbs felt heavy off of the rack but went up very easily.
Push Press
95 lbs x 8
135 lbs x 8
185 lbs x 8 x 3 sets
*No assistance since I'll be lifting the next day.
- Joined
- Mar 7, 2006
- Messages
- 44,481
- Reaction score
- 4,114
Warmup
Jump Rope + Heavy Bag: 10 minutes
Bench Press
135 lbs x 5
165 lbs x 5
195 lbs x 12
Front Squats
135 lbs x 5
185 lbs x 5
225 lbs x 5
280 lbs x 2 x 5 sets
Power Clean to SOHP
135 lbs x 1
145 lbs x 1
155 lbs x 1
165 lbs x 1
175 lbs x 1
185 lbs x 1
*Just dicking around here. 185 lbs still felt easy for both the clean and SOHP, but my upper body was getting tired.
Ab Wheel
3 sets of 10 (first 5 from standing/semi-standing, next 5 from knees)
Static Stretch
15 minutes
Jump Rope + Heavy Bag: 10 minutes
Bench Press
135 lbs x 5
165 lbs x 5
195 lbs x 12
Front Squats
135 lbs x 5
185 lbs x 5
225 lbs x 5
280 lbs x 2 x 5 sets
Power Clean to SOHP
135 lbs x 1
145 lbs x 1
155 lbs x 1
165 lbs x 1
175 lbs x 1
185 lbs x 1
*Just dicking around here. 185 lbs still felt easy for both the clean and SOHP, but my upper body was getting tired.
Ab Wheel
3 sets of 10 (first 5 from standing/semi-standing, next 5 from knees)
Static Stretch
15 minutes
- Joined
- May 27, 2008
- Messages
- 820
- Reaction score
- 0
what is a semi-standing ab wheel rollout?
- Joined
- Oct 16, 2010
- Messages
- 11,119
- Reaction score
- 414
i would like to know as well.
- Joined
- Mar 7, 2006
- Messages
- 44,481
- Reaction score
- 4,114
Basically an ugly standing ab wheel rollout to where my knee or thigh may touch the ground. I can normally get the first two strict with halfway good form, but the next three are ugly where I wouldn't count them as legit standing ab wheel rollouts but they are much tougher than from the knees.
- Joined
- Mar 7, 2006
- Messages
- 44,481
- Reaction score
- 4,114
Warmup
Jump Rope + Heavy Bag: 10 minutes
Push Press
95 lbs x 8
135 lbs x 8
165 lbs x 8
195 lbs x 12
Squats
185 lbs x 5
225 lbs x 5
280 lbs x 5
335 lbs x 2 x 5 sets
Thickbar Pullups
BW x 12 x 2 sets
*Abs were sore as shit from the rollouts last week. I didn't feel it on anything but these, but both sets were painful.
Jump Rope + Heavy Bag: 10 minutes
Push Press
95 lbs x 8
135 lbs x 8
165 lbs x 8
195 lbs x 12
Squats
185 lbs x 5
225 lbs x 5
280 lbs x 5
335 lbs x 2 x 5 sets
Thickbar Pullups
BW x 12 x 2 sets
*Abs were sore as shit from the rollouts last week. I didn't feel it on anything but these, but both sets were painful.
- Joined
- Mar 7, 2006
- Messages
- 44,481
- Reaction score
- 4,114
Warmup
Jump Rope + Heavy Bag: 10 minutes
Front Squats
135 lbs x 5
185 lbs x 5
215 lbs x 15
Bench Press
135 lbs x 5
185 lbs x 5
235 lbs x 2 x 5 sets
*I'll probably start microloading from here on out.
CoC Grippers
#1 x 12
#1.5 x 10 (right hand)
#1.5 x 6 (left hand)
#2 x 3 (right hand)
#2 x 1 x 2 sets (left hand)
#2.5 x pathetic attempt
Static Stretch
15 minutes
Jump Rope + Heavy Bag: 10 minutes
Front Squats
135 lbs x 5
185 lbs x 5
215 lbs x 15
Bench Press
135 lbs x 5
185 lbs x 5
235 lbs x 2 x 5 sets
*I'll probably start microloading from here on out.
CoC Grippers
#1 x 12
#1.5 x 10 (right hand)
#1.5 x 6 (left hand)
#2 x 3 (right hand)
#2 x 1 x 2 sets (left hand)
#2.5 x pathetic attempt
Static Stretch
15 minutes
- Joined
- Mar 7, 2006
- Messages
- 44,481
- Reaction score
- 4,114
Thanks.
Warmup
Jump Rope + Heavy Bag: 10 minutes
Squats
135 lbs x 5
185 lbs x 5
245 lbs x 20
*Weight is light, but as always, it's still tiring as hell.
Push Press
95 lbs x 5
135 lbs x 5
185 lbs x 3
230 lbs x 2 x 5 sets
Bent Over Rows
135 lbs x 5
200 lbs x 5 x 3 sets
Warmup
Jump Rope + Heavy Bag: 10 minutes
Squats
135 lbs x 5
185 lbs x 5
245 lbs x 20
*Weight is light, but as always, it's still tiring as hell.
Push Press
95 lbs x 5
135 lbs x 5
185 lbs x 3
230 lbs x 2 x 5 sets
Bent Over Rows
135 lbs x 5
200 lbs x 5 x 3 sets
- Joined
- Mar 7, 2006
- Messages
- 44,481
- Reaction score
- 4,114
Warmup
Jump Rope + Heavy Bag: 10 minutes
Bench Press
135 lbs x 5
185 lbs x 5
215 lbs x 3
240 lbs x 3
Front Squats
135 lbs x 5
185 lbs x 5
240 lbs x 5 x 5 sets
Thickbar Chins
+5 lbs x 10
+15 lbs x 8
+25 lbs x 5
*Wanted 6 on +25, but arms felt wore out.
CoC Grippers
#1.5 x 8 x 5 sets (Right Hand)
#1 x 8 x 5 sets (Left Hand)
Static Stretch
20 minutes
Jump Rope + Heavy Bag: 10 minutes
Bench Press
135 lbs x 5
185 lbs x 5
215 lbs x 3
240 lbs x 3
Front Squats
135 lbs x 5
185 lbs x 5
240 lbs x 5 x 5 sets
Thickbar Chins
+5 lbs x 10
+15 lbs x 8
+25 lbs x 5
*Wanted 6 on +25, but arms felt wore out.
CoC Grippers
#1.5 x 8 x 5 sets (Right Hand)
#1 x 8 x 5 sets (Left Hand)
Static Stretch
20 minutes
Poseylifts
Orange Belt
- Joined
- May 7, 2010
- Messages
- 487
- Reaction score
- 0
Great work in here Oblivian, that's a beastly Push Press.
- Joined
- Mar 7, 2006
- Messages
- 44,481
- Reaction score
- 4,114
Thanks.
Warmup
Jump Rope + Heavy Bag: 10 minutes
Front Squats
135 lbs x 5
185 lbs x 5
245 lbs x 3
310 lbs x 2
Bench Press
135 lbs x 5
165 lbs x 5
200 lbs x 5 x 5 sets
Speed Deadlifts
225 lbs x 5 (DOH)
315 lbs x 5
365 lbs x 3
435 lbs x 1
Static Stretch
20 minutes
Warmup
Jump Rope + Heavy Bag: 10 minutes
Front Squats
135 lbs x 5
185 lbs x 5
245 lbs x 3
310 lbs x 2
Bench Press
135 lbs x 5
165 lbs x 5
200 lbs x 5 x 5 sets
Speed Deadlifts
225 lbs x 5 (DOH)
315 lbs x 5
365 lbs x 3
435 lbs x 1
Static Stretch
20 minutes
- Joined
- Mar 7, 2006
- Messages
- 44,481
- Reaction score
- 4,114
Warmup
Heavy Bag + Jump Rope: 10 minutes
Squats
135 lbs x 5
185 lbs x 5
225 lbs x 5
295 lbs x 3
365 lbs x 3
*Similar to last time, the weight feels heavy unracked but goes up easy. I definitely felt that I had more smooth reps in me at 365.
Push Press
95 lbs x 8
135 lbs x 8
190 lbs x 8 x 3 sets
*A lot easier than expected
Ab Wheel
Standing x 3 x 2 sets
From Knees x 10
CoC Grippers
#1 x 10 (right hand)
#1 x 8 (left hand)
#1.5 x 6 (right hand)
#1.5 x 3 (left hand)
#2 x 3 (right hand)
#2 x 1 (left hand)
Static Stretch
20 minutes
Heavy Bag + Jump Rope: 10 minutes
Squats
135 lbs x 5
185 lbs x 5
225 lbs x 5
295 lbs x 3
365 lbs x 3
*Similar to last time, the weight feels heavy unracked but goes up easy. I definitely felt that I had more smooth reps in me at 365.
Push Press
95 lbs x 8
135 lbs x 8
190 lbs x 8 x 3 sets
*A lot easier than expected
Ab Wheel
Standing x 3 x 2 sets
From Knees x 10
CoC Grippers
#1 x 10 (right hand)
#1 x 8 (left hand)
#1.5 x 6 (right hand)
#1.5 x 3 (left hand)
#2 x 3 (right hand)
#2 x 1 (left hand)
Static Stretch
20 minutes
- Joined
- Mar 7, 2006
- Messages
- 44,481
- Reaction score
- 4,114
Warmup
Jump Rope + Heavy Bag: 10 minutes
Squats
135 lbs x 5
195 lbs x 5
255 lbs x 20
*Reps are still going up very fast, but it's getting pretty exhausting by rep 15 or so.
Push Press
95 lbs x 5
135 lbs x 5
185 lbs x 3
235 lbs x 2 x 5 sets
Bent Over Row
135 lbs x 5
205 lbs x 5 x 3 sets
CoC Grippers
CoC #1 x 10 (both hands)
CoC #1.5 x 8 (right hand)
CoC #1.5 x 6 (left hand)
CoC #2 x 3 (right hand)
CoC #2 x 1 x 2 sets
CoC #2.5 x fail (right hand)
Static Stretch
15 minutes
Jump Rope + Heavy Bag: 10 minutes
Squats
135 lbs x 5
195 lbs x 5
255 lbs x 20
*Reps are still going up very fast, but it's getting pretty exhausting by rep 15 or so.
Push Press
95 lbs x 5
135 lbs x 5
185 lbs x 3
235 lbs x 2 x 5 sets
Bent Over Row
135 lbs x 5
205 lbs x 5 x 3 sets
CoC Grippers
CoC #1 x 10 (both hands)
CoC #1.5 x 8 (right hand)
CoC #1.5 x 6 (left hand)
CoC #2 x 3 (right hand)
CoC #2 x 1 x 2 sets
CoC #2.5 x fail (right hand)
Static Stretch
15 minutes
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