Oblivian's Adaptations

Warmup
Jump Rope + Heavy Bag: 10 minutes

Bench Press
135 lbs x 5
185 lbs x 5
215 lbs x 3
245 lbs x 3

Front Squats
135 lbs x 5
195 lbs x 5
245 lbs x 5 x 5 sets

Speed Deads
225 lbs x 5
315 lbs x 3
385 lbs x 2
445 lbs x 1
*Still happy with speed. I'm expecting 455 lbs or 465 lbs will be where these become normal deads and not speed deads.

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

Push Press
95 lbs x 5
135 lbs x 5
185 lbs x 3
215 lbs x 3
245 lbs x 3

Squats
185 lbs x 5
225 lbs x 5
295 lbs x 5 x 5 sets

Thickbar Pullups
BW x 15
 
i can only imagine doing speed deads at more than double the weight i'm currently doing... geez

also, when you say warmup 10 minutes jump rope + heavy bag, how much of each are you doing, are you going back and forth or like 3 minutes of jump rope then move to heavy bag? what are you doing with the heavy bag? knees? punches? or is it strapped to your back for the ten minutes of jump roping?
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Front Squats
135 lbs x 5
185 lbs x 5
245 lbs x 3
315 lbs x 2

Bench Press
135 lbs x 5
205 lbs x 5 x 5 sets
 
Oblivian said:
The warmup isn't actually timed. An example of how I handled the other day:
-jump rope for probably 1-2 minutes
-set up my 95 lbs
-hit heavy bag for 1-2 minutes
-do first warmup set of push press
-jump rope for 1-2 minutes
-set up 135 lbs for push press
-hit heavy bag for 1-2 minutes
-do 135 lbs warmup set on push press
-jump rope 1-2 minutes
-set up 185 lbs
-hit heavy bag 1-2 minutes
-begin lifting

It's just enough to get me warmed up and going before my real sets.
Click to expand...

ah, i see
makes sense now
 
315 for a double on front squat is bad ass! Also that's a lot of 20 rep squats, we should start calling you quadzilla.
 
Thanks all. Forgot to add I did the following:

Thickbar Chins
BW x 16
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Squats
185 lbs x 5
225 lbs x 5
275 lbs x 3
325 lbs x 3
375 lbs x 3
*Felt like I had 2-3 more reps on 375 lbs.

October Conditioning Challenge - Power Clean to Push Press Ladder
Rules here: http://www.sherdog.net/forums/f13/october-conditioning-challenge-1844079/

Used 135 lbs. Got through one full ladder and then through 6 sets on the next one. Goal was 2 ladders, but I didn't pace myself well. Here is the first ladder done in around 2 minutes. I had 4 1/2 minutes to complete one more, but I was spent after the 6 rep set.

 
Thanks.

Training was cut very short yesterday due to stomach issues. I'll have to finish the scheduled workout on Friday.

Warmup
Jump Rope + Heavy Bag: 10 minutes

Bench Press
135 lbs x 5
185 lbs x 5
205 lbs x 11
 
Just finishing up what I missed on Wednesday.

Warmup
Jump Rope + Heavy Bag: 10 minutes

Front Squats
135 lbs x 5
185 lbs x 5
235 lbs x 3
290 lbs x 2 x 5 sets

Bent Over Rows
135 lbs x 5
175 lbs x 5
210 lbs x 5 x 3 sets

CoC Grippers
#1.5 x 5 x 5 sets (right hand)
#1.5 x 3 x 5 sets (left hand)

Static Stretch
20 minutes
 
Do you have any kind of plan or programming for your grip work? I've finally gotten relatively consistent about working it lately (don't usually log it), but it's completely improvised. I only have 2 grippers (the 1.5 and the 2), so progress is kinda hard to track. I can close the 1.5 with confidence, and the 2 with difficulty...that is about the best measure I have :D
 
XTrainer said:
Do you have any kind of plan or programming for your grip work? I've finally gotten relatively consistent about working it lately (don't usually log it), but it's completely improvised. I only have 2 grippers (the 1.5 and the 2), so progress is kinda hard to track. I can close the 1.5 with confidence, and the 2 with difficulty...that is about the best measure I have :D
Click to expand...

Nope, I basically wing it as well. I was trying to work up to closing the 2.5, but I'm not anywhere close. I am improving slightly though. I've closed the #2 for 3 reps in the right hand, and it wasn't long ago where it was a major struggle for a single. I also noticed some days are much better than others as well, so I adjust for that.
 
Yeah, I notice a lot of variance day-to-day, and also by how I hold the gripper...it can feel so much different depending not only on how you pick it up, but how exactly you squeeze. For example, I have a habit of "torquing" the gripper with my left hand, so the handles travel laterally somewhat instead of straight toward each other.

Whatever. I try not to take it too seriously. I figure as long as I'm working hard at it a couple times a week, I'll probably make some progress, and I don't do them at times such that my grip would be shot for "real" lifting.
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Push Press
95 lbs x 5
135 lbs x 5
175 lbs x 5
205 lbs x 11

Squats
185 lbs x 5
225 lbs x 5
295 lbs x 3
355 lbs x 2 x 5 sets

*Also loaded and unloaded 3 trucks worth of logs to be split for firewood.
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Front Squats
135 lbs x 5
185 lbs x 5
225 lbs x 15

Bench Press
135 lbs x 5
185 lbs x 3
215 lbs x 2
240 lbs x 2 x 5 sets

Thickbar Pullups
+25 lbs x 5
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Squats
135 lbs x 5
185 lbs x 5
225 lbs x 5
275 lbs x 20 (matches PR)
*I'll probably try to run the 20 reps up to 300 and then drop down to 10 rep sets.

Push Press
135 lbs x 5
205 lbs x 3
245 lbs x 2 x 5 sets

Ab Wheel
3 sets of 10 from knees

Static Stretch
20 minutes
 
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