Oblivian's Adaptations - Part II

Just trying to get my body going again after being out sick.

Bas Rutten Cd's
Boxing: Four 2 min rounds

Heavy Bag
Four 2 min rounds

Thickbar Pullups/Chins
Pullups: BW x 8 x 2 sets
Chins: BW x 8 x 2 sets

Static Stretch
20 minutes

*I don't know if it was the layoff from being sick or my muscles being confused as hell, but the above was very tiring. It has been a long time since I boxed with any sort of intensity as well as a long time since I've done chins or pullups. I definitely felt rusty.
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Deadlifts
225 lbs x 5
295 lbs x 5
365 lbs x 5 x 3 sets

Strict Overhead Press
95 lbs x 5
135 lbs x 3
157.5 lbs x 3
180 lbs x 3
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Strict Overhead Press
95 lbs x 5
135 lbs x 5
150 lbs x 5 x 5 sets

Bent Over Rows
135 lbs x 8
185 lbs x 8
205 lbs x 8 x 3 sets
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Power Clean to Push Press
135 lbs x 3
155 lbs x 2
175 lbs x 1
195 lbs x 1
215 lbs x 1
237.5 lbs x 1

Squats
185 lbs x 5
225 lbs x 5
295 lbs x 3
355 lbs x 3 x 5 sets
 
Light Run
2.5 miles
*First time running in a long time. Legs are absolutely cashed today.

Bodyweight Stuff at Playground
Dips: BW x 10
Ring Pullups/Chins: BW x 10
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Deadlifts
225 lbs x 5
275 lbs x 5
325 lbs x 5
385 lbs x 5

Strict Overhead Press
95 lbs x 5
135 lbs x 3
165 lbs x 2
190 lbs x 1 x 8 sets
 
Warmup
Heavy Bag + Jump Rope: 10 minutes

Squats
185 lbs x 5
225 lbs x 5
295 lbs x 3
345 lbs x 3
405 lbs x 2
*Decided to start doubles here. My main concern isn't squats in this routine, so I don't want to wear myself out on heavy triples.

Power Cleans to Push Press
135 lbs x 1
175 lbs x 1
215 lbs x 1 x 8 sets
 
Warmup
Jump Rope + Shadowbox: 10 minutes

Deadlifts
225 lbs x 5
295 lbs x 3
345 lbs x 2
395 lbs x 1
425 lbs x 1
460 lbs x 1
*Progressing slowly on these until I feel comfortable pushing it.

Strict Overhead Press
95 lbs x 5
140 lbs x 15

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

Deadlifts
225 lbs x 5
275 lbs x 5
325 lbs x 3
375 lbs x 3 x 3 sets
*Switched to triples. Hands were getting tore to shit doing 3 sets of 5. The weight was really easy for this.

Strict Overhead Press
95 lbs x 5
135 lbs x 5
160 lbs x 3
185 lbs x 3 (PR?)
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Bent Over Rows
135 lbs x 5
185 lbs x 5
215 lbs x 3
245 lbs x 3 x 5 sets

Strict Overhead Press
95 lbs x 5
135 lbs x 5
165 lbs x 5 x 3 sets
*Realized that I misloaded after 3rd set. I was supposed to do 155 lbs x 5 x 5 sets. I decided to cut it short and go to 160 lbs x 5 x 5 sets next week. Fourth and fifth sets at 165 lbs will be tough.
 
I bet if you hadn't noticed the misload, you would have completed 5x5. You overhead work is something else.
 
Back feels fine, but confidence is shot. I feel like I've aged about 10 years in the past 2 years. I'm just much more injury prone. I'm not really pushing myself on anything until my confidence is back. I figure I'll get a SOHP PR soon and maybe a Power Clean to Push Press PR soon, but I'm waiting for a while on Deadlift and Squats.
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Power Cleans to Push Press
135 lbs x 3
155 lbs x 2
175 lbs x 1
195 lbs x 1
215 lbs x 1
240 lbs x 1

Squats
185 lbs x 5
225 lbs x 5
295 lbs x 3
365 lbs x 3 x 5 sets
 
Light Run
5k

Thickbar Pullups/Chins
Pullups: BW x 10
Chins: BW x 10

Static Stretch
15 minutes

*Legs haven't been this sore for a long time. Squats on Saturday morning, 18 holes of golf after that, 5k run on Sunday, then 18 holes of golf again. Soreness didn't hit until today (Monday morning).
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Deadlifts
225 lbs x 5
295 lbs x 3
345 lbs x 3
395 lbs x 3
*Very easy start for triples.

Strict Overhead Press
95 lbs x 5
135 lbs x 3
165 lbs x 2
195 lbs x 1 x 6 sets
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Squats
185 lbs x 5
225 lbs x 5
315 lbs x 3
365 lbs x 2
415 lbs x 2

Power Clean to Push Press
135 lbs x 1
155 lbs x 1
175 lbs x 1
195 lbs x 1
220 lbs x 1 x 6 sets
 
Oblivian said:
Light Run
5k

Thickbar Pullups/Chins
Pullups: BW x 10
Chins: BW x 10

Static Stretch
15 minutes

*Legs haven't been this sore for a long time. Squats on Saturday morning, 18 holes of golf after that, 5k run on Sunday, then 18 holes of golf again. Soreness didn't hit until today (Monday morning).
Click to expand...

Damn! Nice job with the muscle confusion!
 
great lifts man, heavy stuff haha
 
Thanks. My muscles were confused as hell on Saturday. I helped my dad cut down a tree in the woods and then drag it back towards the house for firewood. Redneck workout FTW.

Sunday's lifting:

Warmup
Jump Rope + Heavy Bag: 10 minutes

Deadlifts
225 lbs x 5
295 lbs x 3
345 lbs x 2
400 lbs x 1
425 lbs x 1
450 lbs x 1
425 lbs x 1
450 lbs x 1
*Confidence in deadlifts is slowly creeping back.

Strict Overhead Press
95 lbs x 5
135 lbs x 5
145 lbs x 14
*I'm sure that's a rep PR.
 
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