Oblivian's Adaptations - Part II

Getting some volume in. When it starts getting hot, I will probably up intensity and drop volume.

Squat
345 lbs x 4 x 8 sets

Chins
BW x 7 x 6 sets

Bench Press
235 lbs x 3 x 12 sets

Hammer Curls
30's x 20 x 2 sets
 
Power Clean + Push Press + Paused Front Squat + Jerk
235 lbs x 1 x 3 sets

DB Tricep Ext
30's x25 x 2 sets

Deadlift
455 lbs x 3

Bench Press
255 lbs x 3

DB Row
130's x 3
110's x 8
90's x 12
 
Snatch
Up to 185 lbs x 1 (no misses)
*Caught 185 lbs funny at the bottom and I felt it in my back. I cut it short there and moved to power snatches.

Power Snatch
165 lbs x 1 x 5 sets

Strict Press
175 lbs x 3 x 6 sets

DB Curls
60's x 3
50's x 6
40's x 10
 
Bench Press
275 lbs x 1
260 lbs x 2
245 lbs x 3

Squat
Up to 450 lbs x 1
*Warmups felt bad and heavy, but the top single of 450 lbs felt easy.

DB Bench
70's x 15 x 2 sets

2 Cleans + 1 Jerk
235 lbs x 1 x 3 sets

Chins
BW x 6 x 9 sets
 
Bench Press
250 lbs x 2 x 10 sets

BB Tricep Ext
115 lbs x 5
95 lbs x 10
75 lbs x 15

Deadlift
Up to 500 lbs x 1
*Testing max for deadlift comp. I haven't pulled more than 505 lbs since hurting my back



DB Curls
50's x 6 x 4 sets
 
Bench Press
210 lbs x 7 x 7 sets

DB Row
95's x 10 x 3 sets

Squat
445 lbs x 1
425 lbs x 2
405 lbs x 3
385 lbs x 4
365 lbs x 5
 
Power Clean and Power Jerk
225 lbs x 1 x 10 sets

Bench Press
265 lbs x 1 x 10 sets

Deadlift
425 lbs x 2 x 4 sets

DB Curls
40's x 10 x 3 sets
 
Snatch
175 lbs x 1 x 5 sets

Hang Snatch
145 lbs x 1 x 5 sets

Bench Press
245 lbs x 4 x 3 sets
 
Hang Clean and Jerk
235 lbs x 1 x 5 sets

Squats
390 lbs x 6

Bench Press
240 lbs x 2 x 12 sets

Tricep Kickbacks
20's x 8 x 4 sets

Snatch + Power Snatch
155 lbs x 5 sets
 
Deadlift
405 lbs x 3 x 5 sets

DB Front + Side Raise
30's x 8 each way x 3 sets

Bench Press
220 lbs x 6 x 6 sets

Hammer Curls
30's x 15 x 3 sets
 
Squat
425 lbs x 1 x 8 sets

Snatch
160 lbs x 1 x 12 sets

Bench Press
245 lbs x 3 x 5 sets

DB Tri Ext
30's x 15 x 3 sets

Clean and Jerk
225 lbs x 1 x 10 sets
 
Deadlift
450 lbs x 1 x 5 sets

Bench Press
210 lbs x 10 x 3 sets

Curls
35's x 12 x 3 sets

Squat
405 lbs x 5

Strict Press
165 lbs x 4 x 5 sets
*Was planning to do 8-10 sets, but all of my neighbors showed up
 
they heard the gains going on in your garage and decided to come a'mirin'
 
Snatch
180 lbs x 1 x 2 sets
150 lbs x 5 (power)

Bench Press
230 lbs x 4 x 8 sets

BB Tri Ext
95 lbs x 10 x 3 sets

BB Curls
95 lbs x 10 x 3 sets
 
Power Clean and Power Jerk
230 lbs x 1 x 10 sets

Deficit Deadlifts (1.5")
375 lbs x 4 x 3 sets
405 lbs x 3
425 lbs x 2

DB Row
85's x 10 x 4 sets
 
Bench Press
245 lbs x 2 x 10 sets

Squat
Up to 435 lbs x 2

Strict Press
160 lbs x 5 x 6 sets

Hang Snatch (Below Knee)
155 lbs x 1 x 8 sets

DB Curls
40's x 8 x 4 sets
 
Bench Press
215 lbs x 7 x 5 sets

Barbell Tricep Extension
80 lbs x 12 x 4 sets

Deadlift
440 lbs x 1 x 8 sets
 
Pause Snatch
155 lbs x 1 x 12 sets

Squat
Up to 455 lbs x 1
*I've had to widen my grip due to some elbow issues. It throws off my mechanics a bit if I'm not careful. I probably squatted the 455 lbs several inches below parallel. It almost ended up being a pause squat as I felt buried down there and just grinded my way out of it.
 
Volume is going to be low with very little assistance until my elbow feels ok.

Bench Press

260 lbs x 1 x 2 sets
250 lbs x 2 x 2 sets

Deadlifts
Up to 400 lbs x 8
 
Strict Press
215 lbs x 1
195 lbs x 3
175 lbs x 6
155 lbs x 10
*I was pretty happy with this session. 215 lbs wasn't fast, so I didn't really expect to get 3 comfortably on 195 lbs. I expected to only get 5 on 175 lbs. Expected 8 on 155 lbs. I'm not sure if any of those are PRs, but probably.
 
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