Oblivian's Adaptations

[XTrainer]

It obviously held up fine in all of my other lifts throughout 2011, so maybe I'm just doomed on deadlift.

Uh-oh...
There is no reason to be alive if you can't do deadlift. - YouTube

 

[Oblivian]

Back is definitely fucked. I'm going to take a week off of everything but bench press and maybe some upper body isolation stuff. When I get back, I'm going to give sumo DL's a shot. This is the second time my back has felt like it exploded on conventional deads, so I'm very hesitant to do them again.

 

[scoopj]

Shit. Sorry to hear that.

 

[calvus]

Ouch! sorry to hear, man - rest up & hope you feel better soon.

 

[XTrainer]

Back is definitely fucked. I'm going to take a week off of everything but bench press and maybe some upper body isolation stuff. When I get back, I'm going to give sumo DL's a shot. This is the second time my back has felt like it exploded on conventional deads, so I'm very hesitant to do them again.

Good luck.

 

[toonie]

Back is definitely fucked. I'm going to take a week off of everything but bench press and maybe some upper body isolation stuff. When I get back, I'm going to give sumo DL's a shot. This is the second time my back has felt like it exploded on conventional deads, so I'm very hesitant to do them again.

Damnit. That sucks. I hope sumo DLs work for you.

 

[Oblivian]

Thanks all.

Bro workout 101.

Warmup
Jump Rope + Heavy Bag + Preparing for life of sumo deads: 15 minutes

Bench Press (Speed Work - Fairly Close Grip)
135 lbs x 8
155 lbs x 8
170 lbs x 8 x 3 sets

Curls
95 lbs x 8 x 3 sets

Skullcrushers
95 lbs x 8 x 3 sets

 

[Oblivian]

My back has improved quite a bit. I think by Sunday, I should be back to normal lifting.

Bro Workout 102

Warmup
Jump Rope + Heavy Bag: 15 minutes
Learning Sumo Deads: 135 lbs x 5, 205 lbs x 5, 255 lbs x 5, 305 lbs x 1, 345 lbs x 1

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

Ab Wheel
From Knees x 10 x 5 sets

 

[eastNYgoon138]

That's really good to hear Oblivian. You ever go to a chiro?

 

[Oblivian]

That's really good to hear Oblivian. You ever go to a chiro?

No - I haven't been to a doctor in years. I'm not really a fan of chiros either unless my insurance covered it. My insurance sucks ass since I work for a small company, so I pay out of pocket most of the time. Anthem negotiates a lower bill, but I still pay 100% of it until I meet my deductible. It's a health savings plan.

 

[Oblivian]

Last day before I"m back to real lifting. Bro workout 103.

Warmup
Jump Rope + Heavy Bag: 10 minutes
Learning Sumo Deads: 135 lbs x 5, 225 lbs x 5, 295 lbs x 3, 345 lbs x 1, 405 lbs x 1
*I love how I don't feel any stress on my back on these, but they still feel uncomfortable as I'm not used to them.

Paused Bench
135 lbs x 3
175 lbs x 2
210 lbs x 1 x 10 sets
*Long pause and then explode on ascent. Short rest periods and all singles went up fast. Also used a very wide grip.

Quick Finisher
BW Pushups x 50
*I was planning to do other lifts, but my toes were frozen.

 

[Oblivian]

First day back to normal lifting. My back held up fine.

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
227.5 lbs x 1
*I'm just going to microload by 2.5 lbs on the top single. I'm not liking the catch on the clean. Elbows are a bit slow coming through once I reach 215 lbs.

Squats
135 lbs x 5
225 lbs x 5
275 lbs x 3
325 lbs x 3 x 5 sets
*Nice and easy. Good comeback weight.

Bench Press Lockouts
225 lbs x 10
275 lbs x 5
315 lbs x 3
*Range of motion varied as I didn't set pins, but it was short. I'm sure if this was at a public gym, I would have been a good candidate for an idiot of the gym video.

 

[Oblivian]

Easy speed work day.

Warmup
Jump Rope + Heavy Bag: 10 minutes

Speed Sumo Deads
135 lbs x 5
225 lbs x 5
295 lbs x 5
355 lbs x 5

Speed Bench
135 lbs x 8
155 lbs x 8
175 lbs x 8 x 3 sets
*Fairly close grip