Tuesday, January 18, 2011

Grappler Baki- Oliva's Training (Part 2)

Today we're going to cover the Wednesday and Thursday workouts for Sergio Oliva and his anime counterpart Biscuit Oliva.

Sergio Oliva's Wednesday Routine

Sit-ups- 10 Sets of 50 Reps
Leg Raises- 5 Sets of 20 Reps
Sidebends with Bar Behind Neck- 5 Sets, No Specification on Reps

Barbell Squats
-5 Sets with increasingly heavier weight
-5 Reps on Sets 1-4 and 4 Reps on Set 5.

Calf Raises- 10 Sets of 8 Reps

Sergio Oliva's Thursday Routine

Bench Press- 7 Sets of 5 Reps, increasingly heavier weight

Press Behind Neck/Machine Rows Super Sets
-5 Sets
-5 Reps on Press
-No Rep Specification for Machine Rows

Seated Shoulder Press with Dumbbells- No Rep or Set Specification
Dips- 5 Sets of 8 Reps (No Weight)


  • If the exercise does not say the weight increases, pick a weight to stick with for the exercise.
  • If an exercise does not have reps or sets specified, use your own judgement on how you feel that day.
  • For the sit-ups, it is conceivable that at some point you can add weight, but I would say not to until you can do all 10 sets of 50 reps without fail.
  • The leg raises, I suppose, are hanging leg raises. The legs need to remain straight as you do them and come up as high as you can.
  • When doing sidebends with a bar behind your neck, please collar the bar well and try not to do too much weight too soon.
  • The first time you do any of these workouts will be a learning experience of how much weight you should use. I was going to list Oliva's weights, but they are really quite ridiculous with the sets and reps he does. I will, however, post the photos that have them listed on them. 

That's all for today guys! Until next time, good luck and train hard!
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