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Oblivian's Adaptations

Well I'm officially falling apart. I tried lifting today, and it didn't work out so well. My knee still feels funny. I can't classify it as hurting though. I warmed up on deads, and pulled a quick 460 lbs single. It felt like I was compensating for my knee and pulled almost as a straight leg dead. My back strained a bit, and then my knee started throbbing. I quit right there.
 
Thats sucks, dude - maybe deload for a bit & do some bodyweight stuff until the knee feels better...
 
you're going pretty hard on a sore knee mate,

22nd deadlift and front squats
23rd overhead squats and full cleans
26th squats
29th squats
3rd squats
6th BW squats
7th deadlift

its making mine hurt just reading it
 
Ya, I'm not going to lift until next Tuesday. The 29th was the actual day I hurt my knee, so all of the days listed before that were fine. I was hoping it was just a quick strain that would go away with a day or two of rest. So much for wishful thinking.
 
Bas Rutten Cd's
Boxing: Five 3 min rounds

Heavy Bag
Three 5 minute rounds

*Knee feels fine doing the above, but it still has a funny feeling if I squat down to parallel. I am going to stay away from any lifting that involves the legs until that feeling goes away.
 
Oblivian said:
Bas Rutten Cd's
Boxing: Five 3 min rounds

Heavy Bag
Three 5 minute rounds

*Knee feels fine doing the above, but it still has a funny feeling if I squat down to parallel. I am going to stay away from any lifting that involves the legs until that feeling goes away.
Click to expand...

Good idea, let it rest. You made some amazing strength gains, it would be a shame if an injury kept you from enjoying them. Hope it's nothing
 
Yes, Keep up the good work big O!
I agree that you should wait until the pain goes away before squatting/DLing again!!
 
Thanks. Knee is feeling quite a bit better. No lifts with the legs for a bit though.

Warmup
Heavy Bag + Jump Rope: 10 minutes

Bent Over Rows (Strict)
135 lbs x 5
185 lbs x 5
205 lbs x 5
225 lbs x 3 x 3 sets

Bench Press
135 lbs x 5
185 lbs x 5
205 lbs x 3
230 lbs x 3 x 3 sets

Thickbar Chins
BW + 45 lbs x 1 x 4 sets(Figured out that winter gear adds about 9 lbs)



Static Stretch (Upper body only)
10 minutes

*All of the above was in the AM. Below was at night.

Bas Rutten Cds
Thai Boxing: Three 3 min rounds

February Conditioning Challenge
http://www.sherdog.net/forums/f13/f...ing-challenge-tabata-interval-rounds-1529273/

Oblivian - 250 reps (116 BW squats, 92 pushups, 42 burpees)

BW Squats: 15+15+14+14+15+15+14+14
Pushups: 15+14+13+12+11+10+9+8
Burpees: 8+7+6+5+4+4+4+4

*Arms were dead by the time I did burpees
 
Last edited:
Jump Rope Rounds
Three 3 min rounds

SOHP
95 lbs x 5
135 lbs x 5
170 lbs x 3 x 3 sets

Thickbar Chins
BW + 20 lbs x 5 x 5 sets

Static Stretch (Upper Body Only)
10 minutes
 
A conditioning machine. The chin video reminds me of Rocky Balboa (6).
 
First day back to Squatting since the knee strain.

Warmup
Jump Rope + Heavy Bag: 5-10 minutes

Bench Press
135 lbs x 5
185 lbs x 5
205 lbs x 3
232.5 lbs x 2 x 3 sets

Squats
185 lbs x 5
225 lbs x 5
275 lbs x 3
295 lbs x 2
315 lbs x 1 x 15 sets
*Short rest periods - completed the singles within 25 minutes. I believe the knee strain and stress on my knee occurred when descending too fast and it was aggravated when leaning forward on squats. I have the tendency to do that in higher rep sets, so I am going to just focus on singles for a while. Volume day will have multiple sets, heavy day will have 5 sets of less. No issues with the knee in the above.

Thickbar Chins
BW x 18

Static Stretch
15 minutes
 
Bas Rutten Cd's
Boxing: Eight 2 min rounds
*Used above as active recovery.
 
Short workout. Wanted to give the knee rest. A lifting day without squats or deads feels so incomplete though.

Warmup
Jump Rope + Heavy Bag: 5-10 minutes

SOHP
95 lbs x 5
135 lbs x 5
155 lbs x 3
175 lbs x 2 x 3 sets

Thickbar Chins
BW x 5 (warmup)
+25 lbs x 3
+50 lbs x 1 x 2 sets
 
Warmup
Jump Rope + Heavy Bag: 5-10 minutes
Bent Over Rows: 135 lbs x 5, 165 lbs x 5, 185 lbs x 5

Deadlifts
225 lbs x 5 (DOH warmup)
315 lbs x 3 (DOH warmup)
365 lbs x 1 (DOH warmup)
405 lbs x 1
460 lbs x 1 x 3 sets

Speed Bench Press
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1 x 10 sets
*Very short rest periods. Speed felt pretty good on about 8 of them. 2 of them felt like I had shitty setup.

Thickbar Chins
+22.5 lbs x 5 x 5 sets

Static Stretch (Upper Body Only)
10 minutes
 
Warmup
Jump Rope + Heavy Bag: 5-10 minutes

Push Press
95 lbs x 5
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1 x 10 sets
*Short rest periods on singles.

Front Squats
135 lbs x 5
185 lbs x 3
225 lbs x 2
275 lbs x 1 x 10 sets
*Started out with short rest periods up until about the 8th set. Then I went to normal rest periods.

Thickbar Chinups
BW x 19

Static Stretch
15 minutes
 
XTrainer said:
Knee status?
Click to expand...

It could best be described as a strain. I have a very slight pain/discomfort when my squats reach just above parallel. If I take a couple days off from Squats of any kind, I feel fine until the next Squat day. The symptoms are very similar to this, but there really isn't much swelling: PubMed Health - Osgood-Schlatter disease

I've always had knee issues from years of skateboarding, so I'd have to deal with something like this. I'm having to arrange my program around it. The pain will really hit if I lean forward on a Squat, which I tend to do in later reps of a set. That's why I'm doing all of these singles.
 
Warmup
Jump Rope + Heavy Bag: 5-10 minutes

Bent Over Rows
135 lbs x 5
185 lbs x 8 x 5 sets
*Pretty easy, but I just wanted to get some volume in.

Bench Press
135 lbs x 5
185 lbs x 5
205 lbs x 3
235 lbs x 2 x 3 sets
*It's amazing how much lighter 225 lbs feels to me than 235 lbs. In fact, the jump between 230 lbs and 235 lbs feels large as well. 235 lbs is where I lose my bar speed.

Thickbar Chins
+30 lbs x 1 x 10 sets
*Very short rest periods

Static Stretch (Upper Body Only)
10 minutes
 
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