Oblivian's Adaptations

Thanks scoop.

Warmup
Jump Rope + Heavy Bag: 10 minutes
Bent Over Rows: 135 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
445 lbs x 1 x 3 sets
*Good deload on volume from last week. I'm going to have to alternate between the volume day and a moderately heavy singles day.

Push Press
95 lbs x 5
135 lbs x 5
185 lbs x 3
205 lbs x 2
235 lbs x 1 x 6 sets

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

Bench Press
135 lbs x 5
185 lbs x 3
205 lbs x 2
235 lbs x 2 x 6 sets
*Fairly short rest periods. Messed around with the wide grip again.

Squats
185 lbs x 5
225 lbs x 3
275 lbs x 2
335 lbs x 1 x 11 sets
*Very short rest periods.

Thickbar Chins
+25 lbs x 3
+35 lbs x 2
+45 lbs x 1
+55 lbs x 1
+45 lbs x 1
+35 lbs x 2
+25 lbs x 3
*All sets fairly easy and held at top besides +55 lbs.

Static Stretch
15 minutes
 
Very short on time.

Bas Rutten Cds
Boxing: Six 3 min rounds (first 3 rounds shadowboxing, next 3 rounds on heavy bag)
 
Warmup
Jump Rope + Heavy Bag: 10 minutes
Bent Over Rows: 135 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)
410 lbs x 1 x 14 sets
*Fairly short rest periods. First 10 sets alternated over/under grip.

Push Press
95 lbs x 5
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1
250 lbs x 1
252.5 lbs x 1
255 lbs x 1

Static Stretch
20 minutes
 
Good pulling dude. Are you going to try for another weighted chin video before Monday?

You excited for UFC129 tonight?
 
DrBdan said:
Good pulling dude. Are you going to try for another weighted chin video before Monday?

You excited for UFC129 tonight?
Click to expand...

Sorry man, I didn't see this until today. I was going to get a vid, but I ended up not having time to train that day. I don't know if I had more in me anyways.

UFC 129 was pretty good. I'm excited for all of the events coming in late May/early June.
 
Warmup
Jump Rope + Heavy Bag: 5-10 minutes

Bench Press
135 lbs x 5
185 lbs x 3
215 lbs x 2
235 lbs x 2 x 4 sets
*Still messing with wide grip. Probably going to move to singles for the next couple weeks.

Squats
185 lbs x 5
225 lbs x 5
275 lbs x 3
325 lbs x 2
380 lbs x 1 x 3 sets
*Heavy squats just aren't feeling right. I'm going to drop the heavy days and keep progressing on the volume days. By the end of that, I should be around the 380 lbs range and will start going heavy again.

50 burpee challenge
2:50
*Blew through the first 30. Muscle endurance in my arms and core was pretty pathetic on the last 10.

Static Stretch
20 minutes
 
Warmup
Jump Rope + Dynamic Stretching: 10 minutes
Bent Over Rows: 135 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
450 lbs x 1 x 3 sets
*Deadlifts are feeling good again. I think I was keeping my hips too high, chest down, and letting the weight transfer to my toes. If I focus on keeping chest up, head up, and pulling back, I feel good.

Push Press
95 lbs x 5
135 lbs x 5
185 lbs x 3
215 lbs x 2
240 lbs x 1 x 5 sets

Heavy Bag as Finisher
Three 3 min rounds
*Went really hard on these rounds. Had punchouts mixed in there as well.
 
Hot as shit in the garage for this session.

Warmup
Jump Rope + Heavy Bag: 5-10 minutes

Bench Press
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1
240 lbs x 1 x 8 sets
*Short rest periods

Squats
185 lbs x 5
225 lbs x 3
295 lbs x 2
340 lbs x 1 x 10 sets
*Short rest periods except after 5th and 8th single.

Thickbar Pullups
BW x 12
 
ASUThermo said:
Nice running, I get bored after 400 meters.
Click to expand...

Music does it for me. Do you get runner's high at all? I normally don't like running but after the first mile or so I start to feel really good. I could have kept going for a while yesterday if it wasn't for the sweat in my eyes. I actually like running.
 
I hate your log.... You make me jealous with your awesome numbers, ability to run long distance and home gym. 365 DOH deadlift at a 155-175 body-weight? Fuck you Ob! Fuck you....
 
Oblivian said:
Music does it for me. Do you get runner's high at all? I normally don't like running but after the first mile or so I start to feel really good. I could have kept going for a while yesterday if it wasn't for the sweat in my eyes. I actually like running.
Click to expand...

I have in the past, but for the past 3 years or so I have dreaded anything that is long distance. Music does help though. If there is a sprinter's high I would say I get that, I tend to want to do more after about 6-7 hard runs/sprints.
 
EndoGlo said:
I hate your log.... You make me jealous with your awesome numbers, ability to run long distance and home gym. 365 DOH deadlift at a 155-175 body-weight? Fuck you Ob! Fuck you....
Click to expand...

Well bodyweight is at 190 right now. I've put on a bit of mass to where my normal BW is 190. That used to be my bulk weight. But thanks anyhow.

Warmup
Jump Rope + Heavy Bag: 10 minutes
Bent Over Rows: 135 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)
415 lbs x 1 x 13 sets (*form check video of 7th set)
*First 5 beltless. Trying to get form wired down again. I feel like weight gets onto my toes too much.



Push Press
95 lbs x 5
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1 x 12 sets (*form check video of 6th set)
*First 4 beltless.

 
I think you're starting your deadlift with the bar forward of mid-foot, which probably makes the start of the lift unnecessarily difficult...and getting good speed right away really helps me on deadlift.
 
190? Well, you still look like you've kept your body fat down.

Anyways, I think XT is hitting the nail on the head. The pull looks pretty good, but the bar is definitely too far out on the beginning of the pull.
 
I definitely agree. The pulls just aren't feeling right, and I think you hit the nail on the head. The weight is getting on my toes from the beginning and shit to above knee becomes much more difficult than it should be.
 
Bas Rutten Cds
Boxing: Three 3 min rounds

Freestanding Heavy Bag
Three 3 min rounds
*Mainly working on footwork and technique

Jump Rope
3 minute round

Hanging Heavy Bag
Three 3 min rounds
*Power work

Total of ten 3 min rounds. Felt really good today like I could have gone on for 5 more rounds.
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

Bench Press
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1
245 lbs x 1 x 6 sets
*Short rest periods between singles

Squats
185 lbs x 5
225 lbs x 3
295 lbs x 2
345 lbs x 1 x 9 sets
*Forgot knee sleeves and decided to go without them. Very short rest periods on singles besides after the 4th and 7th.

Thickbar Pullups
BW x 10 x 3 sets
*Again, short rest periods which resulted in some kipping on the last set.
 
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