Oblivian's Adaptations

+1 for adding kicks and knees to the end of hand combos

+2 for the bench press pr. well done.
 
Tabata Burpees
4 min tabata: 56 burpees (7 per interval)

I started to static stretch, but my knee popped/shifted. It doesn't really hurt when it happens, but it feels very awkward. The realization that I will have to eventually get surgery in the coming years hit me pretty hard. There is definitely some fluid in there and something "floating".
 
*New Routine - Day 1*

Warmup
Jump Rope: 5-10 minutes
Overhead Squat: 65 lbs x 5 x 3 sets

Bench - Volume
135 lbs x 8 (warmup)
185 lbs x 5 x 5 sets (seemed fairly easy. I rested less than normal between sets.)

Thickbar Pullups - Max at Bodyweight
10 (I think I could get more in. I did this out on the clothesline in the snowstorm so grip was a factor. I'll probably go for 12 the next week and consistently try to increase by 2.)

Deadlifts
275 lbs x 5 (DOH warmup)
375 lbs x 2 x 4 sets (seemed harder than it should have been)

Grappling - Later in Night
30 minutes

Core/Stretch
Ab Wheel Rollouts: 10 x 5 sets (3 standing, 2 from knees)
Static Stretch: 20 minutes
 
I took yesterday as a full rest day. Having the new house is really helping me take at least one full day a week. I've been trying to pick one day to do chores which also serves as a rest day. I got in a good nap too!
 
Shitty day. I almost felt sick after squats. I didn't even feel like eating, and I went to bed early. Not the best day in the world.

Bench - Recovery
135 lbs x 8 x 3 sets

Thickbar Pullups - Heavy, Low Volume
+25 lbs x 3
+35 lbs x 2
+45 lbs x 1
+40 lbs x 2 (kipped a bit on the second)
+35 lbs x 2
+30 lbs x 2 (getting tired and losing grip)
+25 lbs x 3

Front Squats
135 lbs x 5 (warmup)
205 lbs x 3 x 4 sets (actually, I dropped the weight on the last rep of the second set. I'm not sure what the hell was wrong with me, but this weight felt a lot heavier than it should have. I was doing this for sets of 5 a couple weeks ago. This definitely left me discouraged. The only explanation is doing this lift last, but it's not like I had A LOT of volume before it.)
 
Heavy Bag
Five 3 minute rounds

Grappling
40 minutes (My hips feel about 20x better than when I first started. I'm really good at moving to my right side in guard going for the opponent's left arm, but I'm pretty weak at going the opposite direction. I tried working on that all night.)

Core/Stretch
V-ups: 3 sets of 10
Toe Touches: 3 sets of 10
Sprinters: 3 sets of 10
Hip Thrusters: 3 sets of 10

Static Stretch: 20 min.
 
Oblivian said:
Drew:
I have very little formal training in standup. I've been hitting the bags for about 3-4 years though, and have been taught a few things along the way. I'll try to explain certain basic combos that go along with the "flow" of punches. Basically any combo I do is based upon how my body transfers after a punch. The combos I worked on there are a bit complex to explain, so I'll go through what I follow as "the basics"

1. When I throw a jab - right straight (1 2 combo), I'm always bringing my right hand and bodyweight back after the right straight while keeping my left hand guarding my jaw. When my weight starts leaning back, it's the perfect opportunity to throw a left kick (any height). It's also a good opportunity to duck and throw a left hook (1 2 3) combo.
2. On uppercuts, I tend to bend at the knees and lean the opposite way of the arm that is throwing. This gives a good opportunity to throw a hook with the other hand afterwards.
3. It's always felt natural throwing a right kick after a left hook for me.

It's hard for me to explain without showing. I go through combos in slow motion quite a bit. I also do the Bas Rutten thai boxing tapes where you add a knee or kick at the end. I experimented with different things there. Besides that, I get on youtube or browse the standup forum. Trust me, there are a lot better people to take advice from on standup than me. I just do what feels right where my technique doesn't feel sloppy.
Click to expand...

Thanks Oblivian - This makes sense to follow everything with something else that is a natural movement. I will also check out the standup forum for good combos.
 
Just got done lifting. It's around 3:45, so I'm not done for the day. I have a video to post and I'll probably get in another workout. I'll try to get those up tomorrow morning if the forum isn't too busy. I wanted to post this today before I forgot what I did.

Warmup
Jump Rope: 5 minutes

Power Cleans (form work as always)
135 lbs x 5 (2 sets as hang cleans, 3 sets as power cleans)
185 lbs x 2 (I took a video for a form check. This will be posted tomorrow. I can definitely tell I still have a ways to go. I wish I could watch in slow motion, but I'm not smart enough to figure out how.)

Bench Press (high weight, low reps/pause presses - week 1 new routine)
205 lbs x 3 (pause presses)
215 lbs x 2 (pause presses)
225 lbs x 1 (pause press)
235 lbs x 1 (normal)
225 lbs x 2 (normal)
205 lbs x 3 (2 pauses, 1 normal)

Pullups (volume - 5x5 week 1 new routine)
+5 lbs x 5 x 5 sets

Overhead Squats
65 lbs x 5 (warmup)
105 lbs x 2 x 4 sets
 
XTrainer said:
Are you benching with a normal grip yet?
Click to expand...

Nope. I'm waiting for my tax refund then I'll probably make the order. I probably will be benching on the same bench for another 4 weeks. I figure I'll order the sumo rack in about 2 weeks and then have to wait on it to get here. I figure my routine will change a lot once I get that. I'll finally be able to back squat again, do good mornings, and be able to bench with a normal grip.
 
Well I didn't get much else in last night. I did technique work on the heavy bag for about 30 minutes. A lot of the combos were in slow motion working on the mechanics/form. My technique has improved drastically over the last few months though. I really think the work on technique in slow motion really helps me understand what I need to be doing.

Here is the video of the Power Cleans from yesterday:

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Grappling
30-40 minutes. I finally learned how to triangle on the left side. I always had trouble going this way for a couple reasons. I never was able to make the full triangle position with my legs. I'm not quite sure why I was having trouble doing that, but I was able to get it today. Second, since I couldn't make the full triangle position, pressure would be put on my left ankle. I have broke my left ankle and foot once and sprained it a few times. I was never able to hold the triangle if pressure was applied there. I'm pretty happy I finally got over whatever it was holding me back.

Tabata Burpees
4 min. tabata: 56 burpees (7 per interval)

Grip Work
3 "circuits" of the following:
Grippers (cheap equivalent to COC trainer): 10 reps holding the 10th for approximately a minute
Hex Dumbbell Claw Hold: 20 lbs dumbbell
Ghetto Wrist Roller: forward and backward with 20 lbs
Pinch grip: Three 10 lbs plates
Hubcap grip: 10 lbs (first time doing these, the grip is basically on the tip of my fingertips.)

Core/Stretch
Weighted SItups: +20 lbs x 20 x 2 sets
Leg Raises: 2 sets of 25

*My weight is now up to 180 lbs. I'm starting to feel a bit sluggish. I'm thinking about finishing my current routine and designing a new 1 month routine to improve my deadlift for the competition. After that, I may do a month focused more on conditioning/gpp compared to strength. I'd still lift, but probably only 2 days a week.
 
Yesterday was a full day of rest. I'm a bit worried about todays workout because my ribs are aching. I've had this same problem from straining on pullups. This new program will have me straining on pullups 3 days a week, so I'm hoping it goes away or only lasts a day.
 
Yesterday was a good lifting day, but bad grappling night.

Warmup
Jump Rope: 5 minutes
Overhead Squats: 65 lbs x 5 x 3 sets

Thickbar Pullups (Max at BW)
12 (I may have kipped on the last one, but there was ice on the bar from the snow/cold, so I'm counting it.)
*This keeps me on track for 16 in a couple weeks. That will mean that I'm doing the same # of pullups on a thickbar as I was doing on a regular bar a couple months ago.

Bench - Volume Day
135 lbs x 8 (warmup)
195 lbs x 5 x 5 sets

Deadlift
295 lbs x 3 (DOH warmup)
385 lbs x 2 x 4 sets

Grappling Later in Night
15 minutes or so then I stopped. I ate too much at dinner and felt like I was going to either shit my pants or throw up at any time. I decided to stop.
 
Oblivian said:
Drew:
I have very little formal training in standup. I've been hitting the bags for about 3-4 years though, and have been taught a few things along the way. I'll try to explain certain basic combos that go along with the "flow" of punches. Basically any combo I do is based upon how my body transfers after a punch. The combos I worked on there are a bit complex to explain, so I'll go through what I follow as "the basics"

1. When I throw a jab - right straight (1 2 combo), I'm always bringing my right hand and bodyweight back after the right straight while keeping my left hand guarding my jaw. When my weight starts leaning back, it's the perfect opportunity to throw a left kick (any height). It's also a good opportunity to duck and throw a left hook (1 2 3) combo.
2. On uppercuts, I tend to bend at the knees and lean the opposite way of the arm that is throwing. This gives a good opportunity to throw a hook with the other hand afterwards.
3. It's always felt natural throwing a right kick after a left hook for me.

It's hard for me to explain without showing. I go through combos in slow motion quite a bit. I also do the Bas Rutten thai boxing tapes where you add a knee or kick at the end. I experimented with different things there. Besides that, I get on youtube or browse the standup forum. Trust me, there are a lot better people to take advice from on standup than me. I just do what feels right where my technique doesn't feel sloppy.
Click to expand...

Just thought Id throw my few cents in here but if you arn't comfortable throwing a combo, throw that combo over and over again and work on form. pritty soon you'll be throwing it second nature, like nothing lifts youre opponents hands for a right rib kick better than a right cross, but you get more power throwing the kick after a left hand. all in all it pays to be cordinated for both setups.
 
Bas Rutten Cd's
Three 2 min rounds of boxing
Three 2 min rounds of thai boxing

Ab Wheel + Stretch
Ab wheel: 5 sets of 10 from knees
Static Stretch: 15 minutes
 
Warmup
5-10 minute jump rope

Bench (Recovery)
135 lbs x 8 x 3 sets

Thickbar Pullups (Heavy - Low Volume)
+25 lbs x 3
+35 lbs x 2
+45 lbs x 1
+50 lbs x 1
+55 lbs x 1 (questionable)
+45 lbs x 1
+35 lbs x 2

Front Squats
135 lbs x 5 (warmup)
205 lbs x 3 x 4 sets

Grappling - Later in Night
45 minutes

Static Stretch: 15 minutes
 
I took a day off yesterday and felt great lifting today.

Warmup
Jump Rope: 10 minutes

Bench Press (Heavy - Low Volume)
205 lbs x 3 (pause presses)
215 lbs x 2 (pause presses)
225 lbs x 1 x 6 sets
*I was without a spotter today. The 225 lbs sets felt great. I felt like I could have done a couple sets of doubles, but I didn't want to risk it. I think I'm going to try to do the same with 230 lbs next week.

Power Cleans (Form Work)
135 lbs x 5 x 2 sets (one as hang, one as power)
155 lbs x 3 x 2 sets (one as hang, one as power)
175 lbs x 1 x 2 sets (one as hang, one as power)
*Form felt solid on all of these. Obviously, the weight is a lot lighter than what I'm used to. I think I'm going to bump up 10 lbs next week and see if the form stays good. I'll keep going up until the form slips. I'm wanting to film a couple at 185 lbs that feel like the form is good and post it.

Thickbar Pullups (Volume)
+10 lbs x 5 x 5 sets

Overhead Squats
65 lbs x 5 (warmup)
115 lbs x 2 x 4 sets

Heavy Bag
Five 3 minute rounds

Core/Stretch
V-ups: 3 sets of 10
Toe Touches: 3 sets of 10
Sprinters: 3 sets of 10
Hip Thrusters: 3 sets of 10

Static Stretch: 20 minutes
 
I had a busy day today. Planned on doing more, but didn't have time.

50 burpee challenge
50 burpees in a little over 3 minutes

*This is the sissy version of the 100 burpee challenge. My focus has been entirely on strength lately along with the fact that it's winter and I know longer have a treadmill. The 100 burpee challenge I will need to work back up to. My lungs and muscles were burning after this. I'll probably do 60 burpees next time, then 70, and so forth.

Ab Wheel
5 sets of 10

Static Stretch: 15 minutes
 
I did burpees today for the first time in a long time (can't do them in my dorm, but I found a new gym w/lots of floor space).

Felt good.
 
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