Oblivian's Adaptations

XTrainer said:
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.
Click to expand...

I wish I could say the same. Mine did not feel good at all! I bet you if I tried to do the 100 burpee challenge right now, my time would be around 9-10 minutes. It wasn't so much getting in the first 50 or so, but my muscles just locked up and I couldn't catch my breath. I definitely need to get back in the groove with that.

By the way, that routine doing bench 3 times a week is paying off. I'm feeling a lot better on it. I am going to keep doing it for the next 2 weeks, but then I'm switching to something to get my deadlift up before the end of the competition. After that, I may do it again. I can't believe how well it's working after trying different things for 7 months!
 
Today will mark my third day off in a row. I don't think I've had 3 days off in a row unless I was sick for the past couple years. I've been busy with work, family stuff, and just overall tired both physically and mentally. My plan is to get back on schedule by doing Tuesday's scheduled lifting tomorrow (Thursday), and tomorrow's (Thursday) scheduled lifting on Saturday, and then be back on track for Sunday's lifting. It will be interesting to see how I feel tomorrow. A lot of times I feel great and much stronger after days off.
 
Oblivian said:
I wish I could say the same. Mine did not feel good at all! I bet you if I tried to do the 100 burpee challenge right now, my time would be around 9-10 minutes. It wasn't so much getting in the first 50 or so, but my muscles just locked up and I couldn't catch my breath. I definitely need to get back in the groove with that.

By the way, that routine doing bench 3 times a week is paying off. I'm feeling a lot better on it. I am going to keep doing it for the next 2 weeks, but then I'm switching to something to get my deadlift up before the end of the competition. After that, I may do it again. I can't believe how well it's working after trying different things for 7 months!
Click to expand...

Good to hear.
 
It's good to be back. Three days off seems like an eternity.

Warmup
Jump Rope: 10 minutes
Overhead Squats: 65 lbs - 3 sets of 5

Bench (Volume Day)
135 lbs x 8 (warmup)
200 lbs x 5 x 5 sets
*The last set was rough. Hopefully I can get 205 lbs next week.

Thickbar Pullups (Max at bodyweight)
12
*Somewhat pissed. I wanted 14. Losing grip became the issue. I have done 16 straight on a regular bar, and my goal was to do 16 on the thickbar by next week. I'll probably go to the playground sometime and try to get 20 on a normal bar. The bar I'm using is fatter than a baseball bat. I'd say the diameter is 5-6 inches.

Deadlift
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
395 lbs x 2 x 2 sets
395 lbs x 1 x 2 sets
*This was supposed to be 395 lbs x 2 x 4 sets. I like to switch my grip on which hand is under and which is over on each set. I typically do the opposite of what most do and have my right hand under and my left hand over. On the sets like that, I got 2. When I had my hands the other way, I only got 1. I feel a bit awkward on the setup that way.

Bas Rutten Tapes
Boxing: Two 3 min rounds
Thai Boxing: Two 3 min rounds
All Around Fighting: One 2 min round

Core/Stretch
Weighted Situps: +20 lbs x 20 x 2 sets
Leg Raises: 2 sets of 25
Static Stretch: 20 minutes
 
I just got an email that my sumo rack, new wrist roller, and 1 1/4 plates are sitting on my front porch. I'm excited for this weekend!
 
Grappling
40 minutes
*Nothing special. I tried learning gogoplatas and applying them, but I never really got one properly.

Stretch/Ab Wheel
Ab Wheel: 5 sets of 10 from standing
Static Stretch: 20 minutes

*This morning I'll be putting together my sumo rack. This will be the first time back squatting in over 2 years! I'm pumped.
 
Warmup
Assembling the damn sumo rack. It was more of a pain in the ass than I expected. I jumped rope really quick but jumped right into it. I doubt it was even 5 minutes.

Bench (Recovery Day)
135 lbs x 8 x 3 sets

Squats
135 lbs x 8
185 lbs x 5
205 lbs x 5
225 lbs x 3
275 lbs x fail
*First day back squatting in over 2 years. It definitely felt awkward. The setup on the 275 lbs felt really funny so I just quit. I don't think I failed due to lack of strength. I really hope my max is at least around 315 lbs, but maybe it's not. I'd be pretty upset if 275 lbs was my max if I'm front squatting 255 lbs. I think it will just take me a bit to get the form back and feel comfortable again. I was going to do more volume but I was anxious to see my form first.

Weighted Pullups (Heavy - Low Volume)
+25 lbs x 3
+45 lbs x 2
+60 lbs x 1
+65 lbs x 1 (PR)
+70 lbs x fail

Grip Work
Grippers (equivalent to COC Trainer): 3 sets of 10 each hand w/ hold on the last rep
Wrist Roller (I bought a new one): 25 lbs x 3 sets forward and back
Four 5 lbs Pinch Grip: 3 reps on each hand
Three 10 lbs Pinch Grip: 3 reps on each hand
Four 10 lbs Pinch Grip: Fail on both hands
Three 10 lbs + One 5 lbs pinch Grip: One on right hand, fail on left
Hex Dumbbell Claw Holds: 3 holds on each hand

Heavy Bag
Five 3 minute rounds

Abs/Core
Vups: 3 sets of 10
Toe Touches: 3 sets of 10
Sprinters: 3 sets of 10
Hip Thrusters: 3 sets of 10

Static Stretch: 10 minutes
 
Warmup
Went skateboarding for the first time since winter. I was out for about 30 minutes to an hour. It felt awkward being on a board

Jump Rope: 10 minutes

Power Cleans (form work)
135 lbs x 5 x 2 sets (1 set as hang, 1 set as power)
165 lbs x 3 x 2 sets (1 set as hang, 1 set as power)
185 lbs x 1 x 5 sets (2 sets as hang, 3 sets as power)
*I'm pretty sure 185 lbs may be a PR for me on hang cleans. Form felt great as well. I don't really have a problem with my hang cleans. I'm still working on the power clean form though.

Bench Press (Heavy - Low Volume)
135 lbs x 8 (warmup)
205 lbs x 3 (slight pause reps)
225 lbs x 2
235 lbs x 1 x 5 sets
235 lbs x fail on 6th set
*Really solid. I'm pretty sure my 1RM is increasing now that I can grip normal. I'll probably try to do a few singles with 240 lbs next week then hit a PR the week after. I'm hoping for 250 lbs.

Pullups (Volume)
+15 lbs x 5 x 5 sets
*Definitely a set/rep PR. I can tell I've improved greatly on these.

Overhead Squats
95 lbs x 3 (warmup)
125 lbs x 2 x 4 sets
*Again, a set/rep PR. Good day.

Burpees
60 in about 4 minutes. I had 40 done in probably a little over 2 minutes and rested too long.

Static Stretch: 20 minutes

*Today will be a full rest day.*
 
This is the last week of the routine I've been doing to increase my bench and pullups. Next week I'll go for new 1RM's. Frankly, I'm sick of bench and pullups.

Warmup
Jump Rope: 5 minutes
Back Squats: 135 lbs x 5 x 3 sets (getting form back)

Bench Press (Volume)
135 lbs x 8 (warmup)
205 lbs x 5 x 4 sets
205 lbs x 4 (fail on 5th)
*Pretty solid. This took a lot out of me though.

Thickbar Pullups (Max at Bodyweight)
11
*Not good. 12 on the thickbar was what I got the prior two weeks. I'm blaming this on the bench press session prior. I felt a little wore out.

Deadlifts
225 lbs x 5 (warmup - DOH)
295 lbs x 3 (warmup - DOH)
405 lbs x 2 x 2 sets
405 lbs x 1 x 2 sets (fail on the 2nd. This was with "switch grip". Normally I have my right hand under, but I switch it up every other set to have my left arm under.)

Bas Rutten Tapes
Boxing: Two 2 min rounds
Thai Boxing: Two 2 min rounds

Ab Wheel + Stretch
Ab Wheel: 5 sets of 10 from knees
Static Stretch: 15 minutes
 
Warmup
Jump Rope: 5 minutes
Overhead Squats: 65 lbs x 5 x 3 sets

Bench (Recovery Day)
135 lbs x 8 x 3 sets

Squats (Getting my form back)
135 lbs x 8 (warmup)
185 lbs x 5
205 lbs x 5
225 lbs x 3 x 3 sets
*I'm definitely sitting too far forward on my toes. I probably will be working on my form for quite a bit until I get back in the groove.

Thickbar Pullups (Heavy, Low Volume)
+25 lbs x 3
+45 lbs x 2
+55 lbs x 1 x 5 sets

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

Static Stretch: 15 minutes
 
Heavy Bag - Form Work + Tabata Round
Round 1 (5 minutes): Straight Punches, Basic Kicks, Footwork
Round 2 (5 minutes): Punch to Kick Combos, 2 Punch to Kick Combos
Round 3 (5 minutes): Different 3 punch combos ending with a kick or knee
Round 4 (5 minutes): Complex combo work and high kick work
Round 5 (3 minute tabata): Switch between 1-2 sprawl and punchout per interval

Warmup for Lifting
Jump Rope: 5 minutes
Back Squat (form): 3 sets of 5 at 135 lbs

Power Cleans (form work)
135 lbs x 5 x 2 sets (one as power, one as hang)
175 lbs x 3 (hang cleans - form slipped on last rep)
185 lbs x 3 (power clean - form slipped on last rep)
195 lbs x 1 (hang clean - PR, but I wasn't satisfied with form)
205 lbs x 1 (power clean - embarrassing form)
*I'm going to go back to dropping weight. It appears that 185 lbs is about the highest weight I can keep decent form on Power Cleans for singles. I think my form breaks past 175 lbs for Hang Cleans. Overall, my form on Hang Cleans is better than Power Cleans.

Bench (Heavy-Low Volume)
135 lbs x 8 (warmup)
205 lbs x 3
225 lbs x 2
240 lbs x 1 x 2 sets
240 lbs x fail
225 lbs x 2 x 2 sets

Overhead Squat
95 lbs x 3 (warmup)
125 lbs x 2 x 4 sets
*I was supposed to go for 135 lbs, but I felt a little off on this lift today.

*Pullups should have gone here, but the bar had ice. Ironically, my brother called at the same time to grapple since no one showed up for his class. It was a snowy icy day here.

Grappling
First 15 minutes my brother ran me through drills. Sweeps from guard. Regaining guard from side control. Avoiding the guillotine by passing to the side. The Von Flue choke. I think that was it.
Rolled for about 30-40 minutes. Very exhausting. I can't hold my brother in my guard for more than 15 seconds. I have to work on that. I avoided and fought off submissions well. Also caught a couple Kimuras. I think the main reason I got those is my strength level is a bit higher than his.
I'm sore all over today.
 
Burpees
60 burpees in 5 minutes (moderate pace, but I still wanted to do more. My burpee abilities have definitely declined over the past year.)

Jump Rope
10-15 minutes

Thickbar Pullups
+20 lbs x 5 x 4 sets
+20 lbs x 4 x 1 set (failed on 5th)
*Edit: I had +20 lbs x 4 x 4 sets! I definitely didn't do that many pullups yesterday.

Wrist Roller
25 lbs forward and back
35 lbs forward and back x 2 sets

Pinch Grip
Three 10 lbs weights x 3 on each hand
Four 10 lbs weights x 0 (fail)
Three 10 lbs weights + One 5 lbs weight x 0 (fail, not happy about this one)
Three 10 lbs weights x 3 on each hand

Hex Dumbell Claw Hold
3 holds on each hand as long as possible

Grippers (cheap ones equivalent to COC trainer)
3 sets of 10 with a hold on the last rep on each hand

Core Work
Weighted Situps: +20 lbs x 20 x 3 sets
Leg Raises: 25 x 3 sets

Heavy Bag
Five 3 minute rounds

Static Stretch
15 minutes
 
i need to start doing more burpees as well. just HATE doing them.

great job working them back in. i'll do some tomorrow morning.
 
Team Dragonfire said:
i need to start doing more burpees as well. just HATE doing them.

great job working them back in. i'll do some tomorrow morning.
Click to expand...

I'd say I had a little bit of a wake up call this weekend. When I was grappling someone (my brother) at a much higher level than me, my conditioning wasn't exactly where I thought it was or where it used to be. I was gassing a lot easier than I should have been. Burpees should help get me back to where I want to be, but it won't be fun!
 
Warmup
Jump Rope: 5 minutes
Overhead Squats: 65 lbs x 5 x 3 sets

Deadlift (PR Attempt)
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup - I think this is the most I've done DOH)
462.5 lbs x 1 (+7.5 lbs PR - Video below) *It's time to buy more weights!*
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/37c99x9qL1w&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/37c99x9qL1w&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Bench Press (PR Attempt)
135 lbs x 8 (warmup)
205 lbs x 3 (warmup)
225 lbs x 1 (warmup)
*fuckup* x 1 (see below)
247.5 x fail
*I thought I had 247.5 lbs set up the first time. I had two 45's, a 10, and a 1 1/4 on one side. The other side had a 5 lber instead of a 10. I didn't realize it and benched it. It wasn't until I watched the video that I noticed something was up. Technically, 242.5 lbs would be a 2.5 lbs PR though...haha. Anyways, I blew my load doing that and failed on the actual 247.5 lbs attempt.

Thickbar Pullups (Max at bodyweight)
13 (This is one better than last time and close to what I used to be able to do on a regular bar. I'm curious as to what I could get if I attempted on a regular bar.)

Bas Rutten Tapes
Boxing: Two 3 minute rounds
Thai Boxing: Two 3 minute rounds
All Around Fighting: One 3 minute round

Ab Wheel + Stretch
Ab Wheel: 5 sets of 10 (3 from standing, 2 from knees)
Static Stretch: 15 minutes
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,280,806
Messages
58,318,833
Members
175,999
Latest member
xande.fight

Share this page

Back
Top