Oblivian's Adaptations

[Oblivian]

Warmup
Jump Rope: 5 min
Overhead Squat: 95 lbs x 5 x 3 sets

Hang Clean (going for 1RM)
135 lbs x 5 (warmup)
185 lbs x 1 (warmup - form didn't feel great though)
205 lbs x 1 (absolute shit form, but it felt good getting weight up)

*Just to clarify, I won't be lifting heavy on hang cleans and power cleans much. I've been trying to fix my form, and it's working for lighter weights. Once I hit a certain weight, old habits kick in. I was just curious how much I could get with my old shitty form.

Front Squat (going for 1RM
135 lbs x 5 (warmup)
185 lbs x 3 (warmup)
225 lbs x 1 (warmup)
275 lbs x 1 (+20 lbs PR)

Bench (going for 1RM)
135 lbs x 8 (warmup)
205 lbs x 3 (warmup)
225 lbs x 1 (warmup)
250 lbs x fail
247.5 lbs x fail

*Pretty bummed, but not surprised. My bench gains always lag FAR behind my other gains. I figured since I had a PR on both push press and SOHP that I could hit a PR on bench, but that didn't quite work out.

Warmup Run (I ate after lifting and took a break before this)
1.25-1.5 mile run at moderate pace

Heavy Bag
Five 3 min. rounds

Core/Stretch
Weighted Situps: +20 lbs x 20 x 2 sets
Leg Raises: 25 x 2 sets
Static Stretch: 15 minutes

 

[Oblivian]

LSD Run
3-3.25 miles

I didn't do anything else because I felt tired and had my nephew's birthday party to go to. Since I got so much rest, I'm going for 495 lbs on deadlift. I planned on waiting a week, but fuck it.

 

[Oblivian]

Warmup
Jump Rope: 10 minutes
Power Cleans: 135 lbs x 5, 165 lbs x 3, 185 lbs x 1

Deadlift (going for 1RM of 495 lbs)
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
495 lbs x fail x twice (didn't even budge both times)
*I think I'm going to throw in the towel on attempting another 1RM for the contest. I've gained 70 lbs on my 1RM in 6 months, so I'm bound to hit a plateau. If I feel really good next weekend, I might go for 485 lbs, but it's doubtful.

SOHP (going for 1RM)
135 lbs x 5 (warmup)
190 lbs x fail
*I figured since I increased so much on Push Press, that I'd get this. Obviously the lifting day started out bad after 2 fails.

Push Press (testing 10 rep max for the new competition)
170 lbs x 10

175 lbs x 9 (failed on 10th rep - but I think I can get it if I was fresh)

Overhead Squat (going for 1RM)
95 lbs x 5 (warmup)
125 lbs x 3 (warmup)
155 lbs x fail (I actually got the weight up, but lost balance at the top)
155 lbs x 1 (+10 lbs PR)

Shadowboxing with pullups/chins between rounds - no breaks
Round 1: 2 min + 10 pullups
Round 2: 2 min + 10 pullups
Round 3: 2 min + 10 chinups
Round 4: 2 min + 5 chins + 3 chins + 2 chins (arms were dead, so I couldn't do 10 straight)
Round 5: 2 min (no pullups/chins)
*This was killer. Rough on the cardio and rough on the muscle endurance.

Grappling
40 minutes

Burpees
2 sets of 25

Ab Wheel
5 sets of 10 (5 reps standing, 5 from knees)

Static Stretch
20 minutes

 

[Oblivian]

I'm starting a new routine that I'm pretty excited about. I haven't really got into complexes, and I'm ready to try it out. I still want to focus on some major lifts, and I'm going with linear progression. Here it is:

Tuesday
Squat: 5x5 - linear progression starting at 205 lbs (*the first weeks will be light so I'll work on form. I'll probably increase by 10 lbs until I hit a rough set*)

Complex - 5 sets of 5 reps - linear progression beginning at 135 lbs
Power Clean
Push Press
Front Squat

Thursday
Bench Press: 5x5 - linear progression starting at 205 lbs. (*I'll probably work on my form and arch first. I'll probably increase by 5 lbs per week.*)

Complex - 5 sets of 5 - linear progression starting at 135 lbs
Hang Clean
SOHP
One and a half squat

Saturday or Sunday
Front Squat: 5x5 - linear progression starting at 185 lbs

Compex - 5 sets of 5 - linear progression starting at 225 lbs
Dynamic Row
Deadlift
Shrug

Push Press: 175 lbs x max reps (I'll start at this weight until I can do it 10 times. After that, I'll increase by 5 lbs until I get 10 and keep moving forward.

Saturday or Sunday (Opposite day of above workout)
Grip Work
Pullups/chins

*I'll also do deadlifts on these days if I feel good. I'll cut the grip work and pullups/chins by a bit on those days. I'm going to see how it goes before I decide. I will probably deadlift once every 2 weeks or maybe once every 3 weeks.

 

[XTrainer]

There are lots of cool things happening here. Your rate of progress is great.

Interesting routine. I'd work pull ups or chins in there a bit more frequently if I were you. You're not doing much upper body pulling.

 

[Oblivian]

Interesting routine. I'd work pull ups or chins in there a bit more frequently if I were you. You're not doing much upper body pulling.

I was thinking the same thing. I may throw in pullups/chins on my off days or at the end of a workout. I'll probably do weighted chins/pulls on the grip day. I'll figure something out for sure. This is the first time I've really been excited and anxious about a routine. I definitely need this for a change of pace from only heavy, low volume lifting.

 

[Oblivian]

1.35 mile run - fast/moderate pace. I didn't get to time it, but my lungs were burning. I wanted to do dips at the playground, but kids were playing. I didn't want to look like a phile.

 

[XTrainer]

1.35 mile run - fast/moderate pace. I didn't get to time it, but my lungs were burning. I wanted to do dips at the playground, but kids were playing. I didn't want to look like a phile.

Good thinking. For more on that disturbing topic, check my log entry for today.

 

[Cratos]

1.35 mile run - fast/moderate pace. I didn't get to time it, but my lungs were burning. I wanted to do dips at the playground, but kids were playing. I didn't want to look like a phile.

Think about all the moms...

Just kiddin'. Nice program

 

[Oblivian]

Yesterday was a rest day. Today I start my new routine, but I'll only be lifting. I have to get in a nap before Fight Night + TUF. I'm not used to staying up that late.

Good thinking. For more on that disturbing topic, check my log entry for today.

Haha..I read that yesterday! Very awkward...

 

[Oblivian]

Quick preamble. I posted my new routine a few posts down. I decided to modify it by only doing the complex for 3 sets and adding 5 sets of pullups/chins at the end.

Week 1 of New Routine
Warmup
Jump Rope: 5 minutes
Overhead Squat: 95 lbs x 3 x 3 sets

Squat
135 lbs x 5 (warmup)
205 lbs x 5 x 5 sets
*This will be a linear progression. The first couple weeks will be really working out form issues. The weight is fairly light.

Complex: Power Clean to Push Press to Front Squat
135 lbs x 5 x 3 sets
*A lot harder than I thought it'd be. I'm not sure if it was because of how hot it felt in my shed, but this wore me out. This will also be linear progression, but I'll only increase by 5 lbs per week. I'm not sure how much weight I could do here for 3 sets because I didn't think 135 lbs would be as hard as it was.

Pullups
BW x 10
+15 lbs x 5
+30 lbs x 3 x 2 sets
BW x 9 (couldn't quite get 10)

*No other training, stretching, etc. because I had to nap before Fight Night.

 

[btwrestler119]

The complexes are always a lot harder than one would expect, at least from my experience. I did 135lb for hang clean to front squat to push press to bent over row complex for ten reps a couple of weeks ago and I felt like I was going to die, at 7 reps or so I had to start resting the weight on my thighs between each rep. I thought I was going to do 3 sets of this, but I was on the verge of puking so I stopped after the first set.

 

[Oblivian]

The complexes are always a lot harder than one would expect, at least from my experience. I did 135lb for hang clean to front squat to push press to bent over row complex for ten reps a couple of weeks ago and I felt like I was going to die, at 7 reps or so I had to start resting the weight on my thighs between each rep. I thought I was going to do 3 sets of this, but I was on the verge of puking so I stopped after the first set.

I can say this: For as much as Crossfit gets knocked here, I have a newfound respect for the people that do it. Some of those complexes look brutal!

 

[Oblivian]

Heavy Bag
Five 3 min. rounds
I concentrated a bit more on sprawls, punchouts, and keeping a fast pace for conditioning.

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: 15 minutes

I wanted to do more today, but my sleep schedule was all screwed up from staying up late last night. I took a nap after work and didn't wake up until 8.

 

[TheAth-ah-lete]

Good stuff in here. I did a complex with 135lbs today too. I expected it to be alot easier than it was. It kicked my ass.

 

[WhiteLightning**]

Jeez. Everyone's doing 135# complexes today. Maybe I'll head to my basement and knock out some Bear rounds.

 

[Oblivian]

Week 1: New Routine

Warmup
Jump Rope: 5 min
Overhead Squats: 95 lbs x 3 x 3 sets

Bench Press
135 lbs x 5 (warmup)
185 lbs x 5 x 5 sets
*Pretty light. Mainly worked on form. Next week I'll jump to 195 lbs and then probably increase by 5 lbs from there on.

Complex: Hang Clean to SOHP to 1 1/2 Back Squats
135 lbs x 5 x 3 sets
*Pretty brutal on the shoulders. The worst part was putting the weight behind the head for squats and then getting it back over. My grip felt fried after this as well. I think my major weakness is muscle endurance, not cardio.

Thickbar Chins
BW x 10
+30 lbs x 3 x 3 sets
BW x 9 (I was losing grip for the 10th so I didn't do it.)

Ab Wheel Burpees
3 sets of 10
*First time doing these, and I wasn't a fan. I'll stick to normal standing ab wheel rollouts and normal burpees.

 

[takeahnase]

can you not lock out your arms in a straight fashion? because your arms were pretty bent during the ohs and did not look to be locked out during the push press.

 

[TheAth-ah-lete]

Do you know how to behind the neck jerk?

I've also been overhead pressing and lowering the weight to my back for squats. When I just try to throw it over quickly it does not feel good on my shoulders, but if I lock it out and lower it slowly it actually feels pretty good and I am positive it has been the reason for my recent increase in shoulder flexibility.

Not that I am saying it will help you or anything, it's just something I apparently needed to work on.

 

[Oblivian]

can you not lock out your arms in a straight fashion? because your arms were pretty bent during the ohs and did not look to be locked out during the push press.

I've never really noticed and no one has mentioned it to me before. When I lift up my arms with nothing in my hands, my arms don't naturally lock out. I can do it, but it's very exaggerated. I used to skateboard a lot, and my elbows took quite a beating. I don't know if that would have anything to do with it, but it could be.

Actually, I just watched a few videos on youtube and I see a lot of other people do the same thing. I'll probably try to make sure I have a longer lockout on a Push Press/SOHP PR, but other than that, I'm not too worried about it. The last 225 lbs Push Press the arms were straight. I'm more concerned with getting the head through.

Do you know how to behind the neck jerk?

I've also been overhead pressing and lowering the weight to my back for squats. When I just try to throw it over quickly it does not feel good on my shoulders, but if I lock it out and lower it slowly it actually feels pretty good and I am positive it has been the reason for my recent increase in shoulder flexibility.

Not that I am saying it will help you or anything, it's just something I apparently needed to work on.

I've never done it. I may give it a shot. I'm pretty sure if I do a full out locked behind the neck jerk I probably wouldn't be able to complete the complex with much weight. I'll try it out next time.