Oblivian's Adaptations
- Thread starter Oblivian
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Forced day off. Well, not a complete day off I guess. I went to do my lifting and got 5 minutes of jump rope done and 3 sets of power cleans for warmup in. I started my front squats with a warmup set and began the first set when my knee shifted. My left knee has really been bothering me lately (not painful, but the floating/shifting). I'm still recovering from being sick as well so I figured I'd take today as a full day off. I'm going to attempt to lift tomorrow and see about my knee. If I'm still having issues, I have no choice but to not squat for a bit. Bummer.
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Honestly, it's pretty depressing. I am just getting over a week long sickness to start having these knee issues. I'm the type that likes to have only one day off a week tops, so this is driving me nuts!
I am somewhat hopeful that the knee thing will go away. My knees have always shifted/floated for the past couple years. Ironically, it never really happened lifting. It always happened when squatting down to pick something up or some other odd thing in everyday life. I'm wondering if it's a coincidence that the problem started occurring again once I started running. It's just like my parents used to tell me when I was younger: "You're really going to regret this jumping off the stairs and going down handrails thing you do on your skateboard. Your knees are going to be in sad shape when you get older!"
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Well my brother got the UFC Undisputed demo so I went over to his house last night. I figured it was probably a good idea to take another day off for the knee and my cold. I keep coughing up a bunch of mucus, so I'm hoping my body is getting rid of the last of it. I did, however, get in some chins, pullups, neutral grip pullups, and one-hand pullups on his Perfect Pullup. I also did some pushups for shits and giggles. Still, I'd consider it a full day off.
Well I've had two full days off and I'm having my parents over tonight for dinner. I'm definitely going to hit the bag later tonight though. I'm 2 days behind on lifting, so I'll probably double up this weekend and next weekend. I'm hoping the knee is alright, because I can't stand having multiple days off. I'm hoping for a 10 rep Push Press PR tomorrow as well.
Well I've had two full days off and I'm having my parents over tonight for dinner. I'm definitely going to hit the bag later tonight though. I'm 2 days behind on lifting, so I'll probably double up this weekend and next weekend. I'm hoping the knee is alright, because I can't stand having multiple days off. I'm hoping for a 10 rep Push Press PR tomorrow as well.
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Heavy Bag
Five 5 minute rounds
*I kept the first 3 minutes of each round more technique oriented. The last 2 minutes was conditioning oriented with a lot of sprawls, punchouts, consecutive knees, etc.
Static Stretch
20 minutes
*I had the parents over for dinner and then we went out for ice cream so I was short on time. I am a bit worried about that cold I had because it seems to have manifested itself into some sort of upper respitory infection. My voice is virtually gone and I'll cough up mucus every now and then. It feels like I Have a constant "frog" in my throat. Anyhow, I avoid going to the doctor because of my company's shitty insurance. If this continues, I'll have no choice but to see what is up.
Five 5 minute rounds
*I kept the first 3 minutes of each round more technique oriented. The last 2 minutes was conditioning oriented with a lot of sprawls, punchouts, consecutive knees, etc.
Static Stretch
20 minutes
*I had the parents over for dinner and then we went out for ice cream so I was short on time. I am a bit worried about that cold I had because it seems to have manifested itself into some sort of upper respitory infection. My voice is virtually gone and I'll cough up mucus every now and then. It feels like I Have a constant "frog" in my throat. Anyhow, I avoid going to the doctor because of my company's shitty insurance. If this continues, I'll have no choice but to see what is up.
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Still having upper respiratory issues, but I'm back in the groove. Good workout today.
Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Front Squats
135 lbs x 5 (warmup)
205 lbs x 5 x 5 sets
*Going to jump to 215 next week, and hopefully get 225 lbs the week after.
Push Press
135 lbs x 5 (warmup)
155 lbs x 5 (speed work)
175 lbs x 10 (+5 lbs PR)
180 lbs x 5 (bad rhythm so I stopped)
Complex - Dynamic Row to Deadlift to Shrug
235 lbs x 5 x 3 sets
*Ugly rows as always. I am not going to increase weight anymore due to the rows holding me back.
Run (after dinner and a break from lifting)
1.7 miles at moderate pace (12 minutes)
*I couldn't push it too much because of the respiratory issues, but I got a good sweat going.
Pullups/Chins
BW x 10 x 3 sets (1 set pullups, 1 set chins, 1/2 set pulls to 1/2 set chin)
Weighted Pushups
+35 lbs x 25
+35 lbs x 20
+35 lbs x 15
*I felt jacked and tan after this.
Core/Stretch
Vups: 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
Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Front Squats
135 lbs x 5 (warmup)
205 lbs x 5 x 5 sets
*Going to jump to 215 next week, and hopefully get 225 lbs the week after.
Push Press
135 lbs x 5 (warmup)
155 lbs x 5 (speed work)
175 lbs x 10 (+5 lbs PR)
180 lbs x 5 (bad rhythm so I stopped)
Complex - Dynamic Row to Deadlift to Shrug
235 lbs x 5 x 3 sets
*Ugly rows as always. I am not going to increase weight anymore due to the rows holding me back.
Run (after dinner and a break from lifting)
1.7 miles at moderate pace (12 minutes)
*I couldn't push it too much because of the respiratory issues, but I got a good sweat going.
Pullups/Chins
BW x 10 x 3 sets (1 set pullups, 1 set chins, 1/2 set pulls to 1/2 set chin)
Weighted Pushups
+35 lbs x 25
+35 lbs x 20
+35 lbs x 15
*I felt jacked and tan after this.
Core/Stretch
Vups: 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
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Probably not. Since I've never done them, I figure Push Press will be my best bet for a 10 RM. That last rep went up easy, so I think I can be doing 180 lbs in a week or so. I feel like I can get in a rhythm really easily on Push Press.
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Our overhead presses are pretty similar, I will enjoy battling you in this contest...
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I hear ya. Too bad I wasn't captain. I was a complete nerd and researched logs on here for dark horses and such. I have a feeling that you may end up with better numbers than people picked before you. What is your goal in the competition? I'm hoping to get 205 lbs x 10.
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I'm shooting for 225x10, it may be ambitious but that's the only way I can keep myself motivated. I really haven't done any overhead work until the past couple weeks. I did 190x6 yesterday and I feel like I can still get a lot more out of my leg drive. I also think I'm holding the lockout too long and it's draining my shoulder and triceps strength.
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Shadowbox
Five rounds at 3 minutes (A set of grip work - shown below - between rounds with no rest)
Pinch Grip
Three 10's x 5 (each hand)
Three 10's + One 5 x 1 on right hand, fail on left hand but I did holds from the top position
Four 10's x fail both hands, did a few holds from top position
Wrist Roller
35 lbs x forward and back x 3 sets
Grippers (Equivalent to COC trainer)
3 sets of 10 with long holds on last rep
Hex Dumbbell Claw Hold
20 lbs x 3 sets each hand
*I was pretty sweaty at this point. The dumbbell slipped quite a bit.
Tabata Burpees
4 1/2 minute tabata - 63 burpees (7 per interval)
*I lost count on what set I was on. I was either going to do 4 minutes or 5 minutes, but I completely lost count and stopped when everything was getting sloppy and I was spitting up mucus from the cold I'm getting over. It ended up being 4 1/2 minutes by review.
Five rounds at 3 minutes (A set of grip work - shown below - between rounds with no rest)
Pinch Grip
Three 10's x 5 (each hand)
Three 10's + One 5 x 1 on right hand, fail on left hand but I did holds from the top position
Four 10's x fail both hands, did a few holds from top position
Wrist Roller
35 lbs x forward and back x 3 sets
Grippers (Equivalent to COC trainer)
3 sets of 10 with long holds on last rep
Hex Dumbbell Claw Hold
20 lbs x 3 sets each hand
*I was pretty sweaty at this point. The dumbbell slipped quite a bit.
Tabata Burpees
4 1/2 minute tabata - 63 burpees (7 per interval)
*I lost count on what set I was on. I was either going to do 4 minutes or 5 minutes, but I completely lost count and stopped when everything was getting sloppy and I was spitting up mucus from the cold I'm getting over. It ended up being 4 1/2 minutes by review.
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Morning LSD Run
3.5 miles
Squat
135 lbs x 5 (warmup)
235 lbs x 5 x 5 sets
Complex - Power Clean + Push Press + Front Squat
150 lbs x 5 x 3 sets
*Brutal. I'm increasing by 5 lbs on more week and then switching up the routine.
Thickbar Pullups
BW x 8
+27.5 lbs x 3 x 3 sets
BW x 8
Core/Stretch
Weighted Situps: +20 lbs x 20 x 2 sets
Leg Raises: 25 x 2 sets
Static Stretch: 15-20 minutes
3.5 miles
Squat
135 lbs x 5 (warmup)
235 lbs x 5 x 5 sets
Complex - Power Clean + Push Press + Front Squat
150 lbs x 5 x 3 sets
*Brutal. I'm increasing by 5 lbs on more week and then switching up the routine.
Thickbar Pullups
BW x 8
+27.5 lbs x 3 x 3 sets
BW x 8
Core/Stretch
Weighted Situps: +20 lbs x 20 x 2 sets
Leg Raises: 25 x 2 sets
Static Stretch: 15-20 minutes
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Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Bench Press
135 lbs x 5 (warmup)
200 lbs x 5 x 5 sets
*I screwed up and thought I was supposed to be doing 200 lbs. This week should have been 202.5 lbs. It probably doesn't make much difference as I'll still be jumping to 205 lbs next week.
Complex: Hang Clean to SOHP/Push Press* to 1 1/2 Back Squats
150 lbs x 5 x 3 sets
*Brutal. First 2-3 reps were definitely SOHP and the last 2-3 reps used a tiny bit of leg drive.
Thickbar Chins
BW x 8
+32.5 lbs x 3 x 3 sets
BW x 8
*Lifting was in morning, below workout was in evening.
Warmup
Shot basketball at the park.
Mile Run
A bit under 6 min 30 seconds. The first 1/2 mile was an all out sprint but my legs started to give out. In the past 2 days, my legs have took a beating with all of the squatting and running. I was pretty happy with this time.
Ab Wheel + Stretch
10 x 5 sets (from knees)
Static Stretch: 15 minutes
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Bench Press
135 lbs x 5 (warmup)
200 lbs x 5 x 5 sets
*I screwed up and thought I was supposed to be doing 200 lbs. This week should have been 202.5 lbs. It probably doesn't make much difference as I'll still be jumping to 205 lbs next week.
Complex: Hang Clean to SOHP/Push Press* to 1 1/2 Back Squats
150 lbs x 5 x 3 sets
*Brutal. First 2-3 reps were definitely SOHP and the last 2-3 reps used a tiny bit of leg drive.
Thickbar Chins
BW x 8
+32.5 lbs x 3 x 3 sets
BW x 8
*Lifting was in morning, below workout was in evening.
Warmup
Shot basketball at the park.
Mile Run
A bit under 6 min 30 seconds. The first 1/2 mile was an all out sprint but my legs started to give out. In the past 2 days, my legs have took a beating with all of the squatting and running. I was pretty happy with this time.
Ab Wheel + Stretch
10 x 5 sets (from knees)
Static Stretch: 15 minutes
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Light day today. Sore from the weekend.
Heavy Bag
Three 5 min. rounds - Focused on a lot of combos with punches and kicks. First time effectively using combos that end with the same side punch and kick. Examples - 1-2 right low kick; right straight-left hook-left low kick, etc. I was in the habit of only throwing opposite punch to kick combos. Examples 1-2 left low kick, right straight - left hook-right low kick, etc.
Heavy Bag
Three 5 min. rounds - Focused on a lot of combos with punches and kicks. First time effectively using combos that end with the same side punch and kick. Examples - 1-2 right low kick; right straight-left hook-left low kick, etc. I was in the habit of only throwing opposite punch to kick combos. Examples 1-2 left low kick, right straight - left hook-right low kick, etc.
Doesn't quite fit in a dorm.
- Joined
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Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Front Squats
135 lbs x 5 (warmup)
215 lbs x 5 x 5 sets
*I'm pretty sure this is a PR. I struggled on the last two sets.
Push Press
135 lbs x 5 (warmup)
155 lbs x 5 (speed work)
180 lbs x 9 (fail on 10th rep, +5 lbs PR attempt)
Complex - Dynamic Row to Deadlift to Shrug
225 lbs x 5 x 3 sets
*Rows were much cleaner this week.
Plyometrics
This was the hour long P90x plyos. My girlfriend is doing the P90x workout so I did this with her. I actually think the plyo workout is pretty good.
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Front Squats
135 lbs x 5 (warmup)
215 lbs x 5 x 5 sets
*I'm pretty sure this is a PR. I struggled on the last two sets.
Push Press
135 lbs x 5 (warmup)
155 lbs x 5 (speed work)
180 lbs x 9 (fail on 10th rep, +5 lbs PR attempt)
Complex - Dynamic Row to Deadlift to Shrug
225 lbs x 5 x 3 sets
*Rows were much cleaner this week.
Plyometrics
This was the hour long P90x plyos. My girlfriend is doing the P90x workout so I did this with her. I actually think the plyo workout is pretty good.
- Joined
- Mar 7, 2006
- Messages
- 44,481
- Reaction score
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I have one more week on my current routine. I will follow up immediately with this routine -
Day 1
Back Squats: 5 sets of 3 with linear progression of 10 lbs starting at 255 lbs
Push Press: Heavy Singles, Doubles, and Triples
Pullups: These will start and end with a set of BW, but I'll be doing 3 sets of 5 with a linear progression of 5 lbs starting at +15 lbs
Day 2
Bench Press: 5 sets of 3 with linear progression of 5 lbs, but slowing to 2.5 lbs after Week 3 starting at 210 lbs. This has me ending at 225 lbs.
Front Squat: 5 sets of 3 with linear progression of 10 lbs starting at 235 lbs
Bent Over Row: I'm going to wing it here. I've had time off on these, so I'll do whatever feels right.
Day 3
Deadlift: 8 sets of singles with a linear progression of 5 lbs starting at 425 lbs
Push Press: Working for 10 RM - I have an idea of a 5 lbs increase after the first week but 2.5 lbs thereafter starting around 180 lbs.
Chins: Starts and ends with a BW set, but 3 sets of 5 with linear progression of 5 lbs starting at +25 lbs
Overhead Squat: Whatever feels good. I have on and off days with these.
This routine lacks Power Cleans, but I'll be doing them for warmup. I will test my max after this routine. My goal is as follows on each lift:
Back Squat: 345 lbs (+30 lbs PR)
Push Press: 245 lbs (+20 lbs PR) - 10 RM of 195 lbs
Bench Press: 265 lbs (+20 lbs PR)
Front Squat: 315 lbs (+20 lbs PR)
Deadlift: 495 lbs (+20 lbs PR)
Overhead Squat: 155 lbs (+10 lbs PR)
Day 1
Back Squats: 5 sets of 3 with linear progression of 10 lbs starting at 255 lbs
Push Press: Heavy Singles, Doubles, and Triples
Pullups: These will start and end with a set of BW, but I'll be doing 3 sets of 5 with a linear progression of 5 lbs starting at +15 lbs
Day 2
Bench Press: 5 sets of 3 with linear progression of 5 lbs, but slowing to 2.5 lbs after Week 3 starting at 210 lbs. This has me ending at 225 lbs.
Front Squat: 5 sets of 3 with linear progression of 10 lbs starting at 235 lbs
Bent Over Row: I'm going to wing it here. I've had time off on these, so I'll do whatever feels right.
Day 3
Deadlift: 8 sets of singles with a linear progression of 5 lbs starting at 425 lbs
Push Press: Working for 10 RM - I have an idea of a 5 lbs increase after the first week but 2.5 lbs thereafter starting around 180 lbs.
Chins: Starts and ends with a BW set, but 3 sets of 5 with linear progression of 5 lbs starting at +25 lbs
Overhead Squat: Whatever feels good. I have on and off days with these.
This routine lacks Power Cleans, but I'll be doing them for warmup. I will test my max after this routine. My goal is as follows on each lift:
Back Squat: 345 lbs (+30 lbs PR)
Push Press: 245 lbs (+20 lbs PR) - 10 RM of 195 lbs
Bench Press: 265 lbs (+20 lbs PR)
Front Squat: 315 lbs (+20 lbs PR)
Deadlift: 495 lbs (+20 lbs PR)
Overhead Squat: 155 lbs (+10 lbs PR)
