Oblivian's Adaptations

[Oblivian]

Horrible lifting day today. I am taking a week to test 1RM and do whatever before I start my new routine. I did my typical warmup and normal warm up sets for squats, then I failed at 335 lbs. I figured I'd go down to 325 lbs which would be a +10 lbs PR and easily hit it, but I failed. I was pretty close, so I gave it one more shot. Another fail.

On to Push Press. I did a couple warmup sets and put on 235 lbs. I had been doing so much better at high rep work that I figured a 10 lbs PR would be easy. At the time I did 225 lbs for a 1RM, I was barely putting up 185 lbs for sets of 3, and now I'm doing 180 lbs x 10. Well 235 lbs felt like 2 tons. I failed miserably at it.

I decided to call it a day on lifting and take a nap. I don't think I've had this frustrating of a day in a while. I may do some burpees later tonight. Friday is another day to test 1RMs, so I'm hoping it goes better. I realize that some weekdays I don't lift as well. I'm assuming it's from stresses of work, so I may chalk it up to that. If that is the case, I'll need to program so I'm only attempting 1RM on the weekends.

 

[Oblivian]

100 burpee challenge
8 minutes 23 seconds
Pretty close to my best time, but my goal is to break 8 minutes. I'm actually pretty happy about this after the lifting earlier. I wanted to quit at about 60 burpees but I pushed through. I feel like I overcame my mental failure from earlier.

I'm about to static stretch for 15 minutes or so.

 

[Corrosion]

Do you do your burpees straight? Or in "sets"?

 

[Oblivian]

Do you do your burpees straight? Or in "sets"?

I've tried multiple things. What I'm doing now is 25 + 20 + 15 + 10 + 9 + 8 + 7 + 6 = 100. I used to try a tabata format with 7 per interval, but I had too much trouble towards the end. I can probably get 40-50 straight, but I wouldn't be able to do the rest. With me, I think it's important to get a bunch in at first. The last 20 are always sloppy and struggling, so I don't think my last few sets have to be less than 10 at a time.

 

[Oblivian]

Yesterday was a full rest day. Today was another day of fail. I did my basic warmups and attempted a 250 lbs Bench Press to an awful fail. I warmed up my Front Squats and failed at 295 lbs. I then failed at 285 lbs. I decided to just do the Conditioning Challenge and call it a day.

Conditioning Challenge
34 reps of hang cleans to press at 1/2 bodyweight in 3 minutes. My weight was 178 lbs this morning and I used 90 lbs. You can't put the bar down - that's the hardest part.



I think I've figured out that I may be overtraining a bit. After my fails and the conditioning challenge, I went to the chinese buffet. I think I'm going to take the rest of the night off. Other possible reasons for my fails have been the increased focus on conditioning. Due to this, I've also lost some weight as I'm weighing in at 178 lbs. My last routine focused on complexes and reps of 5, so I guess it makes sense that I'm not excelling at 1RM attempts yet I'm doing ok in the 10RM Press contest.

I reviewed the Front Squat video and I seemed really close at 285 lbs. I may attempt it for the last time on Sunday when I also try for a Overhead Squat 1RM and SOHP 1RM. The following week starts my 5 sets of 3 routine which hopefully will get me back into better heavy lifting shape.

 

[Oblivian]

Morning LSD Run
A bit over 3 miles

Bodyweight Circuit - At playground right after running
Dips: 10
Ring Pullups: 10
Dips: 10
Neutral Grip Pullups: 10
Dips: 10
Ring Chinups: 5 + 3 (*arms were gassed)

Heavy Bag
Five 5 minute rounds

 

[Oblivian]

Warmup
Jump Rope: 5 minutes

Overhead Squat
90 lbs x 5
110 lbs x 3
135 lbs x 1
155 lbs x 1 (I thought this was a +10 lbs PR, but it was the same as what I'd done before)
165 lbs x 1 (+10 lbs PR)


I'm not going to post everything, but I did warmups to try to get 285 lbs on Front Squat, but I failed again. I was going to try Back Squat of 325 lbs, but I didn't after failing on Front Squat. I also attempted 192.5 lbs on SOHP (+7.5 lbs PR attempt), but I failed. My previous PR is 185 lbs, but for some reason I thought it was 190 lbs.
After that, I did this:

Push Press: 10RM attempt
185 lbs x 9 (fail on 10th)
*Really close. It was brutal.

Tabata Rounds
3 rounds of 4 minutes of the following:
1st interval: punchouts
2nd interval: 1-2 sprawls
3rd interval: consecutive knees to bag
4th interval: 8 burpees
Do all of that twice for a total of 4 minutes. 3 rounds of this with a rest of 1 min. between rounds

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

 

[Oblivian]

I didn't add that I've been skateboarding a bit more than normal. I typically only roll around for 30 minutes to an hour a weekend, but it's become fun again. I don't really go around town and to businesses, as I'm too old to deal with getting run off by cops. My fiance snapped this photo, which I thought was pretty cool. It looks like the squats are paying off to keep this old man's hops because most other tricks have gone down the drain!

 

[Oblivian]

2 mile run
Moderate/Fast pace - I didn't time it.

Pinch Grip
Three 10 lbs plates x 5 reps each hand
Two 35 lbs plates x 3 reps using both hands at once
"Negatives" with four 10 lbs plates

Wrist Roller
35 lbs x forward/back x 3 sets
*This is getting way too easy going forward, but going back remains somewhat difficult.

Grippers - Equivalent to COC trainer
3 sets of 10 on each hand
*My birthday is coming up on Monday and I know I'm getting the COC #1 and COC # 1.5. I'm pretty excited about this.

Hex Dumbbell Claw Hold
20 lbs x 10-20 second hold on each hand x 3 sets

Static Stretch
20 minutes

 

[btwrestler119]

I got the 1 and 1.5 also on my birthday last month. Your going to like them, I've seen noticeable improvement in my grip already.

 

[SteveQ]

I didn't add that I've been skateboarding a bit more than normal. I typically only roll around for 30 minutes to an hour a weekend, but it's become fun again. I don't really go around town and to businesses, as I'm too old to deal with getting run off by cops. My fiance snapped this photo, which I thought was pretty cool. It looks like the squats are paying off to keep this old man's hops because most other tricks have gone down the drain!

thats fucking cool - your cat looks funny watching you

 

[don_stevo]

That's a nice skating pic man, it reminds me of some good times when I was a few years younger. Pretty hazy, but good times haha.

 

[Oblivian]

thats fucking cool - your cat looks funny watching you

Thanks. I got a couple more that day that were decent. I'll post one below. It's fun to try to skate again, but I'm not near where I used to be. I guess that's what happens when you go from skating a couple hours a day to a couple hours a month!

 

[Oblivian]

That's a nice skating pic man, it reminds me of some good times when I was a few years younger. Pretty hazy, but good times haha.

I hear you on the hazy, good times. I was such a skate rat even up into my college years, but then it all turned into more partying and less skating. It used to be drink a few times a week and skate everyday, but it turned into drink everyday skate a few times a month! We never had a skatepark so that was always a bummer. I remember going through a period in time where we literally got kicked out of everywhere we skated within 10-20 minutes. It's tough to continue skating when you have no where to go. I was shocked that a between two cities with a total population of 215,000, there was no skatepark. I've seen towns of 10,000 with parks!

 

[Oblivian]

Yesterday ended up being a day off. I was scheduled to lift, but I just felt exhausted. Tonight is my nephew's graduation, so it may be another day off. I'm going to try to squeeze in some burpees, but we'll see. I'll start my new routine Thursday and possibly lift twice this weekend.

 

[don_stevo]

I hear you on the hazy, good times. I was such a skate rat even up into my college years, but then it all turned into more partying and less skating. It used to be drink a few times a week and skate everyday, but it turned into drink everyday skate a few times a month! We never had a skatepark so that was always a bummer. I remember going through a period in time where we literally got kicked out of everywhere we skated within 10-20 minutes. It's tough to continue skating when you have no where to go. I was shocked that a between two cities with a total population of 215,000, there was no skatepark. I've seen towns of 10,000 with parks!

Yeah I know exactly what you mean with the partying and skating, it was pretty much the same way for me. I started out legitimately trying to improve my skating since a few of my buddies were pretty good, but after a while our skating sessions just turned into skating to get to a party spot and skating home (or at least trying to haha). That's pretty surprising there were no parks in such a heavily populated area, it's good you still find some time to skate.

 

[Oblivian]

New Routine - Week 1

Warmup
Hang Cleans: 135 lbs x 5 x 3 sets (form work)

Bench Press
135 lbs x 8 (warmup)
210 lbs x 3 x 5 sets
*A lot harder than it should be. I just can't seem to improve on bench.

Front Squat
135 lbs x 8 (warmup)
235 lbs x 3 x 5 sets

Bent Over Row
135 lbs x 8 (warmup)
185 lbs x 5
205 lbs x 5 x 2 sets
225 lbs x 5
*A lot of strict form work. I'm used to doing rows sloppy, and I'm trying to improve that. Weight was light.

Run/Jog (Later in Evening)
2 miles
Probably around 16-18 minutes. Slow pace, but faster than my normal LSD jog.

Tabata Burpees
4 minute tabata - 56 burpees (7 per interval)

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

Static Stretch
15 minutes

 

[Oblivian]

Got my COC's today in the mail. Pretty excited about that.

Heavy Bag
Five 5 minute rounds
Rounds 1+2: Technique work (Lower pace/warmup)
Rounds 3+4: Normal pace
Rounds 5: Conditioning (punchouts, sprawls, consecutive knees, etc.)

Grippers
Cheap gripper (equiv. to COC Trainer): 1 set of 10 with a hold on 10
COC #1: 2 sets of 5
COC #1.5: 2 sets of 1 + fail on 2
*It seems my left hand is a tad weaker than my right. I struggled to get 5 on the COC #1 a few times.

Static Stretch
15 minutes

 

[Freeman102010]

Wow - you train with the CoCs before? I maybe have closed my #1 less than 10 single occations.

 

[Oblivian]

Wow - you train with the CoCs before? I maybe have closed my #1 less than 10 single occations.

No. I've used cheap grippers that are probably equivalent to the trainer. Hell, they could even be easier. I'm saying that without ever using a COC trainer. I do other grip work and I think my deadlift has helped my grip. I've always thought I had pussy hands and grip as well...haha. I don't think I could get a #2 if I tried. The #1.5 is pretty tough.