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Oblivian's Adaptations
- Thread starter Oblivian
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- Mar 7, 2006
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For now it is easier. I'm learning to bring my arms further out like a snatch grip. I've been successful at doing that with lighter weight, but it feels a bit awkward on heavy weight for some reason.
If you have the flexibility for it, I'd say it's probably much easier. Think about, would you rather try to support a big heavy weight with a comfortable, natural grip or a big wide one?
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Well personally, I think it would be easier to keep your shoulders tight and shrugged with your hands further out, so you can focus on "tearing the bar apart". I've never tried OH squats with a narrow grip though, so I'll have to give it a try.
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LSD Run
3 miles
*Yesterday ended up being a weird day. I got home from my brother's at 1:30 AM Saturday night/Sunday morning after watching the UFC. My new kitten and dog woke me at 6:30, so I didn't really get much sleep. I woke up, ate, and messed around and then went to nap at 10:30. The phone woke me at 11:15. After that, I ate lunch and went back to bed at 12:30. I didn't wake up until 3:45!
Having this new kitten has really screwed up my sleep. I ended up sleeping on the couch last night to get away from it. I keep saying "it", because we can't tell if it's a boy or a girl. I'd kill for a straight 8 hours of sleep right about now.
3 miles
*Yesterday ended up being a weird day. I got home from my brother's at 1:30 AM Saturday night/Sunday morning after watching the UFC. My new kitten and dog woke me at 6:30, so I didn't really get much sleep. I woke up, ate, and messed around and then went to nap at 10:30. The phone woke me at 11:15. After that, I ate lunch and went back to bed at 12:30. I didn't wake up until 3:45!
Having this new kitten has really screwed up my sleep. I ended up sleeping on the couch last night to get away from it. I keep saying "it", because we can't tell if it's a boy or a girl. I'd kill for a straight 8 hours of sleep right about now.
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Today was probably one of the most solid days I've ever had training.
Warmup
Bas Rutten Cd's: Three 2 min Thai Boxing rounds
Jump Rope: 5 minutes
Overhead Squat: 95 lbs x 3 x 3 sets
Squats
135 lbs x 8 (warmup)
225 lbs x 5 (heavy warmup)
275 lbs x 3 x 5 sets
*Set/Rep PR on the 275 lbs.
Push Press
135 lbs x 5 (strict - warmup)
185 lbs x 3 (heavy warmup)
215 lbs x 1 x 5 sets
*Definitely a set/rep PR on the 215 lbs.
Thickbar Pullups
BW x 8
+22.5 lbs x 5 x 3 sets
BW x 8
*I'm pretty sure this is another set/rep PR on the +22.5 lbs.
Warmup before burpees(Later in evening)
Bench Press Form Work: 135 lbs x 5 x 3 sets
100 Burpee Challenge
7 minutes 54 seconds
*I'm very excited about this. It's been a long time goal of mine to break 8 minutes. The muscle endurance part has always killed me. I think my best time was in the lower 8 minute mark. My set scheme went like this - 30, 25, 15, 10, 10, 10. I'm pretty sure I could smoke the 50 burpee challenge now and get close to doing 50 straight.
Pinch Grip
Three 10's x 5 reps (each hand)
Two 35's x 5 reps (both hands)
Four 10's x fail on each hand
Two 45's x 2 reps (both hands)
Wrist Roller
45 lbs x backward then forward x 3 sets
Grippers
Cheap Gripper: 10 reps on each hand with hold on last rep (warmup)
CoC #1: 5 reps on each hand with hold on last rep
CoC #1.5: 2 reps on each hand with attempted hold on last rep
Hex Dumbbell Claw Hold
Approximately 10-20 second hold on each hand x 3 sets
Static Stretch
20 minutes
Warmup
Bas Rutten Cd's: Three 2 min Thai Boxing rounds
Jump Rope: 5 minutes
Overhead Squat: 95 lbs x 3 x 3 sets
Squats
135 lbs x 8 (warmup)
225 lbs x 5 (heavy warmup)
275 lbs x 3 x 5 sets
*Set/Rep PR on the 275 lbs.
Push Press
135 lbs x 5 (strict - warmup)
185 lbs x 3 (heavy warmup)
215 lbs x 1 x 5 sets
*Definitely a set/rep PR on the 215 lbs.
Thickbar Pullups
BW x 8
+22.5 lbs x 5 x 3 sets
BW x 8
*I'm pretty sure this is another set/rep PR on the +22.5 lbs.
Warmup before burpees(Later in evening)
Bench Press Form Work: 135 lbs x 5 x 3 sets
100 Burpee Challenge
7 minutes 54 seconds
*I'm very excited about this. It's been a long time goal of mine to break 8 minutes. The muscle endurance part has always killed me. I think my best time was in the lower 8 minute mark. My set scheme went like this - 30, 25, 15, 10, 10, 10. I'm pretty sure I could smoke the 50 burpee challenge now and get close to doing 50 straight.
Pinch Grip
Three 10's x 5 reps (each hand)
Two 35's x 5 reps (both hands)
Four 10's x fail on each hand
Two 45's x 2 reps (both hands)
Wrist Roller
45 lbs x backward then forward x 3 sets
Grippers
Cheap Gripper: 10 reps on each hand with hold on last rep (warmup)
CoC #1: 5 reps on each hand with hold on last rep
CoC #1.5: 2 reps on each hand with attempted hold on last rep
Hex Dumbbell Claw Hold
Approximately 10-20 second hold on each hand x 3 sets
Static Stretch
20 minutes
BJJ in Chicago
Livin' la vida bomba
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burpees are insane. congratulations.
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Thanks. Burpees have always humbled me. I'm amazed at the people that get 100 in under 6 minutes.
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I'm proud of myself for not sabotaging it. I'm pretty bad about going for a 1RM attempt when I should stick to the workout. This goes to show that training definitely has it's ups and downs. I was having more bad training sessions than normal prior to this.
WhiteLightning**
Purple Belt
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Nice work, dude. Your overhead work is impressive.
- Joined
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- 4,192
Tabata Sprints
10 rounds - 5 minutes (20 on, 10 off)
Dips + Pullups/Chins Superset
Dips to Pullups on Rings: BW x 10 (done directly before sprints)
Dips to Chins on Rings: BW x 10 (done directly after sprints)
*Decided against core work and stretching tonight. I feel a bit wore out physically and mentally. I'd normally take today completely off, but I have a planned day off on Thursday due to my mom's birthday. This is why I don't like to make planned days off.
10 rounds - 5 minutes (20 on, 10 off)
Dips + Pullups/Chins Superset
Dips to Pullups on Rings: BW x 10 (done directly before sprints)
Dips to Chins on Rings: BW x 10 (done directly after sprints)
*Decided against core work and stretching tonight. I feel a bit wore out physically and mentally. I'd normally take today completely off, but I have a planned day off on Thursday due to my mom's birthday. This is why I don't like to make planned days off.
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I'm toying around with a routine to start after I finish this one. My basic idea is to be pretty open with the set/rep range and lift based on how I feel. However, I want to end each workout with high rep work on a certain lift. Here is what I was thinking - I'm open for suggestions.
Day 1 (Tuesday):
Squat (whatever on set/rep)
SOHP (whatever on set/rep, but I'm likely to keep it low rep)
High Rep Chins + Pullups (Probably two sets of BW to near failure on each)
Day 2 (Thursday)
Bench (I will definitely keep it 5 reps or below. Preferrably more sets at low rep.)
Front Squat (whatever on set/rep)
High Rep Hang Cleans (concentrate on form, but last set will be all out)
Day 3 (Saturday)
Deadlifts (I'm so used to doing only singles, that I'll do more doubles/triples here)
Overhead Squat (whatever on set/rep)
High Rep Push Press (for competition - attempts at 10RM)
Day 4 (Sunday)
Bench Press (Dynamic Work)
Power Clean (Form Work)
High Rep Squats
I figure I'll do grip work, core work, conditioning, etc. on off days or later in the day on lifting days. I'm pretty sure this will be manageable. It's fairly similar to the routine that had a complex at the end, except it's high rep work on only one lift. The goal is to keep getting stronger, but also increase muscle endurance which always limited me as far as conditioning. Another main focus is increasing my squat and bench press. Both of those I'll be working twice a week. Finally, I want to really focus on getting my power/hang clean form better. My hang clean seems good at moderate weight, but bad at heavy. My power clean isn't very good even on light weight.
Day 1 (Tuesday):
Squat (whatever on set/rep)
SOHP (whatever on set/rep, but I'm likely to keep it low rep)
High Rep Chins + Pullups (Probably two sets of BW to near failure on each)
Day 2 (Thursday)
Bench (I will definitely keep it 5 reps or below. Preferrably more sets at low rep.)
Front Squat (whatever on set/rep)
High Rep Hang Cleans (concentrate on form, but last set will be all out)
Day 3 (Saturday)
Deadlifts (I'm so used to doing only singles, that I'll do more doubles/triples here)
Overhead Squat (whatever on set/rep)
High Rep Push Press (for competition - attempts at 10RM)
Day 4 (Sunday)
Bench Press (Dynamic Work)
Power Clean (Form Work)
High Rep Squats
I figure I'll do grip work, core work, conditioning, etc. on off days or later in the day on lifting days. I'm pretty sure this will be manageable. It's fairly similar to the routine that had a complex at the end, except it's high rep work on only one lift. The goal is to keep getting stronger, but also increase muscle endurance which always limited me as far as conditioning. Another main focus is increasing my squat and bench press. Both of those I'll be working twice a week. Finally, I want to really focus on getting my power/hang clean form better. My hang clean seems good at moderate weight, but bad at heavy. My power clean isn't very good even on light weight.
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I decided to hit the heavy bag today instead of lift. Tomorrow is a definite day off for my mom's birthday so I figure I'll lift Friday after a full day off. Friday is a set/rep PR attempt on both bench and front squats, so it will probably be good to have the rest. I also wanted to practice bench form one more day.
Warmup
Jump Rope: 5 minutes
Bench Form Work: 135 lbs x 8 x 3 sets (form felt better. Decent arch.)
Heavy Bag
Five 5 minute rounds
*Very tiring and sweaty from this, but I was able to keep energy and speed throughout.
Core Work
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
Warmup
Jump Rope: 5 minutes
Bench Form Work: 135 lbs x 8 x 3 sets (form felt better. Decent arch.)
Heavy Bag
Five 5 minute rounds
*Very tiring and sweaty from this, but I was able to keep energy and speed throughout.
Core Work
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
- Joined
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Another solid day. I'm happy with how things are going now.
Warmup
Jump Rope: 5 minutes
Hang Clean: 135 lbs x 3 x 3 sets (form work)
Bench Press
135 lbs x 5 (warmup)
185 lbs x 3 (heavy warmup)
220 lbs x 3 x 5 sets
*I'm pretty sure this is a set/rep PR. Form really helped here I believe. I still have a long way to go. I'm pretty confident I can bench 275 lbs if I get my form right.
Front Squat
135 lbs x 5 (warmup)
185 lbs x 3 (heavy warmup)
240 lbs x 3 x 5 sets
*This was pretty brutal. I'm hoping I can up it to 245 lbs next week.
Bent Over Row
135 lbs x 8 (warmup)
205 lbs x 5 x 2 sets
225 lbs x 5 x 2 sets
*Still trying to keep strict form. The 225 lbs is a bit sloppy still.
Bas Rutten All Around Workout (later in evening)
30 minute workout
*Tiring. For those that don't know, it's a lot of pushups, shadowboxing, jump squats, sprawls, knees to chest, ab work, etc with little to no breaks (you shadowbox during breaks). The pushups were absolutely brutal since this was on a bench day.
Static Stretch
15 minutes
Warmup
Jump Rope: 5 minutes
Hang Clean: 135 lbs x 3 x 3 sets (form work)
Bench Press
135 lbs x 5 (warmup)
185 lbs x 3 (heavy warmup)
220 lbs x 3 x 5 sets
*I'm pretty sure this is a set/rep PR. Form really helped here I believe. I still have a long way to go. I'm pretty confident I can bench 275 lbs if I get my form right.
Front Squat
135 lbs x 5 (warmup)
185 lbs x 3 (heavy warmup)
240 lbs x 3 x 5 sets
*This was pretty brutal. I'm hoping I can up it to 245 lbs next week.
Bent Over Row
135 lbs x 8 (warmup)
205 lbs x 5 x 2 sets
225 lbs x 5 x 2 sets
*Still trying to keep strict form. The 225 lbs is a bit sloppy still.
Bas Rutten All Around Workout (later in evening)
30 minute workout
*Tiring. For those that don't know, it's a lot of pushups, shadowboxing, jump squats, sprawls, knees to chest, ab work, etc with little to no breaks (you shadowbox during breaks). The pushups were absolutely brutal since this was on a bench day.
Static Stretch
15 minutes
- Joined
- Mar 7, 2006
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Friday kept me pretty sore. This is all I got in yesterday.
LSD Run
3 miles - I sprinted the very last 500 feet or so. I get bored after 3 miles, so I doubt I'm going to really run farther a lot of times. My new goal will be to sprint out a portion at the end. I may job 3 miles sometime and then sprint a 1/2 mile or just sprint the 1/2 mile after 2.5 miles. We'll see.
LSD Run
3 miles - I sprinted the very last 500 feet or so. I get bored after 3 miles, so I doubt I'm going to really run farther a lot of times. My new goal will be to sprint out a portion at the end. I may job 3 miles sometime and then sprint a 1/2 mile or just sprint the 1/2 mile after 2.5 miles. We'll see.
- Joined
- Mar 7, 2006
- Messages
- 44,507
- Reaction score
- 4,192
Warmup
Bas Rutten CD's: Two 2 min rounds (one boxing, one thai boxing)
Jump Rope: 5 minutes
Power Cleans: 135 lbs x 3 x 3 sets (form work)
Deadlift
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
405 lbs x 1 x 2 sets (one set with right hand under, one set with left hand under)
425 lbs x 1 x 2 sets (right hand under)
405 lbs x 1 (left hand under)
*I'm definitely out of the groove on deadlifts. The 1-2 month layoff did it to me. I also realized that I'm not doing heavy power cleans due to working on form, which probably doesn't help either. I'm also feeling an imbalance now which I never had before. I was always better with my right hand under, but now it's pretty significant. 405 lbs feels pretty tough with my left hand under. I'm going to finish this routine and do my next routine which focuses on my weakest lifts - bench and squat. After that, I'll probably refocus on deadlift like I did for the competition and shoot for 500 lbs from a 4-6 week program.
Push Press (10RM Attempt) + SOHP (1RM Attempt)
135 lbs x 5 (Strict Warmup)
155 lbs x 5 (Push Press Warmup)
190 lbs x fail on Strict Press
190 lbs x 8 (Push Press)
*This may look bad, but I didn't really expect to get 10 on Push Press. I was actually fairly happy with how the Push Presses went. I feel really stupid for even going for a 1RM on SOHP. I haven't done SOHP for a while now due to focusing on Push Press. It almost felt like I forgot how to do it!
Chins
BW x 8
+35 lbs x 5 x 2 sets
+35 lbs x 4 x 1 set
BW x 8
*Dropping back down to 32.5 lbs next week. This means I'm shooting for +35 lbs x 5 for all 3 sets on the final week.
Overhead Squats
95 lbs x 5 (warmup)
135 lbs x 3
*I cut it short here. I felt pretty wore out and not into it mentally. I'll do the Overhead Squats tonight.
This is all I got in yesterday. I struggled a lot with motivation. I was going to hit the bag on three separate occasions, but I just didn't want to. Hitting a bag without motivation is pretty worthless. I'll come back strong this week.
Bas Rutten CD's: Two 2 min rounds (one boxing, one thai boxing)
Jump Rope: 5 minutes
Power Cleans: 135 lbs x 3 x 3 sets (form work)
Deadlift
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
405 lbs x 1 x 2 sets (one set with right hand under, one set with left hand under)
425 lbs x 1 x 2 sets (right hand under)
405 lbs x 1 (left hand under)
*I'm definitely out of the groove on deadlifts. The 1-2 month layoff did it to me. I also realized that I'm not doing heavy power cleans due to working on form, which probably doesn't help either. I'm also feeling an imbalance now which I never had before. I was always better with my right hand under, but now it's pretty significant. 405 lbs feels pretty tough with my left hand under. I'm going to finish this routine and do my next routine which focuses on my weakest lifts - bench and squat. After that, I'll probably refocus on deadlift like I did for the competition and shoot for 500 lbs from a 4-6 week program.
Push Press (10RM Attempt) + SOHP (1RM Attempt)
135 lbs x 5 (Strict Warmup)
155 lbs x 5 (Push Press Warmup)
190 lbs x fail on Strict Press
190 lbs x 8 (Push Press)
*This may look bad, but I didn't really expect to get 10 on Push Press. I was actually fairly happy with how the Push Presses went. I feel really stupid for even going for a 1RM on SOHP. I haven't done SOHP for a while now due to focusing on Push Press. It almost felt like I forgot how to do it!
Chins
BW x 8
+35 lbs x 5 x 2 sets
+35 lbs x 4 x 1 set
BW x 8
*Dropping back down to 32.5 lbs next week. This means I'm shooting for +35 lbs x 5 for all 3 sets on the final week.
Overhead Squats
95 lbs x 5 (warmup)
135 lbs x 3
*I cut it short here. I felt pretty wore out and not into it mentally. I'll do the Overhead Squats tonight.
This is all I got in yesterday. I struggled a lot with motivation. I was going to hit the bag on three separate occasions, but I just didn't want to. Hitting a bag without motivation is pretty worthless. I'll come back strong this week.
- Joined
- Mar 7, 2006
- Messages
- 44,507
- Reaction score
- 4,192
I felt good today. I'm not sure what was up with yesterday.
Warmup
Jump Rope: 10 minutes
Heavy Bag Rounds/Burpee Rounds
Round 1: 3 minutes of intense bag work
Round 2: 3 minutes of burpees - 40 (4 sets of 10)
Round 3: 3 minutes of bag work (intensity still there, but more focus on combos)
Round 4: 3 minutes of burpees - 35 (3 sets of 10, 1 set of 5)
Round 5: 3 minutes of bag work (tried to keep intensity there, but my arms were heavy as hell. I now know what fighters feel like when I'm talking shit to the TV about them gassing!)
*All rounds had the typical 1 min. rest in between them. I really like this workout. It was a lot more challenging than normal bag rounds.
Pinch Grip
Three 10's: 5 reps each hand
Four 10's: failed on both hands, but I did a few negatives
Two 45's: 2 reps with both hands at same time
Wrist Roller
45 lbs x backward then forward x 3 sets
CoC Grippers
Cheap Gripper: 1 set of 10 w/ 30 second hold on last rep
CoC #1: 1 set of 5 on each hand (trying to hold last rep for about 5-10 seconds)
CoC #1.5: 1 set of 2 on each hand (trying to hold last rep for about 5 seconds)
Hex Dumbbell Claw Hold
20 lbs x 15-30 second hold on each hand x 3 sets
Static Stretch
15 minutes
Warmup
Jump Rope: 10 minutes
Heavy Bag Rounds/Burpee Rounds
Round 1: 3 minutes of intense bag work
Round 2: 3 minutes of burpees - 40 (4 sets of 10)
Round 3: 3 minutes of bag work (intensity still there, but more focus on combos)
Round 4: 3 minutes of burpees - 35 (3 sets of 10, 1 set of 5)
Round 5: 3 minutes of bag work (tried to keep intensity there, but my arms were heavy as hell. I now know what fighters feel like when I'm talking shit to the TV about them gassing!)
*All rounds had the typical 1 min. rest in between them. I really like this workout. It was a lot more challenging than normal bag rounds.
Pinch Grip
Three 10's: 5 reps each hand
Four 10's: failed on both hands, but I did a few negatives
Two 45's: 2 reps with both hands at same time
Wrist Roller
45 lbs x backward then forward x 3 sets
CoC Grippers
Cheap Gripper: 1 set of 10 w/ 30 second hold on last rep
CoC #1: 1 set of 5 on each hand (trying to hold last rep for about 5-10 seconds)
CoC #1.5: 1 set of 2 on each hand (trying to hold last rep for about 5 seconds)
Hex Dumbbell Claw Hold
20 lbs x 15-30 second hold on each hand x 3 sets
Static Stretch
15 minutes
