Oblivian's Adaptations
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Freeman102010
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holy crap, how long did this session take?
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Honestly, I'll probably end up doing the entire 5/3/1 program since I'm hearing so much about it. I haven't really read on it. Do you have a link to the program or a spreadsheet? I understand the idea behind it, but not everything else. I think I'm going to finish this current program and do a program where I just wing the set/rep scheme for a bit to bring back the fun into lifting. After that, I'll probably look into a set program and 5/3/1 seems like it's something I should do.
How is the benching going for you? I'm really working on form and seem to be doing pretty good. I'm attempting 225 lbs x 3 x 5 sets this week, but that should be rough. I think in the past I was able to get 225 lbs x 2 x 5 sets, so this would be a pretty good improvement. My entire setup on the bench looks completely different, and it's uncomfortable as hell!
I would be employing 5/3/1 even more expansively as well, if not for my power cleans and front squats which I like to train in lower rep ranges and heavier weights than 5/3/1 prescribes.
I've been using this spreadsheet I found online, but I can't get it to upload, sorry. If you can't find one I will E-mail it to you.
Benching is making good steady progress. Many PRs under non-ideal conditions (the 5/3/1 work-up isn't at all how I would choose to work up to a max-reps set). The only "bad" day had lots of other factors, and I still benched almost as well as I did before starting the program. Progress is still slow, but I'm stoked to be making any progress on bench! My technique could probably use a lot of work as well.
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That wasn't that bad actually since I did burpees instead of a run/heavy bag work. The lifting with warmup only takes an hour to an hour and a half. The warmup, burpees, grip work, and stretching was another hour to an hour and a half. On the weekends, I sometimes spend 3-4 hours per day total spread out into 3 workouts. Tuesdays and Thursdays are about the same as what I first described. Mon., Wed., and Friday are normally only an hour or so unless I'm taking the day off. I like a lot of volume spread out over a day. I rarely take more than an hour and half for one session.
My new house has a clotheslinew where the bar is about 4-5 inches in diameter. Thickbar pullups/chins are definitely a bit rougher, so it's always fun when I find a normal pullup bar to see my progress.
Don't sweat it. I think Vince is emailing me one. Thanks anyways though.
That wasn't that bad actually since I did burpees instead of a run/heavy bag work. The lifting with warmup only takes an hour to an hour and a half. The warmup, burpees, grip work, and stretching was another hour to an hour and a half. On the weekends, I sometimes spend 3-4 hours per day total spread out into 3 workouts. Tuesdays and Thursdays are about the same as what I first described. Mon., Wed., and Friday are normally only an hour or so unless I'm taking the day off. I like a lot of volume spread out over a day. I rarely take more than an hour and half for one session.
My new house has a clotheslinew where the bar is about 4-5 inches in diameter. Thickbar pullups/chins are definitely a bit rougher, so it's always fun when I find a normal pullup bar to see my progress.
Don't sweat it. I think Vince is emailing me one. Thanks anyways though.
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Nice bag work. Not too many people can do 3 hard rounds of bag work, nevermind throwing burpees in there!
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Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Squats
135 lbs x 8 (warmup)
225 lbs x 5 (heavy warmup)
285 lbs x 3 x 3 sets
285 lbs x 1 (failed on 2 with a bad setup)
190 lbs x 10 (finisher - I did this after the Push Presses shown below)
Push Press (going for 1RM)
135 lbs x 5 (SOHP warmup)
185 lbs x 3 (heavy warmup)
230 lbs x 1 (see video below)
235 lbs x fail (230 felt easy, but I couldn't quite but this up)
190 lbs x 5 (finisher - I was foolishly going to go for a 10RM, but decided against it)
Thickbar Pullups
BW x 8
+25 lbs x 5 x 3 sets
BW x 8
*Definitely pleased with this
Timed Run (Later in evening)
1.75 miles in 11 min 30 sec
*I'm pretty pleased with this as well. I really think I could do this in 11 minutes if I really pushed myself.
Core Work
Weighted Situps: +20 lbs x 20 x 2 sets
Leg Raises: 25 x 2 sets
Static Stretch
15 minutes
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Squats
135 lbs x 8 (warmup)
225 lbs x 5 (heavy warmup)
285 lbs x 3 x 3 sets
285 lbs x 1 (failed on 2 with a bad setup)
190 lbs x 10 (finisher - I did this after the Push Presses shown below)
Push Press (going for 1RM)
135 lbs x 5 (SOHP warmup)
185 lbs x 3 (heavy warmup)
230 lbs x 1 (see video below)
235 lbs x fail (230 felt easy, but I couldn't quite but this up)
190 lbs x 5 (finisher - I was foolishly going to go for a 10RM, but decided against it)
Thickbar Pullups
BW x 8
+25 lbs x 5 x 3 sets
BW x 8
*Definitely pleased with this
Timed Run (Later in evening)
1.75 miles in 11 min 30 sec
*I'm pretty pleased with this as well. I really think I could do this in 11 minutes if I really pushed myself.
Core Work
Weighted Situps: +20 lbs x 20 x 2 sets
Leg Raises: 25 x 2 sets
Static Stretch
15 minutes
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Congrats on the PR. You've been looking real strong lately, keep it up.
Freeman102010
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Nice PR, man, keep up the good work!
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Yesterday was a rest/active recovery day.
Heavy Bag - Very light technique work
20 minutes straight with no break at a light pace. I actually didn't wear gloves and worked on things like range, getting hips into kicks, combos, technique in slow motion, etc. I just got a light sweat going.
Today I will try a 1RM on Front Squats. I am going for PR's the rest of this week and next week so the day before/after lifting will remain light.
Heavy Bag - Very light technique work
20 minutes straight with no break at a light pace. I actually didn't wear gloves and worked on things like range, getting hips into kicks, combos, technique in slow motion, etc. I just got a light sweat going.
Today I will try a 1RM on Front Squats. I am going for PR's the rest of this week and next week so the day before/after lifting will remain light.
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Not such a good day today. I'm not even going to log the lifting, because it was just a bunch of warmup sets before failing at 1RM's. I went for 285 lbs on Front Squat, and failed twice. I then warmed up on bench and went for 250 lbs, but I failed miserably. I felt very uncomfortable on bench with my new form/setup. I don't think I should try a 1RM for a while because of this.
I didn't even do finishers on front squats or bench. I also skipped out on bent over rows and decided to gorge on pizza at Pizza Hut instead. How's that for being a bitch?
After I ate and let my stomach settle, I did this:
http://www.sherdog.net/forums/f14/june-challenge-push-pull-squat-cardio-986928/
10 minutes and 25 seconds. The pushups gave me trouble, which is very surprising. I can normally blow right through pushups, but apparently I can't when combining it with chins, burpees, and bodyweight squats. If my pushups would have gone as normal on the last set, I think I would have got in the 8 minute range. I'll probably give this a go one more time later in the month.
No time for stretching tonight.
I didn't even do finishers on front squats or bench. I also skipped out on bent over rows and decided to gorge on pizza at Pizza Hut instead. How's that for being a bitch?
After I ate and let my stomach settle, I did this:
http://www.sherdog.net/forums/f14/june-challenge-push-pull-squat-cardio-986928/
10 minutes and 25 seconds. The pushups gave me trouble, which is very surprising. I can normally blow right through pushups, but apparently I can't when combining it with chins, burpees, and bodyweight squats. If my pushups would have gone as normal on the last set, I think I would have got in the 8 minute range. I'll probably give this a go one more time later in the month.
No time for stretching tonight.
Challenge was a lot harder than I expected. I was thinking I'd be able to do it in 7-something. Yeah, that didn't happen.
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Jog/Run
Decided to run a 3 different paces today. The trail at the cemetery I run at is .85 miles per lap (some hills). This is how it went -
1st lap: jog (probably around 7-8 mph)
2nd lap: run (probably around 9 mph)
1/2 lap: full out sprint
Total distance is a little over 2 miles. The last 1/2 lap at a full out sprint was rough.
Grippers
Cheap Gripper: 1 set of 10 w/ hold on 10th (each hand - warmup)
COC #1: 3 sets of 5 on each hand
COC #1.5: 3 sets of 2 on each hand
Static Stretch
20 minutes
Decided to run a 3 different paces today. The trail at the cemetery I run at is .85 miles per lap (some hills). This is how it went -
1st lap: jog (probably around 7-8 mph)
2nd lap: run (probably around 9 mph)
1/2 lap: full out sprint
Total distance is a little over 2 miles. The last 1/2 lap at a full out sprint was rough.
Grippers
Cheap Gripper: 1 set of 10 w/ hold on 10th (each hand - warmup)
COC #1: 3 sets of 5 on each hand
COC #1.5: 3 sets of 2 on each hand
Static Stretch
20 minutes
Freeman102010
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Damn homie - up early and at 'er. good work
I think if you went from jog to run you mph should go up. It blows me away you can close the 1.5 like nothing.
I think if you went from jog to run you mph should go up. It blows me away you can close the 1.5 like nothing.
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Haha...I guess I should have re-read my post! I had the mph on the jog and run backwards.
It's funny about the #1.5 because I always thought I had a pussy grip. My forearms are pretty small and I used to struggle opening certain jars. It always pissed me off. Anyhow, I realized grip was never a limiting factor on heavy deads whereas others would talk about that. Apparently my grip has always been better than I thought.
When I got those CoC's, I brought them over to my parent's house one night for shits and giggles. My dad (age 63), closed the #1.5 a lot easier than I can. I don't think he's touched a weight or exercised in years. That blew my mind - a perfect example of "old man strength"!
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Yesterday my brother's neighborhood had a big garage sale from 8-2 where almost every house has a garage sale. I brought a ton of shit over and helped out there. I walked the entire neighborhood going from garage sale to garage sale. Besides that, the only other thing I did was get challenged by my brother to do 20 chins straight. I only did 15. By the time I got home, I took a long nap and we ate out of town for dinner. When I got home from that, it was already 8:30 and time to head back to my brother's for Strikeforce. It was probably a must needed rest day anyhow.
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Warmup
Jump Rope: 5 minutes
Power Cleans: 135 lbs x 3 x 3 sets
Push Press (Going for 10RM)
135 lbs x 5 (SOHP warmup)
155 lbs x 5 (Push Press warmup)
190 lbs x 10 (+5 lbs PR)
*I was amazed how motivated Wu-Tang got me. I haven't listened to that shit since high school - 10 years ago!
Deadlift
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
405 lbs x 1 (left hand under mixed)
425 lbs x 1 (right hand under mixed
425 lbs x 1 (left hand under mixed)
435 lbs x 1 (right hand under mixed)
405 lbs x 1 x 2 sets (rotated which hand was under)
*I still haven't gained my confidence back on deadlifts. I never feel set-up correctly. I also feel way off balance with the left hand under. I doubt I'll be attempting a PR at this for a while. My hands are also not near as conditioned as they used to be. They got tore to shit pretty quick.
Overhead Squat (going for 1RM)
95 lbs x 5 (warmup)
135 lbs x 3 (warmup)
155 lbs x 1 (warmup)
185 lbs x almost (I actually did the rep here, but was way off balance on the way up and stepped forward)
185 lbs x 1 (+10 lbs PR)
Thickbar Chins
BW x 8
+15 lbs x 5
+30 lbs x 3
+45 lbs x 1
BW x 8
*I went pretty light on this because of how tore up my hands were.
LSD Run (Later in afternoon)
3 miles
Ab Wheel
5 sets of 10 (first 5 reps standing, last 5 reps from knees)
Static Stretch
15 minutes
Jump Rope: 5 minutes
Power Cleans: 135 lbs x 3 x 3 sets
Push Press (Going for 10RM)
135 lbs x 5 (SOHP warmup)
155 lbs x 5 (Push Press warmup)
190 lbs x 10 (+5 lbs PR)
*I was amazed how motivated Wu-Tang got me. I haven't listened to that shit since high school - 10 years ago!
Deadlift
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
405 lbs x 1 (left hand under mixed)
425 lbs x 1 (right hand under mixed
425 lbs x 1 (left hand under mixed)
435 lbs x 1 (right hand under mixed)
405 lbs x 1 x 2 sets (rotated which hand was under)
*I still haven't gained my confidence back on deadlifts. I never feel set-up correctly. I also feel way off balance with the left hand under. I doubt I'll be attempting a PR at this for a while. My hands are also not near as conditioned as they used to be. They got tore to shit pretty quick.
Overhead Squat (going for 1RM)
95 lbs x 5 (warmup)
135 lbs x 3 (warmup)
155 lbs x 1 (warmup)
185 lbs x almost (I actually did the rep here, but was way off balance on the way up and stepped forward)
185 lbs x 1 (+10 lbs PR)
Thickbar Chins
BW x 8
+15 lbs x 5
+30 lbs x 3
+45 lbs x 1
BW x 8
*I went pretty light on this because of how tore up my hands were.
LSD Run (Later in afternoon)
3 miles
Ab Wheel
5 sets of 10 (first 5 reps standing, last 5 reps from knees)
Static Stretch
15 minutes
