Oblivian's Adaptations

[Zerocrew1984]

You should get ufc gloves and head gear.

 

[Oblivian]

You should get ufc gloves and head gear.

Or Dana tattooed on my chest...

 

[Snitz]

How the fuck is no one commenting on your run time? Way to kick ass broskie.

 

[Oblivian]

How the fuck is no one commenting on your run time? Way to kick ass broskie.

Haha...thanks. Honestly, it blows my mind that I was able to do that. A couple weeks prior, I ran a mile at a somewhat fast paced and I was above 7 minutes! I couldn't believe it as I'd been under 6 1/2 minutes. I think that motivated me to just go balls out and not pace myself whatsoever. It was by far the most brutal run I've done.

 

[Corrosion]

Those 100lbs bags are awesome...so much harder than the lighter ones.

 

[Oblivian]

Warmup
Jump Rope: 5 minutes
Power Cleans: 135 lbs x 3 x 3 sets

Push Press (10RM failed attempt)
135 lbs x 8 (warmup)
165 lbs x 5 (warmup)
185 lbs x 3 (warmup)
200 lbs x 6
*This weight felt brutally heavy compared to 195 lbs. When I first started attempting 195 lbs, I got 7 reps. It gives me some hope, but this weight will be rough and we are running low on time. I'm going to deload on Push Press next week and try to come back strong.

Deadlift (5/3/1 Cycle 2 Wave 2)
225 lbs x 5 (DOH warmup)
305 lbs x 3 (DOH)
350 lbs x 3
395 lbs x 6 (+10 lbs PR from last week)
*I have more and more respect for a lot of the guys doing the 5/3/1 after each deadlift or squat session. I've come to find out that I am definitely a low rep, heavy weight type guy when it comes to Deadlifts and Squats. On the flip side, it seems that I excel at high rep stuff on Bench and Press. If I do the 1RM conversions with weights and reps, I should have a higher 1RM for Bench and Press but for Squat and Deadlift, I'm just about right or a little under.

Overhead Squat
95 lbs x 5 (warmup)
135 lbs x 3 x 2 sets
155 lbs x 2
175 lbs x 1 x 2 sets (first set I went onto my toes a bit, second set was good)

Static Stretch
15 minutes

 

[Deleted member 87037]

Nice deads, meng. I used to be like that for deads...1RM was much more than estimated...now my rep work/1RM suck equally lul.

 

[XTrainer]

Nice deads!

 

[Oblivian]

Nice deads, meng. I used to be like that for deads...1RM was much more than estimated...now my rep work/1RM suck equally lul.

I used to love doing deads, now I dread doing them. I really don't like the high rep stuff, but I need to get used to it.

 

[Corrosion]

Yeah, a heavy pull for 1 or 2 reps is hard, but it's primal, rewarding and exhilarating. High rep pulls are just plain hard.

 

[Oblivian]

I decided to take today as a day off. I was going to run, but it's raining. With that in mind, I think I'm going to test my 1RM on bench tomorrow. I'll still finish the 5/3/1 workout for the day, but I think it's time to test it out. My estimated 1RM from reps is at 265 lbs and my actual 1RM is at 245 lbs...lol. I'll probably only go for 250 lbs though. Baby steps...

 

[Oblivian]

Awful day of lifting yesterday. My plan was to do the 5/3/1 on Bench Press, but to also get a +5 lbs PR on my 1RM bringing it to 250 lbs. I figured this would be an easy 1RM since my estimated 1RM calculated from reps is at about 265 lbs. I got my first two sets of 5/3/1 done and then did a heavy warmup of 225 lbs. I went to do 250 lbs and failed. I figured I had a bad setup so I tried again. I stalled at the same spot. Foolishly, I tried one more time and I didn't even get it to a stalling point. I was so frustrated that I just cut off the workout. I also strained something in my shoulder/pec area.

With all of that said, I won't be logging for a few days. We are renovating our kitchen and I figure that will keep me completely busy until Tuesday. If I can, I'll squeeze in a heavy bag session or something. I definitely won't be lifting until Tuesday. My plan is to keep on trucking with the 5/3/1 and not attempt any 1RM's unless it's on lifts that I'm not doing the 5/3/1 with. I will attempt a 1RM when it's blatantly obvious that I should hit a new 1RM, which I'm thinking will be in a couple months. For now, the rep PR's will do.

 

[Oblivian]

No real workout this weekend besides renovating our kitchen. I basically worked 10 hour days doing that which was somewhat physical. Yesterday (Sunday), I squeezed in about 75 pullups/chinups throughout the day in different sets. We are still not complete, but I hope to hit the bag tonight and lift tomorrow. This is the first time I've had more than 2 days off in about 2 years!

 

[Corrosion]

This is the first time I've had more than 2 days off in about 2 years!

That is really impressive. Awesome work ethic and dedication.

 

[XTrainer]

this is the first time i've had more than 2 days off in about 2 years!

pr?

 

[Oblivian]

pr?

haha ya. Typically, boredom holds me back from taking 3 days off in a row. I've been so damn busy the past three days that I couldn't get a solid workout in if I tried. I actually went to bed by 9 or 10 each night. All that I have to do is hang some cabinets tonight so I hope to hit the bag. I know I'll have to take Wed. off to grout as well.

I like the way renovations look, but I'm not a huge fan of the process. I like my weekends to be a break from work. This weekend was far from it.

 

[Oblivian]

Warmup
Jump Rope: 10 minutes

Bench Press (5/3/1 Cycle 2, Wave 2)
135 lbs x 8 x 2 sets (warmup)
160 lbs x 3
180 lbs x 3
205 lbs x 8
*Not overly excited about this. I did 200 lbs x 10 last week, so I was shooting for 10. I could have probably got 9, but the 9th rep would have been very ugly and strained.

Bent Over Row - Strict Form
135 lbs x 8 (warmup)
205 lbs x 5 x 2 sets
225 lbs x 3 x 2 sets
245 lbs x 1 x 3 sets (little rest between sets)
*I'm back to working strict form for a while. I think I'm going to alternate between that and heavy, sloppy rows.

Heavy Bag - Technique Rounds (3 min)
Round 1: Jabs
Round 2: Right Straights + 2-1 combo
Round 3: Left Hooks
Round 4: 1-2 combo
Round 5: Knees inside + Right Hook
Round 6: Straight Punches (combinations and single punches)
Round 7: Use of all punches/combo
Round 8: Conditioning Rounds (sprawls, punchouts, consecutive knees, bodyweight squats w/ weaving)

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

*I forgot to add, I didn't get anything in on Monday due to the kitchen renovation. Today will also be a day off as we are trying to finish up. I will definitely get some work in on Thursday though.

 

[Oblivian]

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

Squats (5/3/1 Wave 2 Cycle 2)
135 lbs x 8 (warmup)
185 lbs x 5 (warmup)
210 lbs x 3
240 lbs x 3
270 lbs x 6 (+5 lbs PR from last cycle)

Thickbar Chins
BW x 10
+10 lbs x 10
+15 lbs x 8
+20 lbs x 6
+25 lbs x 5 (failed on 6th)

50 burpee challenge
2 min 50 seconds
*Definitely not my best time. My chest (probably from bench the other day) and legs (from squats) felt really sore. I wanted to do the 100 burpee challenge, but I probably need to work back up to it since I haven't done burpees for a bit. I did a set of 30 then a set of 20.

 

[Oblivian]

Finally finished up our kitchen. It's been a busy week. Yesterday (Friday) was a day off. Today was a light day because I had to babysit my niece.

LSD Run
3 miles
*Legs were really sore from squats on Thursday for some reason. This is all I had time for.

 

[SteveQ]

I've found that doing easy cardio like a light jog the day right after squats is the only thing that will keep me from getting real sore. If I miss it, the second day after squats is brutal