Oblivian's Adaptations

*Pull Day*
Deadlift: 275 lbs x 3, 285 lbs x 3, 295 lbs x 3

Bent Over Rows: 130 lbs x 8 x 3 sets

Weighted Pullups (15 lbs): 5 reps, 4 reps (fail on 5), 3 reps (fail on 4)

Barbell Curls: 100 lbs x 5, 100 lbs x 4 (failed on 5), 100 lbs x 5

Crunches: 4 x 100
Decline Leg Raises: 4 x 25

I stretched for about 15 minutes, skateboarded for about 45 minutes, and did the Bas Rutten Boxing 3 min. rounds at 5 rounds.
 
Long session of stretching. During stretching I did 5 sets of 10 burpees working specifically on speed. My hopes is to improve my burpee time by increasing the speed of each burpee. I can't seem to break the 8 minute mark so I'm trying something different.

Also, I did weighted pullups. 15 lbs weight with 5 reps. One set was normal pullups, one was hammer grip, and one was chin ups.

Finally, I did 3 sets of 10 ab wheel rollouts from a standing position. I tweaked something in my lower back on my left side to where it hurts like hell today. I will have to take today light and hopefully tomorrow it will be better so I can do cleans.
 
It's been a couple days. I think I remember exactly what I did.

Saturday: Five 3 minute rounds of Bas Rutten boxing cd
I went out of town to pick up a treadmill for my g/f. When I got home, my niece and nephew visited so I didn't get much done. I skateboarded a bit with my brother.

Sunday: Ran 1.5 miles on treadmill in morning. The treadmill definitely felt different. I don't know if I'm a fan yet or not.
I spent the next 3 1/2 hours resurfacing an asphalt driveway. That was a workout in itself.

Finally, I got to lift:
Cleans: 185 lbs 3 sets of 5
Close Grip Bench: 160 lbs 2 sets of 10
Upright Rows: 110 lbs 2 sets of 10
Chinups: 2 sets of 10
Crunches: 4 sets of 100
Leg Raises: 4 sets of 100

I also got in some skateboarding. I've never considered skating a workout, but with the new box and rail I have, it feels like it.

Monday: Five 3 minute rounds on heavy bag in the morning. More skateboaridng and jump rope throughout the day.

*Each day I stretched for about 20-30 minutes as well. My side/back is also "tender" still. It really hurts on chins/pullups or ab wheel rollouts. Pretty much anything where my core stablizes.
 
Push Day
Bench Press: 205 lbs x 3, 215 lbs x 3, 185 lbs x 3 (2 second pause)

Front Squat: 195 lbs x 3, 200 lbs x 3, 185 lbs x 3 (I focused on form on this set. I felt my form slipped a bit on the 200 lbs set.)

Overhead Press: 110 lbs x 8 x 2 sets

Tricep Extension: 80 lbs x 8 x 2 sets

Crunches: 4 x 100
Decline Leg Raises: 4 x 25

My side has that "tweaked" feeling again. Not really a painful thing, but uncomfortable. I'll take today off due to that.
 
Pull Day
Deadlifts: 255 lbs x 5 (Double Overhand Grip Speed Pulls)
265 lbs x 5 (Double Overhand Grip Speed Pulls)
285 lbs x 5 (Over Under Grip - Normal)

Bent Over Rows: 135 lbs x 5, 145 lbs x 5, 150 lbs x 5

Weighted Pullups: +15 lbs 5 reps x 3 sets

Barbell Curls: 80 lbs x 8 x 2 sets

Crunches: 4 x 100
Decline Leg Raises: 2 x 25
Regular Leg Raises: 2 x 25 (*had another problem with side hurting on decline*)
 
Yesterday was a "light day"

Ran 1.5 miles on treadmill.
Stretched for about 15 minutes
Ab Wheel Rollouts: 10 x 5 sets
 
Cleans Day
Power Cleans: 205 lbs x 2 x 2 sets (*both times I failed on 3. I really wanted to get 205 lbs x 3 x 3 sets. Maybe next time*)
Hang Cleans: 185 lbs x 3 (I figured I'd go for a PR on hang cleans since I failed on Power)

Close Grip Bench: 155 lbs x 10, 165 lbs x 10

Chin-ups: 2 sets of 10

Weighted Dips (+25 lbs): 2 sets of 10

Crunches: 4 x 100
Leg Raises: 4 x 25

Later today I am going to do the Bas Rutten 5 rounds at 3 minutes boxing.

I am also now getting in about 45 minutes of stretching on Saturdays and Sundays. My flexibility is increasing drastically.
 
Stretch: 15 minutes
Heavy Bag: Five 3 minute Rounds

Not that I consider skateboarding a "workout", but for what it's worth, I skateboarded for about an hour and a half afterwards.
 
Push Day
Bench Press: 205 lbs x 5, 210 lbs x 5, 215 lbs x 3 (*no spot to try for 4 and 5*)

Back Squat: 135 lbs x 15 x 2 sets (*This is my first time ever doing volume like that on squats. I have read where others do 20 reps. I have to say, I was not a fan of this.*)

Seated Overhead Press: 135 lbs x 3 x 3 sets

Tricep Extention: 80 lbs x 10 x 2 sets

Crunches: 4 x 100
Decline Leg Raises: 4 x 25

Later in the night....
Ran 1 mile at moderate pace (8 minutes)
Weighted Pushups (+25 lbs): 2 sets of 25
Weighted Dips (+25 lbs): 2 sets of 15

I stretched once before lifting and once after the last workout for about 15 minute sessions.
 
Pull Day
Deadlift: 285 lbs x 3, 295 lbs x 3, 300 lbs x 3

Bent Over Row: 135 lbs x 8 x 3 sets

Weighted Pullup (+25 lbs): 2 sets of 3, 1 set of 2 (failed on 3rd rep)

Barbell Curls: 80 lbs x 10

Crunches: 4 x 100
Decline Leg Raises: 4 x 25

15 minute stretch
 
Saturday

Morning: Heavy Bag
Warmup/Stretch 20 minutes
Five 3 minute rounds

Afternoon: Cleans Day
Power Cleans: 205 lbs x 1, 210 lbs x 1, 215 lbs x 1, 220 lbs x fail, 205 lbs x 1

Hang Cleans: 135 lbs x 10, 135 lbs x 10

Chinups: 2 sets of 10

Weighted Dips (+25 lbs): 2 sets of 10

Crunches: 4 x 100
Leg Raises: 4 x 25

Stretch 15 minutes
 
Yesterday is what I'd typically use as on off day or light day. I did 2 workouts but kept it light and relaxed.
1st workout
Jump Rope warmup
Stretch 15 minutes
Burpees: 1 x 25
Ab Wheel Rollouts: 2 x 25
Pullups: 1 x 11 (failure on 12)
Dips: 1 x 25

2nd workout
Jump Rope warmup
Freestyle shadowbox (something like 6 3-4 minute rounds)
Stretch in between rounds (1-2 minutes)
 
Push Day
Bench Press: 205 lbs x 3, 215 lbs x 3, 220 lbs x 2 (failure on 3)

Front Squat: 195 lbs x 3, 200 lbs x 3, 200 lbs x 3

Seated Overhead Press: 110 lbs x 2 sets x 8

Tricep Extension: 80 lbs x 2 sets x 8

Crunches: 4 x 100
Decline Leg Raises: 4 x 25

Stretch 15 minutes

Later in the night..

Stretch 15 minutes

Weighted Pushup (+25 lbs): 2 x 25

Weighted Dips (+25 lbs): 2 x 15
 
Heavy Bag

Five 3 minute rounds
Stretch 15 minutes
 
Pull Day
Deadlifts: 270 lbs x 5 (Double Overhand Grip), 290 lbs x 5, 300 lbs x 3

Bent Over Row: 135 lbs x 5, 145 lbs x 5, 150 lbs x 5

Pullups: +25 lbs x 3, +15 lbs x 5, BW x 10

Barbell Curls: 80 lbs x 10 x 2 sets

Crunches: 4 x 100
Leg Raises: 4 x 25

Stretch 15 minutes
 
It's been a few days...
Friday
Day off

Saturday
Morning GPP: Ran 1 mile for warmup (approximately 8.5 minutes)
Long stretch session (20 minutes)
Weighted Pushups (+25 lbs): 2 x 25
Weighted Dips (+25 lbs): 2 x 25

Besides that, I skateboarded twice for about an hour a time each. I had a lot to dothat day.

Sunday
Power Cleans: 185 lbs x 1, 195 lbs x 1, 205 lbs x 1, 215 lbs x 1, 220 lbs x fail (twice)

Front Squat: 185 lbs x 1, 195 lbs x 1, 205 lbs x 1, 215 lbs x 1

Close Grip Bench: 155 lbs x 10 x 2 sets

Pause Press: 185 lbs x 5

Later in the night: Stretch 20 minutes
Weighted Pulls (+15 lbs): 3 sets of 5 (one normal grip, one chins, one hammer)
Ab Wheel Rollouts: 3 sets of 10

Sunday was the first day for working on 1RM. I have family coming in next week so I won't be lifting. I figured I'd text my 1RM before starting a new cycle. I'm going to try one from Ed Coan that has a couple weeks of sets of 10 reps, then 8 reps, then 5 reps, then 3 reps, deload, then 1RM. I think I'm starting to plateau.
 
Going for a 1RM on Bench + Max on Pullups
Bench: 205 lbs x 1, 215 lbs x 1, 225 lbs x 1, 235 lbs x 1 (+ 5 lbs NEW PR!)

Max Pullups (Bodyweight): 13 (+2 NEW PR!)

Tricep Extension: 80 lbs x 10 x 3 sets

Crunches: 4 x 100
Decline Leg Raises: 4 x 25

Stretch 15 minutes

Later in night:
Bas Rutten Thai Boxing: Five 2 minute rounds (3 lbs hand wraps in rounds 1, 3, and 5)

Stretch 15 minutes
 
Going for 1RM on SOHP, Max Chinups, and all of my weights on Deadlift
SOHP: 135 lbs x 1, 145 lbs x 1, 155 lbs x 1, 160 lbs x 1 (New 1RM PR!)

Deadlift: 295 lbs x 1, 305 lbs x 1, 320 lbs x 1 (All of my weight - New PR!)

Chinups (Max at Bodyweight): 16 (New PR)

Stretch: 15 minutes

*This will be my last update for a week or so. I have family coming in and will be on vacation!*
 
It's been a while. I was on vacation Wed. through Monday. Today is my first day back. I ate a lot of bad food and didn't lift. I did some GPP but nothing intense. I gained 8 lbs over the week as well.
Anyhow, I'm starting an Ed Coan lifting cycle. My routine for Bench, Deadlift, Front Squat, and Power Cleans will be based off my 1RM following this calculator - Powerlifting Heads-Up Ec Coan Peaking Cycle Calculator
The first couple weeks should be more muscle endurance/cardio based. This will be good as I plan on watching my diet and losing the flab I gained. We'll see how it goes...
 
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