Oblivian's Adaptations

[Corrosion]

Do you have a CoC #2?

 

[Oblivian]

Do you have a CoC #2?

Nope. Honestly, after reading your log, I don't think I want to buy it quite yet. I'm not sure I would be able to close it. I'll probably wait a bit until I'm fairly confident that I can close it and buy a #2 and #2.5. I really want to focus on improving my pinch grip.

 

[Corrosion]

Just curious, because I can close the #1.5 10+ times, but have been stuck on the last cm of the #2 for almost a year now. It is really sad.

 

[Oblivian]

Just curious, because I can close the #1.5 10+ times, but have been stuck on the last cm of the #2 for almost a year now. It is really sad.

Ya, I've read elsewhere how others have a lot of trouble bridging the gap. I figured I might was well wait to buy more. Honestly, I probably won't buy the #2 or #2.5 unless I go on a splurge. I enjoy doing grip work, but it's not a huge priority.

Glad to hear your hoggin' stories by the way. That shit is hilarious. Honestly, things got so twisted when I was getting all fucked up that we would basically be having a competition on who could fuck the fattest/ugliest chick. Ridiculous.

 

[Corrosion]

Ya, I've read elsewhere how others have a lot of trouble bridging the gap. I figured I might was well wait to buy more. Honestly, I probably won't buy the #2 or #2.5 unless I go on a splurge. I enjoy doing grip work, but it's not a huge priority.

Glad to hear your hoggin' stories by the way. That shit is hilarious. Honestly, things got so twisted when I was getting all fucked up that we would basically be having a competition on who could fuck the fattest/ugliest chick. Ridiculous.

Calling it hoggin' was hilarious, I'm so going to steal that.

Hahaha...I may have more soon by the looks of things. I think a competition like that would work well for me, I am willing to degrade myself pretty low.

 

[MIDMOBOX]

If your degrading yourself your doing it wrong.

 

[Oblivian]

I slept so much yesterday that it was ridiculous. I think I got a total of 12-14 hours with the night's sleep + naps. Ridiculous. I decided to reschedule lifting to Monday (today) since I felt so exhausted.

Bas Rutten Cd's
Boxing: Six 2 minute rounds
Thai Boxing: Six 2 minute rounds

50 burpee challenge
2 minutes 23 seconds
*I finally did 50 straight! Obviously my burpee speed is pretty slow because this time was without any breaks. It blows my mind how fast some people can get a burpee done.

Static Stretch
20 minutes

 

[Oblivian]

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

Deadlifts (5/3/1 Cycle 3 DELOAD)
270 lbs x 5
290 lbs x 5
315 lbs x 5

Overhead Squat (1RM Attempt)
95 lbs x 5 (warmup)
135 lbs x 5
165 lbs x 1
185 lbs x 1
200 lbs x 1 x 2 sets (+5 lbs PR) *I forgot to hit record on the 1st set, so I did it again.


Push Press (1RM Attempt - Stupidity)
135 lbs x 8 (warmup)
185 lbs x 5
215 lbs x 1
240 lbs x fail x twice
*Really stupid for me to go for this. I just felt really "on" today lifting so I thought I'd be able to get it. I was scheduled to do 185 lbs x 5 x 2 sets, 205 lbs x 3 x 2 sets, 230 lbs x 1. I'll get back at it next week. I regret trying this today.

Decided to only do that today. I want to have a good benching day tomorrow. I'm going to take Wed. off to watch the fights.

 

[XTrainer]

Outstanding overhead squat!

 

[Oblivian]

Thanks!

Morning Weight = 174.6 lbs - I lost another .2 lbs. That puts me at 11 lbs total. I'm starting to get jakt.

 

[Freeman102010]

200 lbs x 1 x 2 sets (+5 lbs PR) *I forgot to hit record on the 1st set, so I did it again.

Gah! Good work!

Just curious, because I can close the #1.5 10+ times, but have been stuck on the last cm of the #2 for almost a year now. It is really sad.

Do you do static holds with the 1.5, and forced closes with the 2? I believe it was Sonny that said that having a gripper stronger than the one you are working on is helpful (if I understood correctly).

Both you guys have better grip than I. I have the trainer, 1 and 2. I think I'll get my wife to buy me the 1.5 and 2.5 for Christmas.

 

[Oblivian]

Warmup
Jump Rope: 5-10 minutes

Bench Press (5/3/1 Cycle 4, Wave 1)
135 lbs x 5 (warmup)
155 lbs x 5
175 lbs x 5
200 lbs x 8*
*Shitty. Previously, I had done 10 reps. I was hoping to match that or do 11. With increased focus on my form/arch, I think I'm going to have a tough time with high reps. I felt a bit uncomfortable by the 6th rep. I also felt like I was having a rough time with the thumbless grip for that many reps. I really like thumbless to correct form issues, but it's hard gripping that way for a long period of time IMO.

While I'm ranting, I have to say after a shitty set like that it makes me think how I'm not the biggest fan of 5/3/1. I'm not saying it's a bad program, but I think I favor more volume (although I like intensity). You are basically putting "all your eggs in one basket". My top set was shitty, so what did I really accomplish on bench today? 135 lbs, 155 lbs, and 175 lbs for 5 reps all feel like a warmup.

Bent Over Row
135 lbs x 8 (warmup)
205 lbs x 5 x 2 sets (strict)
225 lbs x 5 x 2 sets (strict)
275 lbs x 1 x 3 sets (sloppy as hell)

Heavy Bag Rounds + Ab Wheel Rounds (3 minute rounds)
Round 1: Jabs
Round 2: Right Straights + 2-1 combos
Round 3: 1-2 combos
Round 4: All straight punches/straight punch combos
Round 5: Ab Wheel (from knees) - 50 reps (30 + 15 + 5)
Round 6: Left Hooks
Round 7: Right Hooks + Overhand Rights
Round 8: 2-3 combos and 3-2 combos
Round 9: Mixture of all punches/combos
Round 10: Ab Wheel (from knees) - 45 reps (25 + 20)
*Brutal. I won't do the ab wheel like this because my knees are tore to hell now. I was completely drenched in sweat.

Static Stretch
15 minutes

 

[ShadowNINku]

your kicks are pretty bad, this video explains hip turn, it's good but not great, when you light spar without instep pads this is how you kick

When I trained we would do something similar to what this guy is doing in this video to work on learn hip turning except that your partner would hold your kicking leg holding it up straight with toes facing up and then pivoting the left foot which turns the hips which turns the direction of the toes in line with the horizon

I'll post a video of this, you just can do it by keeping your leg outstretched on a table for example too, the key is the nonkicking leg's pivot

you should train leg kicks with full rotation in order to get it (the hip turn) even though a jabbing or mma leg kick doesn't use full hip rotation (full rotation is used however at the end of a combination usually because the danger of a conter and/or takedown is diminished)

 

[Oblivian]

Thanks for the reply ShadowNINku. I'm having a rough time with those kicks. I'm actually not working them into my typical heavy bag rounds anymore since they are so bad...LOL! Whenever I do power work on the heavy bag in my garage while I'm doing grip work, I like to try to do them right (often in slow motion). I'll keep this drill in mind. I really want to learn them properly, but I don't want to focus that much time on them since I probably will never be kicking another human.

*Morning weight today was 174.2 lbs! I'm at -11.6 lbs total. I took today off from work, so I'm hoping to have a solid lifting day. I always lift better on days off/weekends.

 

[Corrosion]

Do you do static holds with the 1.5, and forced closes with the 2? I believe it was Sonny that said that having a gripper stronger than the one you are working on is helpful (if I understood correctly).

Both you guys have better grip than I. I have the trainer, 1 and 2. I think I'll get my wife to buy me the 1.5 and 2.5 for Christmas.

Yeah I do static holds, #2 attempts, and negatives with the #2.5. It's just going to take time.

Get them! We need more people doing regular grip training.

*Shitty. Previously, I had done 10 reps. I was hoping to match that or do 11. With increased focus on my form/arch, I think I'm going to have a tough time with high reps. I felt a bit uncomfortable by the 6th rep. I also felt like I was having a rough time with the thumbless grip for that many reps. I really like thumbless to correct form issues, but it's hard gripping that way for a long period of time IMO.

While I'm ranting, I have to say after a shitty set like that it makes me think how I'm not the biggest fan of 5/3/1. I'm not saying it's a bad program, but I think I favor more volume (although I like intensity). You are basically putting "all your eggs in one basket". My top set was shitty, so what did I really accomplish on bench today? 135 lbs, 155 lbs, and 175 lbs for 5 reps all feel like a warmup.

Do you think you are going to change programs? You're at the point as a lifter where you shouldn't expect to be hitting PRs every week. Obviously it's your decision, but I just want to make sure that temporary setbacks don't cloud the "big picture". Type A personalities have a tendency to get really frustrated if they don't get to their goals instantly.

I think the most important things is to see if you are making regular progress from cycle to cycle and just give the program the time and opportunity to work. I mean, at the very least, you're gaining 5lbs on your bench and press a month, and 10 on your squats and deads. Over a course of a year, assuming you don't stall out, that is 60lbs on your bench and press, and 120lbs on your squat and dead. That is not bad progress at all.

 

[Oblivian]

Yeah I do static holds, #2 attempts, and negatives with the #2.5. It's just going to take time.

Get them! We need more people doing regular grip training.



Do you think you are going to change programs? You're at the point as a lifter where you shouldn't expect to be hitting PRs every week. Obviously it's your decision, but I just want to make sure that temporary setbacks don't cloud the "big picture". Type A personalities have a tendency to get really frustrated if they don't get to their goals instantly.

I think the most important things is to see if you are making regular progress from cycle to cycle and just give the program the time and opportunity to work. I mean, at the very least, you're gaining 5lbs on your bench and press a month, and 10 on your squats and deads. Over a course of a year, assuming you don't stall out, that is 60lbs on your bench and press, and 120lbs on your squat and dead. That is not bad progress at all.

I'm probably going to switch after 5 cycles. I just started my 4th. I actually haven't gained any 1RM strength on any of the lifts that I'm using the 5/3/1 for. All of my PR's lately have been on lifts where I'm not using the 5/3/1. I just tested my squat today and tried a +5 lbs PR, and failed miserably twice. Here is my take on it for each lift:

Squats: Right now, it seems as though what I really need to work on is having heavy weight on my back. I just jumped from 275 lbs to try 330 lbs and the weight seemed unreal on my back. I didn't even feel comfortable holding it. Sure, I'm hitting rep PR's here and there, but my form is also breaking down big time on those reps. Honestly, if I wasn't doing 5/3/1 right now, I'd be drilling heavy weight low reps to get used to the weight.

Deadlifts: This 5/3/1 was a needed change. I'll always be more of a fan of singles with deadlifts. But I'm glad that I did this routine for some periodization. I haven't tested my 1RM, but I can tell you weight like 435 lbs isn't going up as quick as it should if I want to be doing 485 lbs. We'll see. If I were to predict which lift I have the highest likelihood for gains on this program, it would be deads.

Bench Press: I'm really working on form, so it's hard to really judge this. Much like squats, when I reach weight approximately 90% of my 1RM, I'm so shaky it's unreal. If I weren't in the 5/3/1, I'd be drilling singles and doubles more. I'm hitting rep PR's to where my estimated 1RM should be 265 lbs, but I failed on 250 lbs. The weight just feels so heavy and my form breaks down.

SOHP: No complaints here. I like the 5/3/1 for this lift. I'm still unsure about a gain in 1RM, but we'll see. I do like the program for this.

With all of that said above, I think it's important to note that I have also lost 11+ lbs and my conditioning has gone through the roof. I've also made gains in Front Squats, Push Press, Overhead Squat, Chins, Pullups, etc. It's not really fair to blame lack of gains on the 4 lifts on the program, and I'm not trying to do that. My focus has been on conditioning a bit more so strength gains aren't really necessary.

The bottom line with me and lifting is that it's not for a competition or anything. I don't get too bent out of shape. The main goal for me is to have fun, but I seem to have the most fun when I'm making gains and hitting new 1RM's. I've noticed that I'm more of a fan of putting up heavy singles, doubles, and triples. It's just what I like and I think it's supported my gains the most in the past. I definitely feel like I need to give the 5/3/1 two more months, and I have no problem doing that since I'll still be losing weight and working on conditioning. After that, I am designing my own program to work on my weaknesses on the big 3. I will cut out some conditioning, bulk a bit (185-190 lbs), and focus 90% on strength, 10% on GPP and conditioning. Right now I'm at about 40% strength and 60% conditioning/gpp.

 

[graedy]

I go with the variation 1 for the percentages this time:

Wave 1
75% x 5
80% x 5
85% x 5

Wave 2
80% x 3
85% x 3
90% x 3

Wave 3
75% x 5
85% x 3
95% x 1

Wave 4 (Deload)
60% x 5
65% x 5
70% x 5

Definatelly makes your first two sets not feel like warm ups anymore.
I personally plan to keep doing the 531 until I am not able to hit the minimum reps anymore. Doesn't have to be a rep PR each time.
You have good and bad days, so....

 

[Oblivian]

Definatelly makes your first two sets not feel like warm ups anymore.
I personally plan to keep doing the 531 until I am not able to hit the minimum reps anymore. Doesn't have to be a rep PR each time.
You have good and bad days, so....

I hear ya. Actually, that is what I'm pretty much what I'm doing with the 5/3/1. I would estimate that I may have a hard time hitting the required reps on the 5th cycle. On the 5th cycle, my training max will be equal to or higher than my actual max, depending on the lift.

 

[Oblivian]

Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 (long pause - *sharp pain in knee*)

Squats (5/3/1 Cycle 4 Wave 1 + 1RM attempt) - *knee goes to shit*
135 lbs x 8 (warmup)
210 lbs x 5
240 lbs x 5
275 lbs x 1 (warmup for 1RM)
330 lbs x fail x 2 (2nd attempt my knee shifted)
275 lbs x N/A
*I was a bit disappointed with the fails, but I was still going to do my top set of the 5/3/1. My knee shifted on the last attempt at 330 lbs, but that's not uncommon. I can normally wait a couple minutes and it feels ok. However, when I unracked 275 lbs, it did not feel ok. I asked for advice in the Pub and I ordered some knee sleeves. I'll continue the 5/3/1 as normal.

Thickbar Pullups
BW x 10
+40 lbs x 3 x 3 sets (+2.5 lbs PR on all sets)
BW x 10

Bench Press Form Work (Light)
135 lbs x 5 x 2 sets
165 lbs x 3 x 2 sets
185 lbs x 1 x 3 sets
*I really experimented here with grip. I did one set thumbless with my normal width and another wrapped with a wide grip. My arch and tightness feels like its getting better, and when I use a wide grip the ROM is cut drastically. For work sets, I'm going to keep going thumbless, but I will continue to play around with the wide grip during form work. If it starts to feel good, I may use that.

Pinch Grip
Three 10's x 5 (each hand)
Four 10's x negatives (each hand)
Two 35's x 5 (both hands)
Two 45's x 3 (both hands)

Wrist Roller
45 lbs x backward then forward
50 lbs x backward then forward
55 lbs x backward then forward

Grippers
Trainer x 10 w/ very long hold on 10th (45 sec - 1 min)
CoC #1: 20 reps
CoC #1.5: 8 reps

Hex Dumbbell Claw Hold
20 lbs x 10-15 second hold x 3 sets

Static Stretch
15 minutes

 

[Oblivian]

How big of a PR was the 330lb attempt?

+5 lbs. :icon_neut

My weight is down 3 lbs if that counts for anything. With the 5/3/1, the highest weight I've had on the bar is 295 lbs (90% of 1RM) - and that was only for one lift. I think it's rough to max out until the later cycles. It was probably a stupid idea to go for it, but I've hit some rep PRs along the way. I figured it would go up easily and then I'd do my top set. Bad thinking.