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Oblivian's Adaptations

I'm not going to be very anal about the amounts. An approximate guess works for me. I think the best thing with the log for me is accountability. Right now, everything is going great, but I'm open for advice. I'm sure I'll hit a wall in getting to 170 lbs and some pointers would be nice.

It's no big deal for me to log the nutrition. I'm on the computer about 5-6 out of my 8 hour workday. I'm on the computer while I drink my coffee in the morning on weekends, so I can log the weekends then. I like the idea.
 
Morning Weight = 173.8 lbs (-.4 lbs, -11.8 lbs total)

LSD Run
4.25 miles

Ab Wheel
3 sets of 10 (first 5 reps attempted from standing (1-3 reps per set were solid from standing), next 5 reps from knees)

Static Stretch
20 minutes
 
Just one question. When do you do your stretching? Is it after training or at a different time in the day all by itself?
 
AngryA said:
Just one question. When do you do your stretching? Is it after training or at a different time in the day all by itself?
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It's right after my last workout. You'll see that a lot of times I'm doing 2 separate workouts. For example, my next entry will be a bunch of lifting and then I'll have my heavy bag + burpee rounds. The heavy bag + burpee rounds is later in the day, and the stretching is right after that. I often mix in my core work or grip work at the same time I stretch.

I never stretch on cold muscles. My stretching is pretty intense, and it's really helped out my flexibility. If you've ever seen my Overhead Squat vids, the shoulder flexibility is due to all of the static stretching. I'm really working on my back flexibility for arching on bench. I'm VERY inflexible there, but I've never worked it until a week or 2 ago.

What I'm trying to get at is that I'm NOT naturally flexible at all. I really have to work at it.
 
Oblivian said:
It's right after my last workout. You'll see that a lot of times I'm doing 2 separate workouts. For example, my next entry will be a bunch of lifting and then I'll have my heavy bag + burpee rounds. The heavy bag + burpee rounds is later in the day, and the stretching is right after that. I often mix in my core work or grip work at the same time I stretch.

I never stretch on cold muscles. My stretching is pretty intense, and it's really helped out my flexibility. If you've ever seen my Overhead Squat vids, the shoulder flexibility is due to all of the static stretching. I'm really working on my back flexibility for arching on bench. I'm VERY inflexible there, but I've never worked it until a week or 2 ago.

What I'm trying to get at is that I'm NOT naturally flexible at all. I really have to work at it.
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Alright thanks. I also do two separate training sessions in the day. I get home from school and go out and lift for about an hour, then around 8 o'clock I do my high intensity cardio and grip training. I do that 3 days a week and my LSD cardio the other days. I have been doing my stretching by itself, but I think I will start doing it after my second workout because I am not very flexible either.

Also if you do any foam rolling or anything like that, when do you do that?
 
AngryA said:
Alright thanks. I also do two separate training sessions in the day. I get home from school and go out and lift for about an hour, then around 8 o'clock I do my high intensity cardio and grip training. I do that 3 days a week and my LSD cardio the other days. I have been doing my stretching by itself, but I think I will start doing it after my second workout because I am not very flexible either.

Also if you do any foam rolling or anything like that, when do you do that?
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Your schedule is very similar to mine. On lifting days during the week, I get home at 4:30 from work, lift, and eat, and then do my cardio/gpp + stretching beginning around 7:30 or so. It's pretty easy to work stretching in while doing grip work or core work. I do my LSD runs on other days typically, but it just depends on how things fit in my schedule.

I don't do any foam rolling. I like to take warm showers to help with soreness, but for me, it's all about getting proper sleep. My day at work is sitting on my ass, so that provides good recovery too.
 
Oblivian said:
Your schedule is very similar to mine. On lifting days during the week, I get home at 4:30 from work, lift, and eat, and then do my cardio/gpp + stretching beginning around 7:30 or so. It's pretty easy to work stretching in while doing grip work or core work. I do my LSD runs on other days typically, but it just depends on how things fit in my schedule.

I don't do any foam rolling. I like to take warm showers to help with soreness, but for me, it's all about getting proper sleep. My day at work is sitting on my ass, so that provides good recovery too.
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Alright thanks for all the info. I'll probably just do a little foam rolling before bed for a quick massage then.

Zerocrew1984 said:
That was two questions.
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Two words: No it wasn't.
 
Solid day - Weight was at 173.8 lbs the morning of this workout

Warmup
Jump Rope: 5 minutes
Bench Press: 135 lbs x 5 x 3 sets

SOHP (5/3/1 Cycle 4, Wave 2)
95 lbs x 5 (warmup)
125 lbs x 3
145 lbs x 3
165 lbs x 5 (+1 rep PR)
*Very good. I'm really hoping that I end up doing a 1RM of 190 lbs (+5 lbs PR) with my weight at 170 lbs. That would be sick.

Front Squat (Heavy Singles)
135 lbs x 8 (warmup)
205 lbs x 5
225 lbs x 3
245 lbs x 1
270 lbs x 1 x 4 sets
270 lbs x fail
*Pretty solid. I wish I would have hit that last set, but 5 singles is quite a bit for me. 270 lbs is about 95% of my current 1RM. I'm hoping to do 275 lbs next week and hit at least 3 singles. After that, I'm fairly confident I can get 290 lbs (+5 lbs PR).

Thickbar Chins
BW x 12
+15 lbs x 10
+20 lbs x 8
+25 lbs x 6
BW x 12
*Solid. Everything increased 5 lbs from last week and the last set was 3 more reps than last week. I feel like I've improved greatly in pullups and chins, but I've also lost weight.

Heavy Bag - 3 min rounds
Round 1: jabs
Round 2: right straights + 2-1 combo
Round 3: 1-2 combo
Round 4: mixture of all straight punches/straight punch combos
Round 5: conditioning round - (1-2 sprawls, consecutive knees, punchouts)
Round 6: left hooks
Round 7: right hooks + overhand rights
Round 8: 3-2 combos and 2-3 combos
Round 9: mixture of all punches/combos
Round 10: conditioning round - (1-2 sprawls, consecutive knees, punchouts)
*Very tiring and very sweaty.

Grippers
Trainer: set of 10 w/ hold on 10th (warmup)
CoC #1: 3 sets of 12
CoC #1.5: 3 sets of 6
*I tore skin off of my left hand doing the last set. I have a feeling that's going to be bad news for deadlifts.

Static Stretch
20 minutes
 
Freeman102010 said:
^^^ that's a solid day^^^

Any more word on the MMA school in your area?
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My brother has not gone since last time due to work/family (he works out of state during the week). I haven't really read online, but I may look today to see if they've got it fully established with rates. I went to my in-laws this weekend, and the camp is on the way there (kinda). It would be about 40-45 minute drive. I would only go on Saturdays, so if they only offer monthly rates, I doubt I'll do it. If they offer something where you can pay per class, I'd consider it.
 
Very low volume today. Deadlifts are tomorrow.

50 burpee challenge
2 minutes 37 seconds
*A set of 35 and then a set of 15 quickly after. I got SERIOUS lung burn. I think part of the reason was the colder temp in the basement.

I need to find a day to do the 100 burpee challenge. It would have been foolish to do it tonight w/ deadlifts tomorrow, but that seems to always be the case. When lifting 4 days a week, it's hard to find a good day for it.

No stretching today either. My body didn't really feel warm after the burpees, so I figured I'd play it safe. Today turned out to be a pseudo rest day!
 
Warmup
Jump Rope: 5 minutes
Power Cleans: 135 lbs x 3 x 3 sets
*I just read mschatz's "how to properly clean", and I think some things have finally kicked in on my form. The "fucking motion" when the bar clears your knee is something that I've always missed. I actually hit myself in the chin with the bar due to the bar speed/height from doing this.

Deadlift (5/3/1 Cycle 4 Wave 2)
225 lbs x 5 (DOH warmup)
310 lbs x 3
360 lbs x 3
410 lbs x 4
*No PR. 5 was probably possible, but I still have the hole in my pinky from a couple days ago with the CoC gripper. Deadlifts were not fun today.

Push Press
135 lbs x 5 (warmup)
185 lbs x 5 x 2 sets
205 lbs x 3 x 2 sets
230 lbs x fail
225 lbs x 1

Overhead Squats - DELOAD
95 lbs x 5
125 lbs x 3
135 lbs x 1

High Intensity Run
1.25 miles
*Very limited on daylight. The first lap (.85 miles) was a very fast paced run (probably a 6:30 mile pace), and the latter part was a mixture of all out sprints and a fast paced run in intervals. It's getting dark at 7:45 now, so runs after dinner will be rare unless I have a very light dinner.

Core Work
Weighted Situps: +20 lbs x 25, +20 lbs x 20
Reverse Crunches: 2 sets of 25
*Weighted situps felt very hard today.

Static Stretch
15 minutes
 
Warmup
Jump Rope: 15 minutes

Bench Press (5/3/1 Cycle 4, Wave 3)
135 lbs x 5 (warmup)
175 lbs x 5
200 lbs x 3
225 lbs x 4 (+1 rep PR)

Bent Over Rows
135 lbs x 8 (warmup)
205 lbs x 5
240 lbs x 1 x 10 sets

Weighted Pushups
+50 lbs x 10
+75 lbs x 10 x 2 sets
*emphasis on exploding up after chest touches floor

Bench Press lockouts/board press
245 lbs x 2
250 lbs x 2
255 lbs x 1
*I set the pins up on #6 - my chest w/ arch is a tad above #4 and the rack is at #10. This feels right at the point when my elbows meet my body. If I was able to get a good arch, I'd be benching at a #5 or above. I really need to work on that. Any tips besides practice?

Heavy Bag
About 20 minutes - no set rounds. This was done in between bench assistance and grip work. Worked power, leg kicks, and front kicks.

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)

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

*No stretching tonight. I just didn't feel up to it. I typically do my stretching while working the grippers, but I still have that rip in my finger. I'm a slacker.
 
I just edited in my heavy bag work from last night. I forgot to put that in. Today is a day off as I'm going to my parents' house for a big dinner (cheat meal), but I may do some skateboarding over there. My nephew will be there and he's learning soccer, so I may be running around with him as well. It will serve as good active recovery.

Morning weight = 173.6 lbs. I lost another .2 lbs. Getting down to 170 may be a pipe dream unless I cut even more calories, which I don't know if I'm prepared to do. I'm still making strength gains and losing weight (slowly), so I'll continue with what I'm doing.
 
Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets

Squats (5/3/1 Cycle 4, Wave 3)
135 lbs x 8 (warmup)
205 lbs x 5 (warmup)
240 lbs x 5
275 lbs x 3
305 lbs x 1
*I really need to get back on my heels. With my next routine, I really hope to fix errors in my squat by form work + box squats. I also noticed that weight feels extremely weird on my back still.

Thickbar Pullups
BW x 12
+45 lbs x 3 x 3 sets
BW x 12
*This is definitely the most weight I can do for 3 reps. My form is starting to break down at this weight.

*No other work yesterday. I ate out, did some chores, and I felt too full to workout. I ended up going to bed at 9:30, which will hopefully make for a good lifting day today.
 
If you keep losing weight like you have been were gonna have to get all the little people to have a race or something..
 
joshetc said:
If you keep losing weight like you have been were gonna have to get all the little people to have a race or something..
Click to expand...

My goal is to get down to 170 lbs, but I will probably bulk over the winter. 170 lbs won't last that long. When winter hits, I will be doing a lot less conditioning/gpp and have a complete focus on the big 3 w/ a lot of heavy singles. I will be eating like a pig, and I wouldn't be surprised if I'm back up to 185-190 by February or March. My goal is to gain a ton of strength during that time, diet down + up my conditioning again, and be putting up really high #'s at 170 (or close to it) next year. It's sort of an experiment. So far, I've been fairly good at keeping my strength or gaining it while losing.
 
Morning Weight = 173.4 lbs (lose another .2 lbs)

Warmup
Jump Rope: 10 minutes
Bench Press (form work): 135 lbs x 5 x 3 sets

SOHP (5/3/1 Cycle 4, Wave 3)
95 lbs x 5 (warmup)
135 lbs x 5
155 lbs x 3
170 lbs x 3 (+1 rep PR)

Front Squat (DELOAD)
170 lbs x 8 (*fuck up - see notes*)
135 lbs x 5
185 lbs x 5
*The first set was supposed to be 135 lbs x 8. I forgot to switch the weight from my last set of SOHP. Before I realized this, I was pissed off! I was thinking how 135 lbs was feeling WAY too heavy. Fail.

Thickbar Chins
BW x 12
+60 lbs x 1 (*see notes*)
+30 lbs x 5
+45 lbs x 4 x 2 sets
BW x 12
*Last week I somehow managed +55 lbs x 3 x 3 sets. +60 lbs felt ridiculously heavy, and my body felt twisted. I decided to stop. I think I'm just going to wing it on chins/pullups for the rest of my program.

Bas Rutten Cd's
Boxing: Five 3 min rounds
Thai Boxing: Five 3 min rounds

Core Circuit (V-ups + Toe Touches + Sprinters + Hip Thrusters
3 sets of 10

Static Stretch
25-30 minutes
*Intense stretching. Really working on the arch through cobras, bridges, etc.
 
Brutal day - but a pretty good one.

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

Deadlift (5/3/1 Cycle 4, Wave 3)
225 lbs x 5 (DOH Warmup)
295 lbs x 5 (DOH Warmup)
345 lbs x 5
390 lbs x 3
435 lbs x 1
*I just don't feel comfortable pulling 90% or above of my 1RM for more than singles. My form feels like it breaks down big time, and I just don't think it's worth it.

Overhead Squats
95 lbs x 5 (warmup)
135 lbs x 5
155 lbs x 3
185 lbs x 1 x 3 sets

Push Press
*warmup was Push Pressing up the weight on Overhead Squats*
205 lbs x 1
215 lbs x 1
225 lbs x fail x 2 sets (*see notes)
225 lbs x 1
*Not really frustrated with this as I was pretty wore out, but it was odd. If a completed rep is at 180 degrees (arms straight up), my reps were at about 160 degrees. I was almost completely locked out, but the weight just wanted to come back down. The last one I gutted it out, but I think fatigue hit me.

LSD Run
5 miles
*Pretty stoked on this. I wanted to reach running 5 miles straight before winter hit. Boring as shit, but I'm glad I did it. Especially on a tough lifting day.

Ab Wheel
3 sets of 10 (first 5 reps semi-standing, next 5 reps from knees)

Static Stretch
25 minutes
 
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