Oblivian's Adaptations

Push Day (Ed Coan Peaking Cycle - Week 1) :
Bench: 135 lb x 10 (warmup), 155 lbs x 10, 160 lbs x 10

Front Squat: 135 lbs x 10 (warmup), 145 lbs x 10, 145 lbs x 10

SOHP: 135 lbs x 3, 135 lbs x 3, 135 lbs x 2 (failed on rep 3)

Tricep Extension: 110 lbs x 5 x 3 sets

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

Stretch 15 minutes

Later in the night...
Bas Rutten Boxing: 3 rounds at 3 minutes
Bas Rutten All Around: 3 rounds at 2 minutes
Jump Rope: 10 minutes
Stretch 15 minutes


*I'd have to say that this peaking cycle seems really light the first few weeks. I am only using it for bench, front squat, power cleans, and deadlifts. I plan on lifting heavy weight/low reps on assistant lifts during the first few weeks when the main lifts are light weight/high rep. Hopefully they counterbalance.
 
Even though the first day of the cycle I'm doing seemed light and easy, I was sore as hell yesterday. I decided to take the day off and only do this:
Stretch 15 minutes
Ab Wheel Rollouts: 5 sets of 10
 
Pull Day (Ed Coan Peaking Cycle - Week 1)
Deadlifts: 150 lbs x 10 (warmup - double overhand), 235 lbs x 10 x 2 sets (one set double overhand, one set mixed)

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

Weighted Pullups: +25lbs x 3 x 3 sets

Curls: 90 lbs x 5 x 3 sets

Crunches: 4 x 100
Decline Leg Raises: 2 x 25
Leg Raises: 2 x 25
 
Again, I was sore Saturday so I only stretched and did 5 sets of 10 burpees.

Sunday Morning: Heavy Bag
Jump Rope for 10 minutes (warmup)
Stretch for 20 minutes
Five 3 minute rounds

Sunday Afternoon: Cleans Day - Week One Ed Coan Peaking Cycle
Hang Cleans: 135 lbs x 10 (warmup), 145 lbs x 10 x 2 sets
Weighted Chins: +30 lbs x 3 x 3 sets
Close Grip Bench: 145 lbs x 10, 155 lbs x 10, 165 lbs x 10
Weighted Pullups: +15 lbs x 5, +15 lbs x 4 (failed on 5), BW x 5
Crunches: 4 x 100
Decline Leg Raises: 2 x 25
Leg Raises: 2 x 25

Stretch 15 minutes

Sunday Night: Run + GPP:
Run 1 mile (warmup - 8 minutes 15 seconds)
Weighted Pushups: 30 lbs x 25 x 2 sets
Weighted Dips: 30 lbs x 15 x 2 sets
Ab Wheel Rollouts: 5 sets of 10
Stretch 20 minutes
 
Light GPP day/Rest
Warmup: 1 mile on treadmill (8:15)
Ab Wheel rollouts: 5 sets of 10
Stretch 20 minutes
 
Bas Rutten Tapes Day:
4 rounds of 2 minute boxing with 3 lbs weighted gloves
4 rounds of 2 minute thai boxing
Stretch 15 minutes

I normally would have lifted today, but I am pushing everything back a day for a little more rest and due to the holiday. I remember when I started this new cycle I thought weeks 1-4 would be too easy and too light. I now understand why the weight used is so light. My body is not used to the high reps and I remain sore longer than normal.
 
Push Day: Week 2 Ed Coan Peaking Cycle
Bench Press: 135 lbs x 10 (warmup), 155 lbs x 10, 160 lbs x 10

Front Squat: 135 lbs x 10 (warmup), 145 lbs x 10 x 2 sets

SOHP: 135 lbs x 3, 135 lbs x 3, 135 lbs x 2 (failure on 3)

Tricep Extension: 90 lbs x 5 x 3 sets

Crunches: 4 x 100
Decline Leg Raises: 4 x 25
Jump Rope: 15 minutes
Stretch: 15 minutes
 
Friday
Bas Rutten CD's
Three 3 minute rounds boxing
Three 2 minute rounds all around fighting
Stretch 15 minutes

Pull Day: Week 2 Ed Coan Peaking Cycle
Deadlift: 150 lbs x 10 (warmup - double overhand), 235 lbs x 10 x 2 sets

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

Weighted Pullups: +30 lbs x 3 x 2 sets, +30 lbs x 2 (failed on 3)

Curls: 90 lbs x 5 x 3 sets

Crunches: 4 x 100
Decline Leg Raises: 2 x 25
Leg Raises: 2 x 25
 
Saturday Morning - Heavy Bag:
*No rest at all after rounds, straight into pulls/chins and ab wheels and on to next round*
Jump Rope Warmup: 15 minutes
Stretch: 15 minutes
Round 1: Single Punches (technique) 3 minutes
5 pull ups
10 ab wheel rollouts
Round 2: Kicks (high + low) 3 minutes
5 chinups
10 ab wheel rollouts
Round 3: 2 punch combinations 3 minutes
5 hook grip pullups
10 ab wheel rollouts
Round 4: Knees, Sprawls, Takedowns 3 minutes
5 pullups
10 ab wheel rollouts
Round 5: 3 punch combinations 3 minutes
5 chinups
10 ab wheel rollouts
Round 6: punch to kick combinations 3 minutes
5 hook grip pullups
10 ab wheel rollouts

Saturday Afternoon:
Jump Rope 15 minutes
Stretch 15 minutes
Tabata Burpees: 4 minutes - 50 burpees

Saturday Night:
1 mile run - 7 min. 45 sec
Stretch 15 minutes
 
Sunday Morning Heavy Bag
Jump Rope Warmup: 15 minutes
Five 3 minute Rounds
Stretch 15 minutes

Cleans Day: Week 2 Ed Coan Peaking Cycle
Hang Cleans: 135 lbs x 10 (warmup), 145 lbs x 10 x 2 sets
Close Grip Bench: 185 lbs x 5 x 3 sets
Weighted Chins: +35 lbs x 3 x 3 sets
Weighted Dips: +35 lbs x 8 x 3 sets
 
Push Day: Ed Coan Peaking Cycle Week 3
Bench Press: 135 lbs x 8 (warmup), 165 lbs x 8 x 2 sets
SOHP: 135 lbs x 3 x 3 sets
Front Squat: 135 lbs x 8 (warmup), 150 lbs x 8, 155 lbs x 8
Tricep Extension: 90 lbs x 5 x 3 sets

Crunches: 100 x 4 sets
Decline Leg Raises: 25 x 4 sets
Stretch 15 minutes

GPP (Later in Night):
1 mile run (7 min, 30 seconds)
Weighted Pushups: +35 lbs at 2 sets of 25
Weighted Dips: +35 lbs at 2 sets of 15
Stretch 15 minutes
 
Heavy Bag:
This was a rough day. I had to cut it short. It felt like 160 degrees in the Heavy Bag Room. On a plus note, I didn't take any breaks at all in between rounds.

Round 1: Straight Punches (2 minutes)
Pullups: 8
Ab Wheel Rollouts: 10

Round 2: Kicks (2 minutes)
Burpees: 15

Round 3: Takedowns, Knees, Sprawls (2 minutes)
Chinups: 8
Ab Wheel Rollouts: 10

Round 4: 2 Hit Combos (2 minutes)
Burpees: 15


Total Time = 12 minutes (PATHETIC!)
I should have just taken the day off.
 
Pull Day: Ed Coan Peaking Cycle Weak 3
Bent Over Row: 135 lbs x 5, 145 lbs x 5, 155 lbs x 5
Deadlift: 155 lbs x 8 (warmup), 245 lbs x 8, 250 lbs x 8
Weighted Pullups: +30 lbs x 3 x 3 sets
Curls: 90 lbs x 5 x 3 sets

Crunches: 4 x 100
Decline Leg Raises: 2 x 25
Leg Raises: 2 x 25

Stretch 15 minutes
*My groin feels like it may have a slight pull. I couldn't get a real stretch in at all.*
 
Saturday Morning: Bas Rutten CD (warmup) then Cleans Day - Ed Coan Peaking Cycle Week 3
Bas Rutten Tapes:
3 rounds 2 minutes Thai Boxing (w/ weighted 3 lbs gloves)
3 rounds 2 minute Thai Boxing (no gloves)

Stretch 15 minutes

Cleans Day:
Hang Cleans: 135 lbs x 8 (warmup), 150 lbs x 8, 155 lbs x 8
Close Grip Bench: 185 lbs x 5 x 3 sets
Weighted Chins: +35 lbs x 3 x 3 sets
Weighted Dips: +35 lbs x 10 x 3 sets

Crunches: 4 x 100
Decline Leg Raises: 2 x 25
Leg Raises: 2 x 25

Saturday Afternoon: Active Rest + Tabata Burpees
I had a warmup (active rest) of being outside and shooting around basketball. I jumped rope quite a bit as well (no set pattern - probably jumped for a total of 20 minutes). It was about 90 degrees and I was outside for around 45 minutes. I had a pretty good sweat going.

Tabata Burpees: 5 minute tabata - total of 62 burpees
Here was the set/rep scheme: 8, 7, 8, 7, 6, 5, 6, 5, 7, 6, 5, 5

*Today (Sunday) I'm going to shoot for this rep scheme: 8, 7, 8, 7, 6, 5, 6, 5, 7, 6 for a total of 65. Hopefully, I can eventually do the entire 5 minutes doing 8 then 7 to get 75 burpees in 5 minutes.
 
Sunday: Heavy Bag
Jump Rope: 10 minute warmup
Five 3 minute rounds
Stretch for 15 minutes

*This day was a light day due to soreness. I also had quite the cheat day on diet. Monday is normally a day off but I'll have to make up for eating 3 pieces of cake.*
 
Yesterday was one of those days to get in a lot of workouts to make up for my sloppy eating. I've been chowing down on cake and ice cream more in the last week than I do for the year. Here is what I did (this is not in order, but categorized by lifting and then GPP).

Push Day: Ed Coan Peaking Cycle Week 4
Bench Press: 135 lbs x 8 (warmup), 175 x 8 x 2 sets
Front Squat: 135 lbs x 8 (warmup), 160 lbs x 8 x 2 sets
SOHP: 135 lbs x 3 x 3 sets
Tricep Extension: 90 lbs x 5 x 3 sets
Crunches: 100 x 4 sets
Decline Leg Raises: 25 x 4 sets
Stretch 15 minutes

GPP workouts:
1 mile run (8 minutes)
Bas Rutten tapes: Five 2 minute rounds boxing
Burpees: 5 sets of 10
Stretch 15 minutes
 
Heavy Bag:
Jump Rope: 10 minutes (warmup)
Five 3 minute rounds
 
I went out to eat last night so I didn't get much in.

Jump Rope (5 minutes)
1 mile run (8 minutes)
Burpees: 5 sets of 10
Ab Wheel Rollouts: 5 sets of 10
Stretch (15 minutes)
 
Pull Day: Ed Coan Peaking Cycle Week 4
Deadlift: 195 lbs x 8 (warmup - Double Overhand), 260 lbs x 8 x 2 sets
Bent Over Row: 135 lbs x 5 (warmup), 155 lbs x 5 x 2 sets
Weighted Pullups: +30 lbs x 3 x 3 sets
Curls: 90 lbs x 5 x 3 sets

Crunches: 100 x 4 sets
Decline Leg Raises: 25 x 2 sets
Leg Raises: 25 x 2 sets

Stretch 15 minutes
 
Saturday Morning Run:
2 miles (16 min 45 seconds)
Stretch 15 minutes

Saturday Afternoon: Heavy Bag Technique
*This has little to no rest in between rounds. Each round I begin on the bag then do the pullups and ab wheel rollouts. When I'm done with the ab wheel rollouts, I take a drink and begin the next round.*
1st round:
Straight punches (2 minutes)
5 pullups
10 ab wheel rollouts

2nd round:
Kicks (2 minutes)
5 chinups
10 ab wheel rollouts

3rd round:
2 punch combos (2 minutes)
5 pullups (hook grip)
10 ab wheel rollouts

4th round:
Takedowns, Knees, Sprawls (2 minutes)
5 pullups
10 ab wheel rollouts

5th round:
3 punch combos (2 minutes)
5 chinups
10 ab wheel rollouts

6th round:
Punch kick combos (2 minutes)
5 pullups (hook grip)
10 ab wheel rollouts
 
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