Oblivian's Adaptations

Sunday Morning: Bas Rutten Workout
Three 3 minute rounds Thai Boxing
Three 2 minute rounds All Around Fighting

Sunday Night: Cleans Day Week 4 Ed Coan Peaking Cycle:
Power Cleans: 135 lbs x 8 (warmup), 160 lbs x 8, 160 lbs x 8
Close Grip Bench: 185 lbs x 5 x 3 sets
Weighted Chins: +35 lbs x 3 x 3 sets
Weighted Dips: +45 lbs x 10 x 3 sets

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

Stretch: 15 minutes
 
Push Day: Week 5 Ed Coan Peaking Cycle

Bench: 135 lbs x 10 (warmup), 185lbs x 5 x 2 sets
As I said in an earlier post, this week is a lighter week. I did the 2 sets as pause presses.

Front Squat: 135 lbs x 10 (warmup), 170 lbs x 5 x 2 sets

SOHP: 120 lbs x 8 x 2 sets, 120 lbs x 7 (failure on 8)

Tricep Extension: 100 lbs x 3 x 3 sets

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

Stretch 15 minutes
 
Run/GPP/Heavy Bag
2 mile run: 16 minutes
Heavy Bag: Five 3 minute rounds
Ab Wheel Rollouts: 5 sets of 10
Stretch 15 minutes
 
I don't know if I'm getting sick or overtraining, but when I've felt exhausted all week. Normally I lift right after work, but I took a nap instead. I postponed dinner and did my lifting. I definitely did not feel great lifting.

Pull Day: Week 5 Ed Coan Peaking Cycle
Deadlift: 205 lbs x 5 (warmup, double over hand), 275 lbs x 5 x 2 sets

Bent Over Rows: 135 lbs x 8 x 3 sets

Pullups: BW x 10, BW x 8 (failure), BW x 7 (failure) *This felt awful. I almost felt defeated before I even began on my 2nd and 3rd set. I didn't want to fully skip it though. The idea was to get 3 sets of 10. I don't think that should normally be a problem, but it was this day.*

Heavy Curls: 100 lbs x 3 x 3 sets *I haven't done heavy curls for a while. I figured with the high reps on pullups and BORs it would be good to do low reps on curls for a change.*

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

*Normally I would stretch at the end. I get a warmup and do static stretches before lifting. However, I was so beat I didn't even want to stretch. I also went to bed really early.*
 
Saturday - Conditioning/GPP
Morning Run: 2 1/2 miles (21 minutes)
Ab Wheel Rollouts: 5 sets of 10
Stretch: 15 minutes

Afternoon:
Shadowboxing + Static Stretching (no "format" really, but I did this for 20-25 minutes while watching the Dead Boys dvd I just bought)
Jump Rope: Three 3 minute rounds
Tabata Burpees: 5 minute tabata - 65 total burpees completed (sets I did in 20 second interval are as follows: 8, 7, 5, 8, 7, 5, 8, 7, 5, 5)
Dynamic Stretch: 15 minutes
 
Cleans Day: Week 5 Ed Coan Peaking Cycle
I guess you can call this a long warmup. I didn't want to make a different section for this...

Jump Rope + Dynamic Stretches: 20 minutes or so
Heavy Bag: Five 3 minute Rounds

Hang Cleans: 135 lbs x 5 (warmup), 170 lbs x 3 x 2 sets
Close Grip Bench: 185 lbs x 3, 195 lbs x 3
Wide Grip Pause Press: 195 lbs x 3 (substitute for close grip bench due to lack of spotter)
Weighted Dips: +60 lbs x 8 x 3 sets
ChinUps: BW x 10, BW x 10, BW x 7 (failure on 8 - I was completely wore out here)

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

Static Stretching: 15 minutes
 
Push Day: Ed Coan Peaking Cycle Week 6

Bench Press: 185 lbs x 5, 195 lbs x 5 x 2 sets
Front Squat: 135 lbs x 5 (warmup), 175 lbs x 5, 180 lbs x 5
SOHP: 120 lbs x 8 x 2 sets, 120 lbs x 6 (failure - was going for another 8)
Tricep Extension: 100 lbs x 3 x 3 sets

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

Stretch: 15 minutes

Later in the night...
Bas Rutten Tapes + Burpees:
3 rounds 2 minutes w/ weighted gloves (no knees) Muay Thai rounds
3 rounds 2 minutes Muay Thai rounds

Burpees: 5 sets of 10
Stretch 15 minutes
 
Heavy Bag + Run + Ab wheel:
Heavy Bag: Five 3 minute rounds
Run: 1/2 mile jog warmup, 1 mile run (6 min 45 sec)
Ab Wheel Rollouts: 5 sets of 10
Stretch 15 minutes
 
Pull Day Week 6 Ed Coan Peaking Cycle:
Jump Rope Warmup/Dynamic Stretching: 15 minutes
Deadlifts: 205 lbs x 5 (warmup DOH), 285 lbs x 5, 285 lbs x 5
BOR: 135 lbs x 8
Pullups: BW x 10, BW x 7 (failure), BW x 6 (failure) *arms were spent*
Curls: 100 lbs x 3 x 3 sets

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

Tabata Burpees: 6 minute tabata - 74 burpees (set scheme per 20 minute interval = 8, 7, 6, 5, 8, 7, 6, 5, 7, 6, 5, 4)

Static Stretching: 15 minutes
 
Saturday morning run + ab wheel rollouts:
2 miles - 16 min 45 seconds
Ab Wheel Rollouts: 5 sets of 10
Stretch (Static) 15 minutes

Saturday afternoon: Heavy Bag
For warmup I was actually out skateboarding in my driveway for about 45 minutes.
Dynamic Stretching: 15 minutes
Heavy Bag: 5 rounds at 3 minutes

Saturday night: Short GPP session
Again, I was out skating my rail and box for about an hour prior to this.
Weighted Pushups: +60 lbs x 10 x 2 sets (felt light so I paused at the bottom)
Weighted Pullup: +30 lbs x 3
Weighted Chinup: +30 lbs x 5
Stretch (Static): 15 minutes
 
Saturday Morning: Cleans Day - Week 6 Ed Coan Peaking Cycle
Bas Rutten Tapes (as warmup): Three 2 minute rounds boxing, Three 2 minute rounds All Around Fighting

Hang Cleans: 135 lbs x 5 (warmup), 175 lbs x 5 x 2 sets
Close Grip Bench: 185 lbs x 3, 195 lbs x 3, 195 lbs x 2 (fail on 3)
Weighted Dips: +75 lbs x 8 x 3 sets
Chin Ups: BW x 10 x 2 sets, BW x 9 x 1 set (fail on 10)

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

Static Stretching: 15 minutes
 
Run/Jog + Ab Wheel Rollouts
3 mile run/job: 25 min 45 seconds - I jogged a lot of the way. I think a new goal of mine will be to do a 3 mile in under 21 minutes.
Ab Wheel Rollouts: 5 sets of 10
Static Stretching: 15 minutes
 
Ed Coan Peaking Cycle - Week 7 Push Day
Bench: 135 lbs x 5 (warmup), 200 lbs x 5, 205 lbs x 5
Front Squat: 135 lbs x 5 (warmup), 185 lbs x 5, 185 lbs x 5
SOHP: 110 lbs x 10, 110 lbs x 10, 110 lbs x 8 (arms were spent here)
Tricep Extension: 100 lbs x 3 x 3 sets

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

Stretch: 15 minutes
 
Heavy Bag
Warmup: Jump Rope (my leather rope finally broke - only went for about 5 minutes)
Five 3 minute Rounds

Sprint Intervals + Ab Wheel
1 minute at 6 mph, 1 minute at 10 mph (fastest treadmill goes) for a total of 10 minutes (5 rounds - no breaks)
Ab Wheel Rollouts: 5 sets of 10
Static Stretching: 20 minutes
 
Pull Day: Ed Coan Peaking Cycle Week 7
Deadlifts: 225 lbs x 5 (double overhand - warmup), 300 lbs x 5 x 2 sets
Bent Over Row: 135 lbs x 8 x 3 sets
Weighted Pullups: +30 lbs x 3 x 2 sets, +30 lbs x 2 (fail on 3)
Curls: 70 lbs x 10 x 3 sets

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

Stretch: 15 minutes
 
I was going to do the 100 burpee challenge today but couldn't get into it mentally. I got to about 60 burpees and quit. I kinda feel like shit for stopping, but I just wasn't into it.

Hopefully this will be enough motivation to go at it hard tomorrow.
 
Saturday Morning Jog
4 miles in around 42 minutes (slow jog)
Static Stretch 15 minutes

Cleans Day: Ed Coan Peaking Cycle Week 7
Power Cleans: 135 lbs x 5 (warmup as hang clean), 185 lbs x 5 x 2 sets
Weighted Dips: +75 lbs x 8 x 3 sets
Close Grip Bench: 135 lbs x 10, 145 lbs x 10, 155 lbs x 10
Weighted Chins: +35 lbs x 3 x 3 sets

Crunches: 4 sets of 100
Leg Raises: 2 sets of 25
Decline Leg Raises: 2 sets of 25
 
Bas Rutten Workout
Five 3 minute Thai Boxing Rounds

Max Effort GPP
Timed Mile Run - 6 minutes 30 seconds
Max Pullups - 14
Max Chinups - 15
Weighted Pushups - +90 lbs x 10 x 2 sets

Static Stretching - 20 minutes
 
Week 8 - Ed Coan Peaking Cycle (Push Day)
Bench Press: 135 lbs x 5, 210 lbs x 5 (sloppy on fifth), 210 lbs x 4 (sloppy on 4th, failed on 5th)
Front Squat: 135 lbs x 5 (warmup), 190 lbs x 5, 195 lbs x 3 (form was bad so I stopped)
SOHP: 135 lbs x 3 x 3 sets
Tricep Extension: 70 lbs x 10 x 3 sets

Referring to Bench Press: Overall I'm more disappointed that my fifth rep was so bad on the first set of 210 lbs as well as the 4th rep on the second set of 210 lbs than I am upset about failing . I've never been one of those guys who lifts uneven on bench with one side being weak and one side being dominant. Both reps that were sloppy, my right arm seemed weak and my left arm dominant.
Anyways, this was the last week of 5 reps so I expected it to be rough. Next week is reps of 3 at 220 lbs.

As far as Front Squat, the calculator landed on 192 lbs. I figured I'd try 190 lbs x 5 and if I got that, move up to 195 lbs. 195 lbs started feeling really heavy at the 3rd rep and I started leaning forward really bad. I figured I'd better stop right there due to the form. I could have probably cranked out another one with awful form but I highly doubt I would have got the 5th.
 
Week 8 - Ed Coan Peaking Cycle (Push Day)
Bench Press: 135 lbs x 5, 210 lbs x 5 (sloppy on fifth), 210 lbs x 4 (sloppy on 4th, failed on 5th)
Front Squat: 135 lbs x 5 (warmup), 190 lbs x 5, 195 lbs x 3 (form was bad so I stopped)
SOHP: 135 lbs x 3 x 3 sets
Tricep Extension: 70 lbs x 10 x 3 sets

Crunches: 4 sets of 100
Leg Raises: 2 sets of 25
Decline Leg Raises: 2 sets of 25
Stretch 15 minutes

Referring to Bench Press: Overall I'm more disappointed that my fifth rep was so bad on the first set of 210 lbs as well as the 4th rep on the second set of 210 lbs than I am upset about failing . I've never been one of those guys who lifts uneven on bench with one side being weak and one side being dominant. Both reps that were sloppy, my right arm seemed weak and my left arm dominant.
Anyways, this was the last week of 5 reps so I expected it to be rough. Next week is reps of 3 at 220 lbs.

As far as Front Squat, the calculator landed on 192 lbs. I figured I'd try 190 lbs x 5 and if I got that, move up to 195 lbs. 195 lbs started feeling really heavy at the 3rd rep and I started leaning forward really bad. I figured I'd better stop right there due to the form. I could have probably cranked out another one with awful form but I highly doubt I would have got the 5th.
 
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