Oblivian's Adaptations

I took it pretty easy to rest up for my day tomorrow. Week 8 on Pull Day of the Ed Coan Peaking Cycle should be rough. Anyways, this is what I did:
Slow/Moderate Run: 1.5 miles in 12 minutes 15 seconds
Ab Wheel Rollouts: 5 sets of 10
Static Stretching: 15 minutes
 
Pull Day: Ed Coan Peaking Cycle Week 8
Deadlifts: 205 lbs x 5 (DOH warmup), 310 lbs x 3 x 2 sets (This was supposed to be sets of 5. I don't really like going heavy on sets of 5 because my form starts slipping. The first 2 reps were easy to get up and the third was pretty hard. I didn't go balls out trying the fourth and fifth because of the lack of form.)

Bent Over Row: 135 lbs x 8 x 3 sets

Weighted Pull Ups: +30 lbs x 3 x 3 sets

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

Sprints + GPP
I put the treadmill up to 5 incline. 1 minute at walk/jog then 1 minute at full speed (10 MPH). Total of 5 rounds or 10 minutes.

One Hand Chins: 1 sets of 3 per each hand
Weighted Pushups: +30 lbs 2 sets of 15 on pushup stands (see below for funny story posted from idiot in gym thread about my pushup stands.
Stretch 15 minutes

"I was the idiot doing some GPP at home today. Luckily the only witness was my dog. Not too long ago, I saw these (Amazon.com: Everlast Push-Up Stand: Sports & Outdoors) for $5 on close out clearance at TJ Maxx. Although they seemed cheap, I figured they couldn't do much damage.
Well lately I've been incorporating weighted pushups into my routine. I knew I couldn't put too much weight in the backpack using these, but I figured 30 lbs would be ok since I only weigh 170 lbs. Towards the end of my 2nd set, the stands completely bent in from the weight making my upper body/head area drop quickly. When this occured, the weights in the backpack shifted up quickly. The momentum of the weights crashing at the top of the backpack threw the backpack up even higher landing on the back of my head. I'm sure it would have been a site to see."
 
Saturday: Jog/Run + Heavy Bag
2 miles in 18 minutes (slow run/fast jog)
Static Stretch 15 minutes
Heavy Bag: Five 3 minute rounds
 
Bas Rutten Tapes
Boxing: Two 2 min. rounds
Thai Boxing: Two 2 min. rounds
Boxing (2 3 lbs weighted gloves): Two two min rounds
All Around Fighting: Two 2 min rounds

Static Stretch: 15 min

Cleans Day: Ed Coan Peaking Cycle - Week 8
Power Cleans: 135 lbs x 5 (Hang Clean warmup), 190 lbs x 5, 195 lbs x 5
Board Presses: 225 lbs x 3 x 3 sets
Weighted Dips: +65 lbs x 10 x 3 sets
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
 
Burpees + Ab Wheel Rollouts
Tabata Burpees: 5 min - 70 burpees (7 burpees per 20 sec. interval)
Ab Wheel Rollouts: 5 sets of 10
Static Stretching: 15 minutes
 
Ed Coan Peaking Cycle Week 9 - Push Day
Bench: 185 lbs x 5 (warmup), 215 lbs x 3, 220 lbs x 2 (failed on 3)
Front Squat: 135 lbs x 5 (warmup), 200 lbs x 3 x 2 sets
SOHP: 130 lbs x 5 x 3 sets
Dips: BW x 25 x 2 sets

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

Static Stretch: 15 minutes
 
Bas Rutten cd's (warmup):
2 rds boxing 2 min.
2 rds thai boxin 2 min
2 rds boxing (+3 lbs weighted gloves) 2 min
2 rds all around fighting 2 min

Ed Coan Peaking Cycle: Week 9 - Pull Day
Deadlifts: 200 lbs x 3 (DOH warmup), 325 lbs x 3 x 2 sets
BOR: 135 lbs x 8 x 3 sets
Weighted Pullup: +15 lbs x 5 x 2 sets, +20 lbs x 4 (fail on 5)
*I tried something new and stupid for my final lift. Normally I do barbell curls here, but I didn't really feel like switching out the weight and I wanted to try something new. I've also been noticing my week grip lately, so I got this bright idea to try the following. I have seen people do curls holding a 45 lbs plate on each side (Jens Pulver's team on Ultimate Fighter did this a lot). Well my idea was to grip 2 35 lbs plates on each side (pinching them together to help grip) while doing curls. I did reps of 7, 7, then 5. The range of motion sucked, the form sucked, and the lift sucked altogether. I will never do that again.*

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

Stretch 15 min.
 
Heavy Bag Technique
*No rest between rounds besides moving between "stations"*
Round 1
Straight Punches (3 min)
One hand chins 3 reps w/ each arm
Ab wheel Rollouts 10 reps

Round 2
Kicks (3 min)
Weighted Pushups +50 lbs x 15
Ab Wheel Rollouts 10 reps

Round 3
Two punch combos (3 min)
One hand chins 3 reps w/ each arm
Ab Wheel Rollouts 10 reps

Round 4
Takedowns, Sprawls, Knees (3 min)
Weighted Pushups +50 lbs x 15
Ab Wheel Rollouts 10 reps

Round 5
Three punch combos (3 min)
One hand chins 3 reps w/ each arm
Ab Wheel Rollouts 10 reps

Round 6
Punch to Kick combos (3 min)
Weighted Pushups +50 lbs x 15
Ab Wheel Rollouts 10 reps
 
Warmup Run/Jog + Stretch
1 1/2 mile - 13 min 30 sec
Static Stretch - 15 min

Cleans Day: Ed Coan Peaking Cycle Week 9
Power Cleans: 135 lbs x 5 (warmup - hang cleans), 200 lbs x 3 x 2 sets
Board Presses: 230 lbs x 3 x 3 sets
Weighted Dips: +50 lbs x 15 x 3 sets
Weighted Chins: +30 lbs x 5 x 3 sets

Crunches: 4 sets of 100
Decline Leg Raises: 2 sets of 25
Leg Raises: 2 sets of 25
 
Tabata Burpees
5 minute Tabata: 70 burpees (7 per 20 second interval)

*I tried running later but the treadmill went out on me. The circuit blew, but it is fine now. After taking 10-15 min. to try to fix it, I said forget about the running.*
 
Ed Coan Peaking Cycle Week 10 - Push Day
Bench Press (*I was supposed to do 227 lbs x 3 x 2 sets*): 225 lbs x 2 (fail on 3), 225 lbs x 1, 220 lbs x 2 (fail on 3)
Front Squat: (*I was supposed to do 208 lbs x 3 x 2 sets*): 210 lbs x 2 (didn't try 3, felt bad on 2), 205 lbs x 3
SOHP: 130 lbs x 5 x 3 sets
Weighted Dips: +50 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 min.

*This is where the peaking cycle gets rough. Next week I'm supposed to do 235 lbs x 2 x 2 sets then 245 lbs x 2 x 2 sets the following week. I think I will actually try 230 lbs x 2 x 2 sets the first week and see where it goes. I figure I'll have to alter the program from here on out.*
 
Light Run + Ab Wheel + Heavy Bag
Light Run: 2 miles in 17 min 30 sec
Ab Wheel Rollouts: 5 sets of 10
Static Stretch: 15 min
Heavy Bag: Five 3 min. rounds
 
Pull Day: Ed Coan Peaking Cycle Week 10
Deadlifts: 205 lbs x 5 (warmup - Double Overhand), 335 lbs x 3, 340 lbs x 2 (fail on 3)
BOR: 135 lbs x 8 x 3 sets
Weighted Pull Ups: +25 lbs x 5, +25 lbs x 5 (fail on 4), +20 lbs x 5
Curls: 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
 
LSD + GPP
3 mile jog: 28 min
Weighted Pushups: +60 lbs x 10 x 2 sets(Pause at bottom)
One Hand Chins: 3 reps x 2 sets
Ab Wheel Rollouts: 5 sets of 10
Static Stretch: 20 min.
 
Bas Rutten Tapes (Warmup) + Cleans Day: Ed Coan Peaking Cycle Week 10
Thai Boxing: Three 2 min. rounds (warmup)
Dynamic Stretch: 10 minutes

Power Cleans: 135 lbs x 5 (warmup as hang cleans), 205 lbs x 2 (*failed on 3, did a single about a minute later), 210 lbs x 2 (*failed on 3, did a single about a minute later) I notice I'm having a hard time with heavy weight and Power Cleans for reps. I need to figure out a way to work on that.
Board Presses: 235 lbs x 3 x 2 sets, 240 lbs x 3
Tricep Extension: 70 lbs x 10 x 3 sets
Chinups: +30 lbs x 5 x 3 sets

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

Bas Rutten Tapes (Warmup) + Burpees for GPP
Thai Boxing: Three 3 min. rounds (warmup)
Burpees: 5 sets of 15
Dynamic Stretch: 15 minutes
 
Morning: Heavy Bag
Five 3 min. rounds
Stretch 15 minutes

Afternoon - Grip Training
Bar Holds: 3 sets holding 225 lbs (approximately a minute each hold)
Weak Gripper (generic - I need to get COC): 25 reps each hand (no hold), 15 reps each hand (1 second hold), 10 reps (long hold - 5-10 seconds)
20 lbs Hex Dumbell Holds: 3 sets held as long as possible - approximately 30 sec. (Grip the dumbell with one hand on the big weighted hexagon side)
Wrist Roller: 5 lbs x 5, 10 lbs x 3, 10 lbs x 1 (wrists felt spent)
Towel Hold (hang from pullup bar) - 3 sets of approximately 30 sec.

Night - Timed Mile Run + Ab Wheel
6 min 40 sec.
5 sets of 10 on Ab Wheel
Static Stretch: 15 min.
 
Bas Rutten Tapes (Warmup) + Push Day: Week 11 Ed Coan Peaking Cycle
Boxing: Three 3 min. rounds
All Around Fighting: Two 3 min rounds

Bench Press: 185 lbs x 5 (warmup), 230 lbs x 1 (*fail on 2, waited about a minute and failed on a single), 225 lbs x 1 (*fail on 2, waited about a minute and failed on a single) The calculator said to do 235 lbs x 2. Next week I'm supposed to do more. I am about to chalk this cycle as fail on Bench Press. However, I have made gains at Front Squats and Deadlifts following the cycle.

Front Squat: 135 lbs x 5 (warmup), 215 lbs x 2 x 2 sets

SOHP: 100 lbs x 10 x 3 sets (worked on speed)

I normally do another lift, but I was spent today. I think a big problem is overtraining for me. If you look at my log, I've been doing a ridiculous amount of work for wanting to hit PR's on everything. Fortunately, I'm looking for a house next week and thereafter so I will be busy giving me plenty of time to recover.

Crunches: 3 sets of 100
Decline Leg Raises: 2 sets of 25
Leg Raises: 1 set of 25

Static Stretch: 15 min.
 
Heavy Bag + Ab Wheel
Jump Rope (warmup): 10 min
Heavy Bag: Five 3 min rounds
Ab Wheel Rollouts: 5 sets of 10
Stretch: 15 min.
 
Pull Day: Ed Coan Peaking Cycle Week 11
Jump Rope: 10 min.
Deadlift: 215 lbs x 5 (warmup - Double Overhand), 350 lbs x 2 x 2 sets (PR)
Pullups: BW x 10 x 3 sets
BOR: 145 lbs x 5 x 3 sets
Curls: 100 lbs x 5 x 3 sets

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

Stretch: 15 min
 
Run + Grip + Ab Wheel
1 1/2 mile run: 12 minutes
Grip Training: Various holds, gripper, wrist roller, etc. (20 minutes)
Ab Wheel Rollouts: 5 sets of 10
Stretch: 15 min
 
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