Oblivian's Adaptations

Sweet. You've mase some good gains with this bulk, especially with your squat. Are you taking progress pictures of the bulk/cut (yes homo)?
 
Corrosion said:
Sweet. You've mase some good gains with this bulk, especially with your squat. Are you taking progress pictures of the bulk/cut (yes homo)?
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Ya. I had to take the pictures myself. My wife said, "I'm not taking a photo shoot of you so you can post it online for a bunch of guys to look at." Lol. Anyways, here are the two photos at 190 lbs. It will be interesting to see what I look like at 155 lbs. (no homo)

PostBulkWeighIn001.jpg


PostBulkWeighIn002.jpg


I'm ready to get back into the gym. It was weird. I almost felt depressed this past week (no emo). I've never really NOT wanted to go out and lift, but I just felt that way. I'd been doing the same lifts and set/rep scheme for a weeks on end now. I'm ready to move on.
 
Heavy Bag + Burpee Rounds (3 minutes)
Round 1: Jabs
Round 2: Right Straights
Round 3: 1-2's
Round 4: Any straight punch + any straight punch combo
Round 5: Burpees - 45 (set of 30, set of 10, set of 5)
*I am working my way back up to 10 rounds. The burpee round really did me in. It will probably take at least a week to get my conditioning back to where I can do this for 10 rounds again. Burpee rounds should be 50 burpees as well.

Grippers
CoC #1: 10 reps
CoC #1.5: 5 reps
CoC #2: mm away on the right hand, not even close on the left
*My left hand felt oddly weak tonight.

Static Stretch (upper body only)
20 minutes
*Very long stretch here. Flexibility still feels solid even though I neglected stretching during the bulking phase.
 
Warmup
Jump Rope: 10 minutes

Bent Over Row - Strict (5/3/1 Cycle 1, Wave 1)
135 lbs x 5 (warmup)
155 lbs x 5
180 lbs x 5
205 lbs x 12

Deadlifts
225 lbs x 5 (DOH Warmup)
295 lbs x 3 (DOH Warmup)
345 lbs x 1 (DOH Warmup)
405 lbs x 1
445 lbs x 1
475 lbs x fail
*I got a weird bruise on my left palm after the 445 lbs single. I have no idea if it was from gripping too hard or what. It was non-existent until after that 445 lbs set. I bailed the 475 lbs single early. I'm going to drop down next week though.

Finisher
Thickbar Chins: BW x 15

Bas Rutten Cd's
Boxing: Five 3 min rounds
Thai Boxing: Five 2 min rounds

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

Static Stretch (Lower Body)
15 minutes
 
It seems like you've been attempting PRs/near PRs every week, a much greater frequency than even I did...? Is there a method to this madness?
 
XTrainer said:
It seems like you've been attempting PRs/near PRs every week, a much greater frequency than even I did...? Is there a method to this madness?
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Well I just ended my previous program - one lift a day. Towards the end of my program, there are lots of PR attempts. Basically the method behind the program was to take my old 1RM, hit 2 singles with it, then hit a new 1RM next week. The following week, hit that new 1RM for 2 singles, and keep going. It worked really well on Squats as I was hitting a +10 lbs 1RM every 2 weeks. It got me comfortable with heavy weight as well as having heavy weight on my back felt which previously felt awkward as hell.

I'm scaling back on Deadlifts after this last session. I outlined my program a few posts back, but I'm basically doing 3 singles after a BOR session. It will always be 405, then 445, but the last weight will vary. I'll probably do 465 next week. If that goes well, up to 470 and so on. My next PR attempt will not be 485 lbs, it will be 480.

With Squats, I feel that I still can progress. After doing the 5/3/1 on Front Squats, I'm going to do a triple with 295, a double with 315, and then a heavy single. I think I'm going to go ahead and start with my old 1RM of 365. If that feels ok, I'll probably bump up 5 lbs the next week.

I'm going to do paused Benches for the first time, so those will be scaled back. Heavy triple, heavy double, and heavy single.

To sum it up, my volume will be pretty low on the strength training so I want to keep it max effort and intense. My conditioning/gpp is where the true volume will be in my routine. I'll also be dropping a lot of weight, so I realize I can't expect too much.
 
Warmup
Shadowbox/Light Heavy Bag/Jump Rope: 10 minutes

Complex (Power Clean to SOHP to Overhead Squat)
95 lbs x 5
135 lbs x 3
155 lbs x 2
165 lbs x 1
*This is an odd complex because I grip with a narrow grip on SOHP. That in turn makes OHS hard. The knurling on the new bar is too good to move my fingers back out that way. I may switch between SOHP and Push Jerk when I get to heavier weight.

Thickbar Pullups
BW x 12 x 3 sets

Pinch Grip
Four 10's x fail/negatives (each hand)
Two 35's x 5 (both hands simultaneously)
Two 45's x 3 (both hands simultaneously)
*Not surprised these weren't good. Right after thickbar pullups which burns my grip out.

Levering
Olympic Sleeve + 1 1/4 lbs x 10
Olympic Sleeve + 2.5 lbs x 8
Olympic Sleeve + 5 lbs x 1

Dumbbell Claw Grip/Hold
York 30 lbs x 1 (short hold)
20 lbs Hex Dumbbell x very long hold
20 lbs York Dumbbell x long hold

The Pit DVD - Lower Body Workout
50 minute workout
It's basically A LOT of BW squats and BW squat variations, kicks to the bag, front kicks, some punchouts (a short segment is all punchouts which isn't lower body at all), etc. It's very focused on muscle endurance. One "finisher" is 200 straight BW squats! I didn't get all of them straight through and had to pause for 15 seconds to let my legs rest. I think this workout will be good because it focuses on a weak point for me - muscle endurance. My heart rate never seemed extremely high though.

Light stretch
15 minutes
*Much lighter than normal static stretch.
 
That Pit Workout is soooooooooo boring. I also don't like how Hackleman and co. do half-squats a lot of the time, to artificially increase the pace.

That's an interesting complex, no way I could do that with a grip so narrow.
 
XTrainer said:
That Pit Workout is soooooooooo boring. I also don't like how Hackleman and co. do half-squats a lot of the time, to artificially increase the pace.

That's an interesting complex, no way I could do that with a grip so narrow.
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Ya, it's definitely not worth buying. It set on my shelf for a couple years and then I tried selling it in a garage sale for $3. It didn't sell. I'm trying to switch it up a bit until it gets warm enough to run.

I'll tell you one thing, in most videos where BW squats take place, they always half squat. On the P90x plyos, they'll say things like "look how deep Jimmy is going" and he'll be half squatting.
 
Nice progress. I like your application of OLAD, might do something similar in the future. 155 seems like a BIG cut for you. You're gonna be absolutely RIPT.
 
Forced day off yesterday. My parents called last night to see if I wanted to go to a viewing at the funeral home for my mom's 2nd cousin's (by marriage) mom. Normally, this would be a situation where I wouldn't even have to send a card since I never met the lady, but her daughter (my mom's 2nd cousin by marriage) works at the courthouse and I see her about every other day. I figured that it'd be nice to go. Bad move. The mom had six kids and she was a caterer. This means an entire town and a bunch of out of towners showed up. We noticed a bunch of cars, but there was no line outside the funeral home so we proceeded. Once we walked in the door, there was no turning back. The line ended right at the door. Said line was as slow moving as they come. It was a single file line about 20 feet long to get into the chapel room. After that, you took a hard right and scaled the wall to the BACK of the room. The line then walked the back of the distance of the back of the room. It then went forward about half of the room, took a left, and you ended up by the entrance to said room. You then took a right again and snaked around up to the family. Total time on my feet and in the funeral home was 2 and a half hours.

I'm making a note to myself to not attend funeral viewings for situations where a card would be more than enough. I'd bet money that the daughter that I see through work probably wouldn't even remember if I was there or not due to how many people showed.
 
Oblivian said:
"I'm not taking a photo shoot of you so you can post it online for a bunch of guys to look at."
Click to expand...

LOL, my facebook photo is me kissing my Fedor book. My wife saw it a few weeks after I put it up and said "What the hell is wrong with you? That's a homo picture!"

Oblivian said:
Forced day off yesterday. My parents called last night to see if I wanted to go to a viewing at the funeral home for my mom's 2nd cousin's (by marriage) mom. Normally, this would be a situation where I wouldn't even have to send a card since I never met the lady, but her daughter (my mom's 2nd cousin by marriage) works at the courthouse and I see her about every other day. I figured that it'd be nice to go. Bad move. The mom had six kids and she was a caterer. This means an entire town and a bunch of out of towners showed up. We noticed a bunch of cars, but there was no line outside the funeral home so we proceeded. Once we walked in the door, there was no turning back. The line ended right at the door. Said line was as slow moving as they come. It was a single file line about 20 feet long to get into the chapel room. After that, you took a hard right and scaled the wall to the BACK of the room. The line then walked the back of the distance of the back of the room. It then went forward about half of the room, took a left, and you ended up by the entrance to said room. You then took a right again and snaked around up to the family. Total time on my feet and in the funeral home was 2 and a half hours.

I'm making a note to myself to not attend funeral viewings for situations where a card would be more than enough. I'd bet money that the daughter that I see through work probably wouldn't even remember if I was there or not due to how many people showed.
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LSD?
 
Warmup + In Between Lifts
Jump Rope: 15 minutes
*I decided I'll either be jumping rope or working light on the heavy bag in between lifts. It will assist in weight loss.

Push Press (5/3/1 Cycle 1, Wave 1)
145 lbs x 5
165 lbs x 5
185 lbs x 10
*Decent start. I think I could have had another rep or 2, but I need to get back in the groove on high rep Push Presses. I was off balance a bit and had to pause between a couple reps.

Bench Press - Long Pause
135 lbs x 5 (warmup)
205 lbs x 3
215 lbs x 2
225 lbs x 1
*Awkward. I've never done paused presses, and I think I paused way too long and lost tightness. I think these will be good for me, but I'm going to be humbled by the weight I can use for this compared to TnG.

February Conditioning Challenge
http://www.sherdog.net/forums/f14/february-conditioning-challenge-1142280/
Here's my post from in there....

Oblivian said:
I just got done doing a trial run. I did not go max effort as I knew pacing would be an issue. I also lifted about an hour before that.

6 full rounds

One round fresh with no rest takes me about 1 1/2 minutes. My pullup bar is about 20 feet away though, so I walk to that. By 10 minutes, I had 5 full rounds done. I knew it would be a struggle to squeeze 2 more in, so I just finished one more at a slow pace. My upper body muscle endurance isn't the best, so chins followed by burpees holds me back. I want to get 7 rounds on my next try. I believe I can get 8, but it will be a struggle.
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Ab Wheel
3 sets of 10 (first rep a legit standing rollout paused, the next 9 from knees)

Static Stretch (lower body only)
20 minutes
 
185 for 10 is pretty damn good... what did you hit for the fatty press contest?
 
joshetc said:
185 for 10 is pretty damn good... what did you hit for the fatty press contest?
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195 lbs. I'm pretty sure I'll break that with this 5/3/1 cycle. I want to do 205 lbs.

In other news, that Vicodin was 5 of hydrocodone. I took 2 last night as my gum was hurting. It definitely got me stoned.
 
Oblivian said:
195 lbs. I'm pretty sure I'll break that with this 5/3/1 cycle. I want to do 205 lbs.

In other news, that Vicodin was 5 of hydrocodone. I took 2 last night as my gum was hurting. It definitely got me stoned.
Click to expand...

haha my bad :p idk maybe I have an opiate tolerance or something :redface:
 
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