Oblivian's Adaptations

[Oblivian]

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

No, that shit was fun. I always liked pain killers. It's been 4+ years since I've had a pain killer. Back in the day, 2 probably wouldn't have done much for me. I'll probably take 3 on Friday night. I'm not taking them during the day at all though. I'm just toughing out the tooth/gum pain.

 

[Oblivian]

Bas Rutten Cd's
Boxing: Two 3 min rounds
Thai Boxing: Two 3 min rounds
All Around Fighting: Six 2 min rounds

Grippers (RIGHT HAND ONLY)
CoC #1 x 10
CoC #2 x 1 x 3 sets (first set I heard click, next two were about 1 mm away)
CoC #1.5 x 5
*My left hand has a bruise on the palm by where I get my callouses. The gripper agitates it.

Dumbbell Pinch Grip/Claw Hold (LEFT HAND ONLY)
York 30 lbs x 1 x 3 sets (not a long hold at all)
Hex Dumbbell 20 lbs x long hold (20-30 seconds)
York Dumbbell 20 lbs x long hold (20-30 seconds)
*I did this in left only to balance out grip work between right and left hand.

Static Stretch (upper body only)
15 minutes

 

[Snitz]

Can't see the pics. Fix plz

 

[Oblivian]

Can't see the pics. Fix plz

I moved them from that photobucket. I feel a little gay PMing pics, but you'll see the before and after when the time comes.

 

[Oblivian]

Not a great day. My body needs to get used to this calorie deficit along with the increased workload. I'm also taking less time between sets. These first couple weeks are going to be rough. My body needs to make a lot of adjustments

Warmup + In Between Sets
Jump Rope: 10-15 minutes
Footwork + Kicks on Heavy Bag: 5 minutes

Front Squat (5/3/1 Cycle 1, Wave 1)
135 lbs x 5 (warmup)
175 lbs x 5
205 lbs x 5
230 lbs x 6
*Front Squats felt weird. I didn't do them at all last phase, so it will take an adjustment of getting used to them. I kept hitting the bar on the safety pins. I've never been good at high rep Front Squats, but 230 lbs x 6 is unacceptable. I should have had at least 8-10.

Back Squats
295 lbs x 3
315 lbs x 2
345 lbs x fail
*Not surprised. When I was able to do 345 lbs for a couple singles, I wasn't doing a max effort set before. I was just testing the waters here. I'll probably drop back to 335 lbs for a single after the 315 and work from there. Again, it's going to take adjustments.

Finisher - The Pit Workout (Upper Body) - Warmup + First Exercise ONLY
Basically you start off with a 5 minute warmup of jumping jacks, static stretches, etc. The first exercise is actually pretty brutal if you go full out. I've never fully timed it, but it's 30 seconds of burpees followed by 30 seconds shadowboxing. I think it goes for a total of 6 rounds/6 minutes with no breaks. I got up to 65-70 burpees.

I'm cashed out. My body is feeling wore out, but I don't want to take a day off until Monday. I figure if I get some good rest, I should be ok. Tomorrow is plyos which isn't too taxing on me.

 

[Oblivian]

Plyos
55 minutes (P90x Plyo workout)
This includes a quick warmup and cool down stretch. I actually like this workout. It's basically modified tabata - 5 minutes straight 30 seconds rest with multiple sets.

*On a side note, BW was down to 186 lbs this morning. That's 4 lbs weight loss in the first week. I'm thinking I'll be at 180 lbs pretty quickly.

 

[Snitz]

I moved them from that photobucket. I feel a little gay PMing pics, but you'll see the before and after when the time comes.

Yeah, they were too small (the pics, no homo) so all I saw was a bare-chested man. What's your BF% or whatever?

 

[Oblivian]

Yeah, they were too small (the pics, no homo) so all I saw was a bare-chested man. What's your BF% or whatever?

I have no clue. I was definitely carrying a bit of flab from the bulk, but nothing too crazy. I would say at 155 lbs I'll be at a VERY low BF %. I would say my normal weight is 180 lbs, and these photos I'm 190 lbs. I carry a lot of that weight in the lovehandle area. I reuploaded at a normal size:

No homo...

 

[Oblivian]

Warmup + In Between Sets
Jump Rope: 10 minutes
Leg Kicks on Bag: 10 minutes

Bent Over Row - Strict (5/3/1 Cycle 1, Wave 2)
135 lbs x 5 (warmup)
170 lbs x 3
190 lbs x 3
215 lbs x 10

Deadlift
295 lbs x 3
345 lbs x 1
405 lbs x 1
435 lbs x 1
465 lbs x 1

Finisher - Conditioning Work
Bas Rutten Boxing CD: 2 min round
Bas Rutten Thai Boxing CD: 2 min round
Bas Rutten All Around Fighting CD: 2 min round
50 burpee challenge: 3 minutes (not max effort)

Core Work
Weighted Situps: 30 lbs x 15; 20 lbs x 15
Reverse Crunches/Leg Raises: 2 sets of 25

Static Stretch (Lower Body Only)
15 minutes

 

[McClure]

No homo...

Sexy.

 

[Oblivian]

Warmup + In Between Sets
Jump Rope: 10 minutes
Kicks on Heavy Bag: 5 minutes

Complex - Power Clean to SOHP to Overhead Squat
95 lbs x 5
135 lbs x 3
155 lbs x 2
170 lbs x 1

Thickbar Pullups/Chins
BW x 10 x 4 sets (first 2 sets pullups, second 2 sets chins)

Pinch Grip
Four 10's x failed rep + negatives
Two 35's x 5 (both hands)
Two 45's x 3 (both hands)

Wrist Roller
35 lbs x backward + forward + backward + forward (no rest)
*wicked pump brah

Grippers (Right hand only - bruise on left hand)
CoC #1: 10 reps
CoC #2: 1 rep - mm away
CoC #1.5: 5 reps

Dumbbell Pinch Grip/Claw Hold (Left hand only)
30 lbs York dumbbell: 3 sets of 1 (no hold)
20 lbs Hex dumbbell: 20 second hold
20 lbs York dumbbell: 15 second hold

Heavy Bag - 3 minute rounds
Round 1: Jabs + Right Straights
Round 2: 1-2 combos + 2-1 combos
Round 3: All straight punches + all straight punch combos
Round 4: Any punch + any punch combo
Round 5: Any punch + any punch combo + knees
*Very high intensity in these rounds. I threw A LOT of punches. I'd say I threw almost 1.5 times as many punches as normal rounds when I go 8-10 rounds.

Static Stretch (Upper Body Only)
10-15 minutes

 

[Freeman102010]

You have an impressive work rate. Good work.

 

[ObsceneJester]

170 on Overhead Squat? Damn I have a hard ass time with 95lbs

 

[Oblivian]

170 on Overhead Squat? Damn I have a hard ass time with 95lbs

The SOHP is my limiting factor in that complex. My OHS is at 205 lbs but my SOHP is 187.5 lbs.

 

[Freeman102010]

The SOHP is my limiting factor in that complex. My OHS is at 205 lbs but my SOHP is 187.5 lbs.

Redonkulous.

 

[Oblivian]

Warmup + In Between Sets
Jump Rope: 10 minutes
Kicks on Bag: 5 minutes

Push Press (Cycle 1, Wave 2)
135 lbs x 5 (warmup)
155 lbs x 3
175 lbs x 3
200 lbs x 7
*Shitty rhythm. I was going for 8, but that wasn't going to happen. I got off balance and spent way too much time on lockouts and in between reps.

Bench Press - Paused
135 lbs x 5
205 lbs x 3
215 lbs x 2
230 lbs x 1 x 2 sets (first set wasn't paused well, second was)
*Still getting used to pausing. I think it's helping me learn about leg drive though.

Bas Rutten All Around Workout
30 minutes (lots of pushups, shadowboxing, neck bridges, jumping squats, split squats, crunches, sprawls, etc.)

 

[XTrainer]

Your overhead work is very impressive. You must have some jack3d shoulders, considering your bench isn't that much better than mine (I mean that as a compliment).

 

[Oblivian]

Your overhead work is very impressive. You must have some jack3d shoulders, considering your bench isn't that much better than mine (I mean that as a compliment).

Ironically, I probably have better development in my pecs than my shoulders. I've always had decent muscle mass in my pecs, yet I have a pussy bench.

(no homo)

 

[vision1]

From reading the other thread, it seems like you have a good understanding on how to write a resume.

If I email you mine, would you be able to give me some tips?

thanks

 

[modena1983]

Damn fine push pressing!