Oblivian's Adaptations

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

Push Press - 5/3/1 Cycle 1 Wave 4 (DELOAD)
135 lbs x 5
145 lbs x 5
155 lbs x 5

Bench Press
135 lbs x 5 (warmup)
185 lbs x 5
205 lbs x 5
225 lbs x 2 x 3 sets
*Something is way off about my form once I hit 225 lbs. My shoulders are not pressing against the bench. I'm scaling back next week and working on form. It's funny that 225 lbs is a weight that I used to get for 6 reps. These doubles were not easy.

Bas Rutten Cd's
Boxing: Six 3 min rounds
Thai Boxing: Three 2 min rounds
All Around Fighting: Three 2 min rounds
 
Warmup
Jump Rope: 5 minutes
Some Dynamic Stretching

February Conditioning Challenge
http://www.sherdog.net/forums/f14/february-conditioning-challenge-1142280/
8 full sets
*This was my 3rd attempt, and my max effort attempt. I think 9 sets would be possible for me, but I'd have to take no rest. The tuck knee burpees are killer, but the jumping jacks almost serve as a time to catch your break.

*That was it for the day. I tried to do some pinch grip stuff, but the weights felt really slippery in the garage. I think some moisture got to them. The conditioning challenge fully drained me, so I skipped stretching. I'm going to need to do a fully body stretch tonight.
 
Nice.

So, have you noticed your lifting suffering yet, or what?
 
Nice conditioning going on in here. Seems like it came back to you fairly quickly.

How is your palm feeling?
 
Cratos said:
Nice.

So, have you noticed your lifting suffering yet, or what?
Click to expand...

Ya, it's definitely suffered a bit. I basically went from a calorie surplus where I was only focused on lifting to a calorie deficit where I'm focused more on conditioning and GPP. My body has to get used to it. I figure that by April, I may be close to having my strength back. That will be good because I should be around 170 then where a lot of my PR's are above 180 lbs. I think where I'll see good results is on my way back from 155 lbs. I'll be on a calorie surplus. I'm hoping that I can set a couple small PR's at 161 lbs.
 
Corrosion said:
Nice conditioning going on in here. Seems like it came back to you fairly quickly.

How is your palm feeling?
Click to expand...

Thanks. The palm isn't too bad. I really don't notice it until it's aggravated. My straps arrived in the mail yesterday, so that should help. I was a bit confused on how to use them, so I had to watch a video. Lol. We'll see how it goes.
 
*Weighed in at 178 lbs this morning. I've lost 12 lbs in less than a month.

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

Front Squats: 5/3/1 Cycle 1 Wave 4 - DELOAD
160 lbs x 5
175 lbs x 5
190 lbs x 5

Back Squats
205 lbs x 5
225 lbs x 5
275 lbs x 3
295 lbs x 3
315 lbs x 2

Heavy Bag - 3 min rounds
Round 1: Jabs + Right Straights
Round 2: 1-2 combos + 2-1 combos
Round 3: Mixture of all straight punches + straight punch combos
Round 4: Any punch and any combo
Round 5: Any punch, any combo, + knees

Grippers (Right hand only)
CoC #1 x 10
CoC #2 x closed or VERY close to it x 3 sets
CoC #1.5 x 5

Dumbbell Claw Hold/Pinch (left hand only)
York 20 lbs Dumbbell: 20-30 second hold
York 30 lbs Dumbbell: Pickup + 5 second hold
20 lbs Hex Dumbbell: 20-30 second hold

Static Stretch (Fully body)
30 minutes

*Today (Friday) is a day off. I haven't had a day off since 2/15/10. Fail on my part. I planned on taking a day off this last Monday, but then I figured I'd take Wed. off. I was invited to my parents Friday (today), so I didn't want to take Wed. and Friday off. I'm exhausted - but it's been good for my weight loss.
 
Nice job on the weightloss. You're gonna be RIPT soon!
 
chia said:
Nice job on the weightloss. You're gonna be RIPT soon!
Click to expand...

2uyg7bc.jpg


Bro....Soon? I'm already shredded.
 
Glad to hear the palm is doing better. I know that shit hurts. Lol@ the strap thing but I guess since you haven't been around them, I could understand it.

You are going to be ripped like crazy. Just don't look like an Ethiopian
 
Warmup + In Between Sets
Jump Rope: 10 minutes
Kicks on Heavy Bag: 5 minutes

Bent Over Row: 5/3/1 Cycle 2, Wave 1
135 lbs x 5 (warmup)
160 lbs x 5
190 lbs x 5
210 lbs x 12
*Form started very strict on the 210 lbs and got semi-sloppy by the end.

Deadlift
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
405 lbs x 1
425 lbs x 1
435 lbs x 1
*So I broke out the straps, and I don't like them at all. I went to do my normal grip (left hand over, right under) and the palm hurt the same as before. I ended up lifting without the straps and using the left hand under, right hand over. When I do this, the pressure is more on the callous area and away from my bruise on my left hand. There was mild discomfort, but I wouldn't even call it pain.

Bas Rutten CD - All Around Workout
30 minutes
 
Most people I've seen using straps use double over, you may want to give that a shot
 
I thought straps were always used DOH...?

How do the lifts feel since the weight loss started, Oblivian?
 
joshetc said:
Most people I've seen using straps use double over, you may want to give that a shot
Click to expand...

XTrainer said:
I thought straps were always used DOH...?

How do the lifts feel since the weight loss started, Oblivian?
Click to expand...

Duh. That makes sense. I never really paid attention.

Well the lifts don't feel great. I'm lifting right after work on Tuesdays and Thursdays, and I feel pretty hungry when I'm lifting. I have a peri-workout smoothie, but I'm still hungry for real food. I think it's still a shock to my system since I went from only lifting and bulking to a shitload of conditioning and a calorie deficit. I think I'll be ok in a month or so. My long term goal is to get to 155 to win the bet, but I want to actually gain strength before I get above 165. I want to set new #'s on everything at 165 or below.
 
Yea straps should be used DOH, I find that if I only wrap them a single time under the bar then back over the top, then hold the end with my thumb it is the most comfortable. I've seen people wrap the bar like 2 or 3 times then run the end past their pinkie finger.
 
i always DOH with straps.

I tried bor's with 531 and it was a mistake for me. The potential for sloppy form on max reps is just too high.
 
I was out of town Saturday and Sunday dog-sitting for my in-laws. I had to eat out 3 times and spent a lot of time in the hot tub. I weighed in very heavy today, but I'm hoping it was water retention from the salty Mexican food last night.

Elliptical
30 minutes
*I've never been on an elliptical in my life. My mother-in-law replaced her treadmill with this. I wasn't a huge fan of it. It felt really unnatural. I did the full 30 minute "program" and it said I burned 350 calories. I was a bit tired at the end.

*Below is after I returned home.

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

Complex: Hang Clean to SOHP to Push Press/Jerk to Overhead Squat
95 lbs x 5
135 lbs x 3
155 lbs x 2
165 lbs x 1
*This ended up being A LOT harder than it read on paper. The 155 lbs set was brutal. The first rep isn't too bad, but then my shoulders and forearms were getting tired quick.

Thickbar Pullups/Chins
+25 lbs x 5 x 2 sets (one set pullups, one set chins)
+35 lbs x 3 x 2 sets (one set pullups, one set chins)
BW x 10 x 2 sets (one set pullups, one set chins)
 
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