Oblivian's Adaptations

Bas Rutten Tapes (warmup)
Five 2 minute Thai Boxing Rounds
Dynamic Stretch: 15 min
followed by:
Cleans Day - Ed Coan Peaking Cycle Week 11
Power Cleans: 145 lbs x 5 (hang clean warmup), 215 lbs x 1 (*failed on 2 - did a single about a minute later), 215 lbs x 2 (*again, failed on 2 and did a single later - so I basically ended up doing 4 sets of 1.)
Close Grip Bench: 185 lbs x 5 x 2 sets
Pause Bench: 185 lbs x 5
Dips: BW x 15 x 3 sets
Chinups: BW x 10 x 3 sets

GPP + Rope
Jump Rope: 10 minutes
Weighted Pushups: +60 lbs x 15 x 3 sets
One hand chins: BW x 3 x 3 sets
Dynamic Stretch: 15 minutes
 
Warmup Run + Heavy Bag + Grip:
1 mile warmup run/jog (9 min)
Heavy Bag: Five 3 min rounds
Grip Training: Various grippers, holds, etc. (20 min)
Static Stretch: 15 min.
 
I had two days off before yesterday. I haven't taken two days off in a row in months. I was hoping I'd be able to put up better numbers in bench because of it, but my plans went haywire. I lift alone; so when I'm benching really heavy, I have my girlfriend spot me. Normally I start lifting right when she gets home from work and bench first. She got home 20 minutes late so I did bench as my 3rd lift. It didn't work out well.

Push Day: Ed Coan Peaking Cycle Week 12 (numbers altered on bench due to failure in prior weeks)
Front Squat: 135 lbs x 10 (warmup), 225 lbs x 1 (fail on 2), 215 lbs x 2 (I was supposed to get 2 sets of 225 lbs x 2. This is the first time I had to chuck the weight on front squats. I didn't like doing that so I dropped the weight.)
SOHP: 100 lbs x 10 x 3 sets (worked on speed)
Bench: 135 lbs x 10 (warmup), 225 lbs x 1 (fail on 2), 225 lbs x 1 (didn't even try 2)
Dips: +60 lbs x 8 x 3 sets

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

Stretch 10 min.
 
Took another day off on Thursday. Left work early Friday for some sort of stomach virus. I have the shits still this morning, but I got in my pull workout yesterday in between trips to the bathroom. Surprisingly, not a bad day either.
Pull Day: Week 12 of Ed Coan Peaking Cycle
Deadlifts: 225 lbs x 5 (Double Overhand Warm Up), 365 lbs x 2, 365 lbs x 1 (fail on 2)
Pullups: BW x 10 x 3 sets
BOR: 135 lbs x 5, 145 lbs x 5, 155 lbs x 5
Curls: 100 lbs x 5 x 3 sets

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

Stretch 15 minutes
 
Forgot to update yesterday's workout...
2 mile run + ab wheel + grip
2 mile run: 16 min 45 sec (medium pace)
ab wheel rollouts: 5 sets of 10
grip training: various grippers, holds, hangs, wrist roller, etc (30 min)

Stretch 15 min.
 
Bas Rutten CD Warmup
2 three min. rounds boxing
2 three min rounds thai boxing

Cleans Day: Ed Coan Peak Cycle Week 12
Power Cleans: 155 lbs x 5 (warmup as hang cleans), 215 lbs x 2 (NEW +1 rep PR), 215 lbs x 1 (fail on 2, did a single about a minute later)
Tricep Extension: 100 lbs x 5 x 3 sets
Board Press: 245 lbs x 3, 245 lbs x 2 (fail on 3), 225 lbs x 3 (equivalent to height of one board)
Chins: 3 sets of 10

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

Stretch 15 min.
 
Yesterday would have been week 13 of the Ed Coan Peaking Cycle. Since I failed in the earlier weeks in numbers, I guess I'm not really doing the cycle. This week and next week would have been the 1RM attempts. Yesterday, my triceps were as sore as they've ever been from Sunday's workout. On top of that, I've been really stressed because I put an offer in on a house and have been dealing with lining up other matters relating to that. It was not a lifting day...

Warmup
Jump Rope 5 minutes
Bas Rutten Thai Boxing CD: 1 round at 3 min
Some light dynamic stretching

Push Day:
Bench Press: 135 lbs x 10 (warmup), 185 lbs x 3 (warmup), 205 lbs x 1, 245 lbs x fail (Wasn't even close. Previous 1 RM is 235 lbs, so I'm gunning for 240 lbs next week. :redface:)

Front Squats: 135 lbs x 10 (warmup), 185 lbs x 3 (warmup), 205 lbs x 1, 225 lbs x 1 (I thought this was a new 1RM going up from 215 lbs, but my dumbass didn't realize I had done 225 lbs x 1 and failed on rep 2 last week. I am going to go for 235 lbs next week.)

SOHP: 135 lbs x 1, 150 lbs x 1, 165 lbs x fail, 160 lbs x 1 (same 1RM as before. I was really wanting 165 lbs. I weigh 170 lbs so that is my ultimate short term goal.)

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

Stretch 15 min.
 
Hey Oblivian, nice log! I feel chagrined for having just gotten to it. I'll try to keep up with it from now on.

A little advice, for whatever it's worth - I'd structure my warm-ups differently on 1RM testing days. Bring that 135*10 down a few reps, and maybe take a bigger jump on the SOHP.

All in all though, good stuff and nice hard work!

Also, good luck with the house - stressful!
 
Ascendant said:
Hey Oblivian, nice log! I feel chagrined for having just gotten to it. I'll try to keep up with it from now on.

A little advice, for whatever it's worth - I'd structure my warm-ups differently on 1RM testing days. Bring that 135*10 down a few reps, and maybe take a bigger jump on the SOHP.

All in all though, good stuff and nice hard work!

Also, good luck with the house - stressful!
Click to expand...

I appreciate it. I am going at it one more time next week and I'll keep the warmups low. I wasn't sure how others did this. I really felt mentally exhausted yesterday and wanted to skip it altogether. My biggest fear is that I go through this Coan cycle and my bench goes DOWN! Sadly, this is a possibility as 225 lbs seems fairly heavy.
 
Today was Pull Day. I was going to follow the Ed Coan cycle, but I wanted to hit 405 lbs on Deadlift. I was definitely anxious for that. I also wanted to max out on pullups. It had been a few months. Here's what I did:

Warmup
Deadlift: 135 lbs x 5 (warmup)
Power Clean: 135 lbs x 5 (warmup)
Power Clean: 185 lbs x 3 (warmup)
Deadlift (Work Up to 1RM attempt)
225 lbs x 1 (Double Overhand)
295 lbs x 1 (Double Overhand)
365 lbs x 1
405 lbs x so fucking close
405 lbs x 1 (PR)
It wasn't as clean or pretty as I'd like, but I did lock out. I'm going to do it again next week and try to make it clean. The 365 lbs x 1 actually got my confidence up. I don't know what I'd really change. I was going to do exactly what Keith said in the first post, but I couldn't remember it.

Max Pullups: 16 (+2 PR)

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

Stretch 15 minutes

Later in the Night - LSD Run: 3 miles in 28 min 30 sec
Static Stretch 15 minutes

Crunches: 2 sets of 100
Leg Raises: 2 sets of 25
 
Morning Run:
Went with my dog for a mile and a half. She hasn't ran with me at the trail for a while. Her pace for the first half was basically a sprint. I think we ran it in under 10 minutes for sure. I will have to get her to calm down again.

Dynamic Stretch: 15 min

Cleans Day - Going for 1 RM on Power Cleans + Max Chins
Warmup
Hang Clean: 135 lbs x 5
Deadlift: 185 lbs x 5 (double overhand)
Power Clean: 185 lbs x 3
Power Clean 205 lbs x 1
Dynamic Stretches

Power Clean 1 RM
225 lbs x 1RM (Felt great, I've been wanting to do this for a while +10 lbs PR)

Max Chins
BW x 20 (+4 PR)

Max Pushups
I only did 45 straight. I know I've done over 60 before. I dont' really know why I tried this after max Chins.

Crunches: 2 x 100
Leg Raises: 2 x 25

Evening Heavy Bag Skills Work + Burpees
Round 1
Single Punch/Footwork (lots of jabs)
10 Burpees (little rest between rounds - approximately 15 sec)

Round 2
Kicks (high, medium, and low)
10 Burpees (little rest between rounds - approximately 15 sec)

Round 3
Two punch combinations
10 Burpees (little rest between rounds - approximately 15 sec)

Round 4
Knees + Sprawls + Elbows
10 Burpees (little rest between rounds - approximately 15 sec)

Round 5
3 Punch Combos
10 Burpees (little rest between rounds - approximately 15 sec)

Round 6
Punch to Kick + Kick to Punch Combos
 
Morning: Heavy Bag + Ab Wheel
Jump Rope Warmup: 5 min
Dynamic Stretch: 15 min
Ab Wheel: 5 sets of 10 (from knees today - core felt burnt out)
Heavy Bag: 5 three min. rounds (went really hard - this is the first time I've tired myself out doing this. I normally work on more technique but I wanted to do a lot of punch outs and power punches. Lots of sprawls and takedown shots too.)

Afternoon: Grip Work
Various things (Grippers, holds, hangs, one hand chins, wrist roller, etc - too much to list)
app. 30 min

I also did a lot of "active rest" activities today. Skateboarding and home-run derby with a tennis ball at the baseball fields with my brother, girlfriend, and dog. I also went on the playground afterwards with my nephew and was all over the monkey bars. I remember when I was in elementary school and I could do one arm hangs while on the monkey bars. That shit is hard now. I think I'm regressing.
 
Yesterday was a short day of active recovery/light jog. I only jogged 1 1/2 miles in about 16 min. I planned on going 3 miles, but the Ipod wasn't working. Light stretching afterwards.

I've been trying to really rest so I hit my new 1RM. I think one of the problems I was having was overtraining so we'll see if the extra rest is helping. Personally, I don't like all of these days off.
 
Push Day: 1 RM attempts
Warmup (no particular order)
Bench Press: 135 lbs x 5, 185 lbs x 3
Front Squat: 135 lbs x 5, 185 lbs x 3
Dynamic Stretching: 10 min

Bench Press - 1RM attempt
240 lbs x fail (Not exactly close, but not far away. This would have been a +5 lbs PR. This is definitely a huge plateau for me (14+ weeks). I'm going to take a break from benching and regroup.)

Front Squat - 1RM attempt
235 lbs x 1 (+10 lbs PR - I barely made it, but my form stayed good)

SOHP - 1 RM attempt
165 lbs x fail
165 lbs x 1 (+5 lbs PR - Missing the first one really pissed me off. I didn't get under the bar but was able to get under it on the second attempt. It actually felt like it went up smooth. Only 5 more lbs and I will be doing my bodyweight.)

Finishers
Bench Press: 165 lbs x 15
Front Squat: 165 lbs x 10
Crunches: 2 sets of 100
Leg Raises: 2 sets of 25

Later in evening:
Bas Rutten tapes
Two 3 min rounds boxing
Two 3 min rounds thai boxing
Two 2 min rounds all around fighting

Dynamic Stretch: 15 min
Crunches: 2 sets of 100
Leg Raises: 2 sets of 25
 
Pull Day: Deadlift 405 lbs attempt
Last week I was able to reach the milestone of 405 lbs on deadlift. I really wanted to pull it "cleaner" this week. It didn't work out exactly as planned, but not a bad day altogether. I contribute some of the fails to a long week at work and stress from factors with buying a house. I felt a little wiped out.

Random Warmups
Deadlift: 165 lbs x 5
Power Clean: 165 lbs x 3
Bent Over Row: 135 lbs x 5
Dynamic Stretching: 10 minutes

Deadlift
225 lbs x 5 (Double Overhand)
295 lbs x 1 (Double Overhand)
345 lbs x 1
405 lbs x fail
405 lbs x fail
345 lbs x 1
295 lbs x 1 (Double Overhand)
225 lbs x 5 (Double Overhand)

Finishers
Pullups: BW x 15
Crunches: 2 sets of 100
Leg Raises: 2 sets of 25

Tabata Burpees (Later that night)
Warmup: Jump Rope 10 min
Burpees: 5 min tabata 70 burpees completed (7 burpees per 20 second interval - the lungs and entire body were hurting after this. It's been a while since I've focused on intense conditioning since I've been going for heavy 1RM on everything.)
Crunches: 2 sets of 100
Decline Leg Raises: 2 sets of 25
Static Stretch: 15 min
 
Heavy Bag: Five 3 min rounds
Grip Work: Various grippers, holds, hangs, wrist roller, etc. (approximately 30-40 min)
Static Stretch: 15 min

I also got in a lot of "active rest". I took the dog to the park and ran a few sprints here and there. I also did some neutral grip pull-ups on the playground. The day also consisted of work around the house including moving furniture, sanding it, etc. Pretty active day although the work log of work doesn't seem like it.
 
Bas Rutten Cd's
Boxing: Two 2 min rds
Thai Boxing: Two 2 min rds
All around fighting: Two 2 min rds

Hang Cleans: 1 RM attempt
Warmup:
Hang Cleans: 135 lbs x 5
BOR: 135 lbs x 5
Power Cleans: 185 lbs x 3
Dynamic Stretching: 10 min

Hang Cleans: 1 RM attempts
205 lbs x fail
205 lbs x 1 (+35 lbs PR - it's been about 6 months)

Finishers:
BOR: 135 lbs x 10
Close Grip Bench: 135 lbs x 15
Chins: BW x 15
Dips: BW x 25
Crunches: 2 sets of 100
Leg Raises: 2 sets of 25
 
Run + Ab Wheel
2 Mile Run: 16 min.
Ab Wheel: 5 sets of 10
Static Stretch: 15 min
 
Push Day
Static Stretch: 10 min
Bench Press: 135 lbs x 5 (warmup), 175 lbs x 5 x 4 sets
Front Squat: 135 lbs x 5 (warmup), 175 lbs x 5 x 4 sets
Tricep Extension: 100 lbs x 5 x 3 sets
Dips: BW x 25 (Finisher)
Crunches: 3 sets of 100
Leg Raises: 3 sets of 25
 
Heavy Bag: Five 3 min rounds

Later in the day went to the park with my nephew. Ran a few sprints, did some pullups on the monkey bars, dips, etc. Nothing structured though.

New deadlift competition is beginning. New fire under my ass to get my deadlift up. Deadlifts today!
 
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