Oblivian's Adaptations

Oblivian said:
235lbs x 6
*This is by far the toughest lift I've done for the 5/3/1. Front Squats for reps are killer.
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x2

What's the highest you've ever DOH'd on the deadlift? Do you listen to music when you run?
 
Corrosion said:
x2

What's the highest you've ever DOH'd on the deadlift? Do you listen to music when you run?
Click to expand...

I think I may have tried 405 lbs and failed, but I haven't really tried in between 345 lbs and 405 lbs. I only have 4 45 lbs plates and 2 35 lbs plates so when I'm loading weight, the progression is from 225 lbs to 295 lbs to 345 lbs. That's why I'm always doing 345 lbs x 1 as a DOH warmup.

Yes, I listen to music when I run. I used to really get bored on LSD runs, but I don't anymore. I tend to daydream as well. Do you ever drive a car for a distance and not really remember part of the drive since you were daydreaming? It's sort of like that for me on LSD runs.
 
Timed Run
1.7 miles - 11 minutes, 40 seconds
*This is right about at a 6.5 min mile pace, which was my PR for a mile. I definitely feel my conditioning improving a ton. A new goal is to now break a 6 min mile and also to run a 5k in under 20 min.

Warmup + In Between Sets (later in day after running)
Jump Rope: 10 minutes
Kicks on Heavy Bag: 5 minutes

SOHP
95 lbs x 5
135 lbs x 5
155 lbs x 3
180 lbs x fail
177.5 lbs x 1 x 2 sets
177.5 lbs x fail
177.5 lbs x 1
*Not too bad. The fails had to do with form issues. I'm a bit more effective on SOHP if I lean back a little and have the weight in front of me and then shoot my head through. On the fails, I was pushing straight up and back.

Overhead Squat
95 lbs x 5
135 lbs x 3
155 lbs x 2
175 lbs x 1
195 lbs x fail
*I was in the hole for what felt like an eternity. When I started making upward progress, my weight transferred to my toes. 195 lbs is 95% of my 1RM, so no big deal on missing it. I didn't really feel like giving it another shot.

Thickbar Pullups/Chins
BW x 12 x 2 sets (one set pullups, one set chins)
BW x 10 x 2 sets (one set pullups, one set chins)
*Feels pretty solid. I'll probably go for 4 sets of 12 next time. Also, I think I may be good for a BW chin/pullup PR next time I am at the playground that has a normal pullup bar. I think I want to make a goal of doing 25 BW chins.

Pinch Grip
Four 10's x 1 on left hand, fail/negative on right hand
Two 45's x 3 on both hands simultaneously
Two 25's cheated* x 1 on left hand, negative on right (*both plates don't face inward, one faces outward so I can partially grip with thumb)
*Right hand felt really weak on this. It's funny because my left seems to always be stronger on pinch grips but my right is much stronger on grippers.

Wrist Roller
50 lbs x forward and back
*Stopped here because it aggravated the bruised palm.

*I was planning on doing stretching and grippers, but I was beat. I ate a big cheat meal instead, watched a movie, and passed out early. I didn't nap yesterday and got less sleep than normal since I stayed up to watch the WEC.
 
Good work as always.

Are you chalking up lots for your pinches?

Are you going to run a formal 5K race?
 
Freeman102010 said:
Good work as always.

Are you chalking up lots for your pinches?

Are you going to run a formal 5K race?
Click to expand...

I do chalk up quite a bit. Since the weights are outside, humidity can sometimes be a factor with the weights. I actually felt stronger than normal on the 45 lbs pinches. My left felt really good on the 4 10's as well. I don't know what the hell was up with my right hand.

I may run a formal 5k. I'm living in a smaller town now, so they don't really have them that often. One thing I really like about strength/conditioning training is that you can do it on your own time. That's what I always liked about skateboarding too. You go out there for 30 minutes to an hour and do your thing. That's why I'm not really into competing that much. I don't want to go out of town to attend a race and spend all day there. That's why I probably won't enter a powerlifting competition, although I may at some point. I'm not knocking anyone that does it, but it's just not my cup of tea. I just enjoy accomplishing personal goals and the feeling training gives me.
 
You're pretty strong for someone that's flirting with being a middle-weight.
 
I'm the same way with motivation. I'm not super competitive either.

Doing a BJJ tornament was a good expeirence, and I'd like to do a PL meet and a marathon some day, just for the expeirence.
 
Oblivian said:
Timed Run
1.7 miles - 11 minutes, 40 seconds
*This is right about at a 6.5 min mile pace, which was my PR for a mile. I definitely feel my conditioning improving a ton. A new goal is to now break a 6 min mile and also to run a 5k in under 20 min.

Warmup + In Between Sets (later in day after running)
Jump Rope: 10 minutes
Kicks on Heavy Bag: 5 minutes

SOHP
95 lbs x 5
135 lbs x 5
155 lbs x 3
180 lbs x fail
177.5 lbs x 1 x 2 sets
177.5 lbs x fail
177.5 lbs x 1
*Not too bad. The fails had to do with form issues. I'm a bit more effective on SOHP if I lean back a little and have the weight in front of me and then shoot my head through. On the fails, I was pushing straight up and back.

Overhead Squat
95 lbs x 5
135 lbs x 3
155 lbs x 2
175 lbs x 1
195 lbs x fail
*I was in the hole for what felt like an eternity. When I started making upward progress, my weight transferred to my toes. 195 lbs is 95% of my 1RM, so no big deal on missing it. I didn't really feel like giving it another shot.

Thickbar Pullups/Chins
BW x 12 x 2 sets (one set pullups, one set chins)
BW x 10 x 2 sets (one set pullups, one set chins)
*Feels pretty solid. I'll probably go for 4 sets of 12 next time. Also, I think I may be good for a BW chin/pullup PR next time I am at the playground that has a normal pullup bar. I think I want to make a goal of doing 25 BW chins.

Pinch Grip
Four 10's x 1 on left hand, fail/negative on right hand
Two 45's x 3 on both hands simultaneously
Two 25's cheated* x 1 on left hand, negative on right (*both plates don't face inward, one faces outward so I can partially grip with thumb)
*Right hand felt really weak on this. It's funny because my left seems to always be stronger on pinch grips but my right is much stronger on grippers.

Wrist Roller
50 lbs x forward and back
*Stopped here because it aggravated the bruised palm.

*I was planning on doing stretching and grippers, but I was beat. I ate a big cheat meal instead, watched a movie, and passed out early. I didn't nap yesterday and got less sleep than normal since I stayed up to watch the WEC.
Click to expand...

You've really developed an impressive combination of strength (especially for your bodyweight) and conditioning - I'm gonna have to start visiting your log more! Sorry if I missed it, but what sort of diet are you following for the weight loss?
 
Newt said:
You've really developed an impressive combination of strength (especially for your bodyweight) and conditioning - I'm gonna have to start visiting your log more! Sorry if I missed it, but what sort of diet are you following for the weight loss?
Click to expand...

Thanks. Here is my diet log: http://www.sherdog.net/forums/f92/multiple-personalities-oblivians-diet-log-1056911/

You'll have to go to the end, because a lot of it at the beginning and middle is when I was bulking or maintaining. Also, the weekdays I'm much more strict. Honestly, I'm not that big on diet and all of that. I am a creature of habit, so I'm normally eating the same thing Monday through Friday with the exception of what I have for dinner. I'm not into weighing things and all of that. I just try to eat less than normal if I'm losing while trying to keep protein up.
 
Plyos
One hour - P90x video
*I'm getting to the point where I'm taking certain movements double time for the entire 30 seconds intervals. It's mainly on the exercises like jump squats, jump with knees to chest, squatting lunges, etc.

Grippers (Right hand only)
CoC #1 x 10 reps
CoC #2 x 1 x 3 sets (see video)
CoC #1.5 x 5
*I finally got a video of a good close. I had my wife film this time. I knew I'd done it before off camera. I started having a conspiracy theory that I couldn't do it on camera because I'd have to get down low for the camera.



Dumbbell Pinch Grip/Claw Hold left hand only
York 20 lbs: 15-25 second hold
York 30 lbs: Pinch w/ very short hold x 3 sets
Hex Dumbbell 20 lbs: 15-25 second hold

Static Stretch (Lower Body Only)
15 minutes
 
Thanks guys. Yesterday ended up being a disaster. I contemplated on taking the day off and almost decided to do it about 4 different times. "I think I'm going to take the day off. Nah, I better not. I'm tired though. Nah, I'll just tough it out." I ended up doing my lifting and taking the rest of the day off. I probably should have just taken the full day off.

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

Push Press (5/3/1 Cycle 2, Wave 2)
135 lbs x 5 (warmup)
160 lbs x 3
180 lbs x 3
205 lbs x 4
*I was gunning for 6. My PR with 205 lbs is 5, but it's funny because my PR with 200 lbs is 8. Needless to say, this wasn't very good.

Bench Press
135 lbs x 5 (warmup)
185 lbs x 5 (warmup)
220 lbs x 2
220 lbs x 1 (WTF?)
205 lbs x 4
*My arms felt cashed out early. I know I've lost strength on Bench recently, but I also think I've completely forgot how to use proper form. I was doing 225 lbs for 6 reps a couple months ago. I think I'm going to scale back when I start cycle 3 of the 5/3/1 and do a 5x5 progression.
 
For the record, if I tried to bench and push press this heavy on the same day, whatever I did second would be fail.
 
XTrainer said:
For the record, if I tried to bench and push press this heavy on the same day, whatever I did second would be fail.
Click to expand...

I'll definitely get to see how much that effects it when I have a deload week on Push Press. I'm going to Bench first. I think I'm just going to do 5 sets of singles with 225 lbs. If that's really easy, then I'll attribute a lot of it to Push Pressing first. If that's still hard, I need to shoot myself.
 
Good job on the #2 bro. You let the gripper sit to far back in your hand tho. Really drive that thumb forward.

Onward and upward
 
Great training.


You may want to position the gripper a bit higher and angled in your hand for maximum leverage. Great close of the #2 btw. On to the #3. It's also not uncommon to have each hand stronger in a specific grip aspect. My left is stronger in pinch much of the time while my right is considerably stronger on the crush/support/levering aspects.
 
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