Oblivian's Adaptations

PULL DAY:
Deadlift
175 lbs x 5 (Double Overhand Warmup)
225 lbs x 5 (Double Overhand Warmup)
305 lbs x 5 x 3 sets

Bent Over Row
135 lbs x 5 x 5 sets

Weighted Pull-Ups
+15 lbs x 5 x 3 sets

*I went light on everything but the deadlifts. I've had a strain in my side below my ribs (oblique area?) for the past couple days. It really hurts on pull-ups/chins that I struggle on. In other news, I've been stuffing myself with all sorts of food in order to put on some weight. Peanut Butter, Oats, Yogurt, Pork, Eggs, Turkey, etc.
 
Yesterday my back was really sore from deadlifts. I didn't want to take a full day off on a Saturday, but I didn't think I should do much if I was going to Power Clean today. I got in some grip work. Random grippers, holds, wrist roller, etc. for about 30 min.
 
Yesterday didn't work out too well. Twisted my ankle pretty bad skateboarding. I don't think it's awful, but I'll have to alter my schedule some. I don't think it will effect my strength training as much as conditioning (running, burpees, etc) though. I'll still do my push day (minus front squats) this week and see where I can go from there. Here's what I got in before the incident yesterday.

Bas Rutten Tapes: Warmup before lifting
Boxing: Three 2 min rounds
Thai Boxing: Three 2 min rounds
Static Stretch: 10 min

Power Cleans
135 lbs x 5 (hang clean warmup)
175 lbs x 5 x 4 sets

SOHP
100 lbs x 5 (warmup)
130 lbs x 5 x 4 sets

Weighted Chins
+20 lbs x 5 x 3 sets

Ab work + Finisher
2 sets of 100 crunches
2 sets of 25 decline leg raises
+20 lbs x 20 pushups
 
Yesterday I iced the ankle up a bunch. Swelling isn't bad at all. The inner part of the ankle hurts the most. I may even be able to deadlift within the week. Anyways, it gave me a good opportunity for more grip work. I can't recall exactly sets and reps, but it involved about 30 minutes of work with grippers, 20 lbs hex dumbbell holds (holding top of dumbell with "claw grip"), and the wrist roller. After reading the wrist roller thread, I felt like a gigantic pussy and put a lot of work in on that.

Also:
Crunches: 2 sets of 100
Leg Raises: 2 sets of 25
 
Due to my twisted ankle, I had to switch up my Push Day. Instead of Front Squats, I did SOHP. I'll have to do Front Squats on my Cleans Day now. Hopefully the ankle is healed by Friday for Deadlifts.

PUSH DAY:
Static Stretch: 10 min

Bench Press:
135 lbs x 8 (warmup)
195 lbs x 3 x 4 sets

SOHP
135 lbs x 3 x 5 sets

Tricep Extension
100 lbs x 5 x 3 sets

Finishers
Dips: BW x 25
Crunches: 2 sets of 100
Decline Leg Raises: 2 sets of 25
 
While the ankle is healing, I got in about 30 minutes of grip work. Grippers, claw holds on hex dumbbells, wrist roller, plate holds, etc.

Ab Wheel: 5 sets of 10 from knees (I felt like a pussy for going from the knees. I haven't done that for a long time, but the ankle hurts if I go from standing/semi-standing.)
 
Since the ankle is bummed, I developed a little upper body circuit where it didn't stress the ankle. It wasn't very fun.

Upright Rows: 70 lbs x 8
Tricep Extension: 70 lbs x 8
Curls: 70 lbs x 8
SOHP: 70 lbs x 8
Pushups: BW x 25
Dips: BW x 15
Crunches: 100
Decline Leg Raises: 25

I did the circuit 3 times and switched the order of lifts each time. I'm really not a fan of circuits. I think I'm going to try to DL today and see how the ankle feels. I may pull straight legged depending on how it feels.
 
First day back after the ankle twist. I was fiending...

Pull Day
Deadlifts
135 lbs x 5 (Double Overhand - Straight Leg as warmup)
225 lbs x 5 (Double Overhand as warmup)
295 lbs x 3
335 lbs x 3 x 3 sets

Bent Over Row
135 lbs x 5 (warmup)
155 lbs x 5 x 4 sets

Weighted Pullups
+25 lbs x 3 x 4 sets
BW x 10

Abs
3 sets of 100 crunches
3 sets of decline leg raises
 
Saturday:
Heavy Bag
Five 3 minute rounds (no kicks due to ankle)
Dynamic Stretch 10 minutes

Grip Work
Grippers, Holds, Hangs, Wrist Roller, etc. 40 min

2 mile Jog + Ab Wheel
2 mile jog: around 20 min
Ab Wheel: 5 sets of 10 (semi-standing)
Static Stretch: 15 min.
 
Sunday:
Bas Rutten Tapes (warmup before lifting):
Boxing: Two 2 min rounds
Thai Boxing: Two 2 min rounds
All Around Fighting: Two 2 min rounds
Dynamic Stretching: 10 min

Cleans Day:
Power Cleans
135 lbs x 5 (warmup as hang cleans)
185 lbs x 3
195 lbs x 3 x 3 sets

Front Squat:
135 lbs x 5 (warmup)
185 lbs x 3
195 lbs x 3 x 3 sets

Weighted Chins:
+30 lbs x 3
+35 lbs x 3
+40 lbs x 3

Close Grip Bench:
175 lbs x 5 x 3 sets

Finishers:
BW Chins: 10
Pushups: 50
Crunches: 3 sets of 100
Decline Leg Raises: 3 sets of 25

I also went to the park during the day with my dog. Jumped a little rope, ran a few sprints, BW dips on playground, neutral grip pullups on rings, etc. I didn't have any set routine and I didn't really get in a lot of volume.
 
Push Day
Bench Press
135 lbs x 5 (warmup)
185 lbs x 5
195 lbs x 5 x 3 sets

Front Squat
135 lbs x 5 (warmup)
185 lbs x 5
195 lbs x 5 x 3 sets

Tricep Extension
90 lbs x 8 x 3 sets

Finishers
Dips: 25
Crunches: 2 sets of 100
Decline Leg Raises: 2 sets of 25
 
I notice our pressing strength is very similar. I may need to start reading this log more often.

About how big are you?
 
XTrainer said:
I notice our pressing strength is very similar. I may need to start reading this log more often.

About how big are you?
Click to expand...

I'm about 5'9" 175 lbs. I was at 170 about the entire time I was posting in the Bench Mission log. Since I failed miserably with the 14 weeks of Coan, I decided maybe it's time to put on some weight. I think you and I are kinda in the same boat as I said in that thread today. I'm cutting down work load to focus on strength while eating like a mad man to gain some mass. The deadlift competition lit a fire under my ass to really get down to focusing on strength.

Edit: The funny thing is I've been gunning for a BW SOHP. I'm at 165 lbs now but I'm willing to bet I'll hit 170 lbs now that I'm at 175 lbs! It's going to be a little chase.
 
PULL DAY:
Deadlift:
225 lbs x 5 (warmup - double overhand)
295 lbs x 5 (a couple DOH then mixed)
335 lbs x 5 x 3 sets
*This was rough as hell. I don't think I'll be doing sets of 5 again. I was trying to build up my work capacity since I used to do 3x3 and such. I was struggling on the last set.

Bent Over Row
135 lbs x 5 (warmup)
155 lbs x 5 x 4 sets

Weighted Pullups
+25 lbs x 4 (fail on 5)
+20 lbs x 4 (fail on 5)
+15 lbs x 5
BW x 8
*Horrible. My arms just kept giving out on me. During this strength phase I've been slacking on muscle endurance/cardio training. I don't know if it was that or the tough deadlift day. I think I'm going to also do pullups on another day where I don't deadlift first.

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

Burpees: 40 in 2 min 20 sec
*I felt like I was going to puke or die. It's been a while since I've done timed burpees. I was originally going to do a 4 min tabata with 8 burpees per interval (64 burpees in 3 min 50 sec), but my body wasn't feeling it. I'll have to work back up to this.

Static Stretching: 20 min
 
Grappling Class:
This was my first class ever. I don't know if I'll keep with it as I can't say I really have a strong interest in learning grappling/mma. I don't have the best health insurance and I definitely can't be going into work with black eyes/cauliflower ears. Either way, my brother is instructing so I figured I'd go and pay class by class. The new facility is literally about .25 miles from my house.
Jump Rope Warmup: 10 min (done at home before class)
Stretch 15 minutes (done at home before class)
Worked a couple drills. Start mounted, trap an arm and leg and buck, land into guard, pass guard to side, mount, armbar, mount again and start over. The other drill was working on guillotines standing and defending said guillotine. Besides that, I rolled once with my brother for close to 3 minutes.
I felt in better shape than everyone there. They all had been on a layoff since the old facility closed about a month and a half ago. The other newcomer I was rolling with was definitely out of shape. I woke up today with a pretty sore neck.
Overall, it was a bit overwhelming and awkward since I have zero grappling experience. I didn't really know how hard to roll or how hard to defend in drills. I'm sure it will get better with time.

Grip Training
I bought some new cheap grippers that were only 3 bucks. The tension is about between a COC trainer or COC #1. Did multiple reps and holds with them. I need to order some COC's within the month. Also did hex dumbbell claw holds (20 lbs), bar holds in double overhand in lockout position (245 lbs), wrist roller, and one arm chins.

Heavy Bag
Five 3 minute rounds

*I felt exhausted at the end of the day. I don't know if the grappling hit different muscles than I'm used to. I didn't really feel it much directly afterwards, but I am hurting today.
 
Bas Rutten CDs - Warmup Before Lifting
Boxing - Two 2 min Rounds
Thai Boxing - Two 2 min Rounds
All Around Fighting - Two 2 min Rounds

Cleans Day
Power Cleans
135 lbs x 5 (warmup as hang cleans)
185 lbs x 5
195 lbs x 5 x 3 sets

SOHP
95 lbs x 5 (warmup)
135 lbs x 5 x 4 sets

Weighted Chins:
+35 lbs x 5 (fail on 5)
+30 lbs x 5 x 2 sets

Close Grip Bench
185 lbs x 3 x 3 sets

Ab Work
Crunches: 3 sets of 100
Decline Leg Raises: 3 sets of 25

Sprints (Later in Night)
75-100 yard sprints (10 second rest in between)
*I didn't really have a good set routine. Probably ran 12-15 of these. It was a pretty quick workout but my lungs were burning.

Static Stretch: 20 min
 
October Conditioning Challenge
Max Bodyweight Deadlifts (175 lbs) in 4 minutes: 59 total
I did this tabata style. If I do it again, I'll do it differently. I about quit at around 3 minutes but toughed it out. It was rough. I'm trying to upload the video right now. It's 4 minutes so I'm having trouble. I had it going overnight and it gave me an error this morning. If it doesn't work this time, I'll say screw it.

Static Stretch: 15 minutes
 
Heavy Bag Skills Work
Round 1
Single Punches
5 Pullups
10 Ab Wheel Rollouts

Round 2
Kicks
5 Pullups
10 Ab Wheel Rollouts

Round 3
Two Punch Combos
5 Pullups
10 Ab Wheel Rollouts

Round 4
Knees, Takedowns, Sprawls
5 Pullups
10 Ab Wheel Rollouts

Round 5
Three punch combos
5 Pullups
10 Ab Wheel Rollouts

Round 6
Punch to Kick/Kick to Punch combos
 
Push Day (Minus Bench)
Front Squats
135 lbs x 5 (warmup)
185 lbs x 3
205 lbs x 3 x 3 sets

SOHP
100 lbs x 5 (warmup)
135 lbs x 3
145 lbs x 3 x 3 sets

Close Grip Bench
165 lbs x 3 x 3 sets

Finishers
Dips: 25
Crunches: 2 sets of 100
Decline Leg Raises: 2 sets of 25
Stretch: 15 minutes

Some videos for a form check: http://www.sherdog.net/forums/f13/form-checks-864720/
 
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