Oblivian's Adaptations

My mind felt in the gutter today. Wasn't a great session.

Pull Day
Deadlifts
225 lbs x 5 (DOH warmup)
295 lbs x 3 (warmup)
315 lbs x 1 x 3 sets (*I messed up, this should have been 365 lbs. I forgot to put on the 25 lbs weights and thought I was doing really good. I'm an idiot.*)
365 lbs x 1 x 4 sets

BOR
135 lbs x 5 (warmup)
165 lbs x 3 x 4 sets

Weighted Pullups
+15 lbs x 5 x 3 sets

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

Bas Rutten CDs
Boxing: Two 3 min rounds
Thai Boxing: Two 3 min rounds
All Around Fighting: Two 3 min rounds

VIDEOS: <object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/wkT_oOF2Txg&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><embed src="http://www.youtube.com/v/wkT_oOF2Txg&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" width="425" height="344"></embed></object>

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I decided to warm up on the heavy bag before grappling/MMA class. Last week it wasn't too grueling and was mainly learning positions. This week was much more grueling and we actually did standup as well.
Heavy Bag
Five 3 min. Rounds
Static Stretch 15 minutes

Grappling/MMA Class
Worked for about 45 minutes on standup. Mainly kicks, specifically working on left (opposite) leg. Pads, Heavy Bag, etc.
Grappled for about 45 minutes. Kimuras and Americanas. Also some "shrimping" to escape mount. Only rolled twice with my brother. He dominated. This class was actually pretty grueling. Lungs didn't tire out, but my muscles were cramping/hurting.

Grip Training + Long Stretch
Grippers, 1 hand chins, barbell holds, hex dumbbell claw hold, wrist roller, etc.
Static Stretch 15 minutes
 
Bas Rutten cds
Boxing: Two 3 min rounds
Thai Boxing: Two 3 min rounds

Power Cleans + Bench Day
Power Cleans:
135 lbs x 5 (as hang cleans for warmup)
185 lbs x 3
205 lbs x 3
205 lbs x 2 (fail on 3)
185 lbs x 3

Bench Press
135 lbs x 5 (warmup)
185 lbs x 3
205 lbs x 3 x 3 sets

Chins:
+25 lbs x 5 x 3 sets

Tricep Extension:
80 lbs x 8 x 3 sets

Ab Work
3 sets of 100 crunches
3 sets of 25 leg raises

Videos here: http://www.sherdog.net/forums/f13/form-checks-updated-all-lifts-864720/

I may do some GPP later. We'll see how it goes.
 
Tabata Burpees: 4 minutes - 56 burpees (7 per interval)
Static Stretch: 15 minutes

My lungs and muscles were definitely feeling it. I definitely need to keep working on this if I want to up the amount of burpees to 64 (8 per interval). My goal remains to break 8 minutes on the 100 burpee challenge.
 
I had to split todays lifting into two sessions due to an obligation. Here goes:

Session 1
Dynamic Stretch/Warmup: 10 min
Front Squat
135 lbs x 5 (warmup)
185 lbs x 5 x 4 sets

SOHP
90 lbs x 8 (warmup)
130 lbs x 5 x 4 sets

Session 2
Bas Rutten Tape Warmup
Boxing: Two 2 min rounds
Thai Boxing: Two 2 min rounds

Close Grip Bench
135 lbs x 8 (warmup)
185 lbs x 3 x 4 sets

*Each set was supersetted with 15 BW dips*

Core/Abs
Crunches: 3 sets of 100
Decline Leg Raises: 2 sets of 25
Flat Leg Raises: 1 set of 25

Static Stretch: 20 min
 
Heavy Bag: No set routine. All I worked on was combinations that included a punch and kick or a punch and knee. The only combination that I feel smooth on is 1-2 left low kick or right straight to left hook to right low kick. I really want to concentrate on these more. I used to only devote one round to them, but I feel I need to really try to throw more of these.

Ab Wheel: +25lbs x 10 x 3 sets from knees (first time adding weight on these)

Static Stretch: 20 minutes
 
Pull Day
Deadlifts
185 lbs x 8 (DOH warmup)
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH - this really tested my grip, I about lost it on the last rep.)
365 lbs x 1 x 8 sets (I failed on one rep but switched my under hand. I've been switching each single on what hand is used over and what is under.)

Bent Over Row
135 lbs x 5 (warmup)
155 lbs x 5 x 2 sets
165 lbs x 5 x 2 sets
*Really working on form here. I didn't realize how wrong I was doing them until I posted a video.

Weighted Pullups
+30 lbs x 2 (fail on 3)
+25 lbs x 3
+20 lbs x 4
+15 lbs x 5
BW x 9 (* fail on 10)

Abs/Core
Crunches: 3 sets of 100
Decline Leg Raises: 2 sets of 25
Leg Raises: 1 sets of 25
 
XTrainer said:
Your core work needs some weight.
Click to expand...

I know, I slack a lot in that department. The decline leg raises still get to me, but the crunches are pretty much useless. I really need to look at some sort of tutorial/video to get some ideas. I'm still doing the same shit for core/abs that I did when I was a bench monkey except that I finally added the ab wheel.
 
I moved a bunch of firewood to start out my day. Two full truckloads moved and stacked. Big logs that need split. Pretty tiring.

Grip Training
Gripper: Cheap, but about the tension of COC Trainer/COC 1, 3 sets of 10 to hold as long as possible on 10.
Hexagon Dumbbell Claw Hold: 20 lbs x 3 sets (held between 30 sec - 1 min each time)
Wrist Roller: +15 lbs x 3 sets (forward and backwards)
Barbell Hold: 255 lbs x 3 sets (between 20 sec - 40 sec)
Towel Hang from Pullup Bar: 3 sets between 1 min - 1 1/2 min

2 Tabata Heavy Bag Rounds + Ab Wheel + Stretch
Round 1: Switch intervals between punchouts and repetitive leg kicks (4 min)
Round 2: Switch intervals between 1-2 sprawl and repetitive knees (4 min)

Weighted Ab Wheel: +15 lbs x 10 x 5 sets (from standing)
Static Stretch: 20 min
 
I thought I'd post this mornings before I forget the amounts.

Bas Rutten cds (warmup before lifting)
Two 2 min rounds boxing
Two 2 min rounds thai boxing
Two 2 min rounds all around fighting

Power Cleans
165 lbs x 5
175 lbs x 3
190 lbs x 1
175 lbs x 5
190 lbs x 3
205 lbs x 1

Bench
175 lbs x 6
185 lbs x 5 x 4 sets

Chins
+45 lbs x 2 (fail on 3)
+40 lbs x 3
+30 lbs x 5
+30 lbs x 4 (fail on 5)
BW x 10

Tricep Extension
100 lbs x 5 x 4 sets

Dips
15 @ BW as finisher

Abs/Core
Weighted Situps: +35 lbs x 25, +35 lbs x 15 (these feel akward, I need something to put my feet under)
Decline Leg Raises: 2 sets of 25
Crunches: 1 set of 100
Leg Raises (No decline): 1 set of 25
 
Oblivian said:
I thought I'd post this mornings before I forget the amounts.

Bas Rutten cds (warmup before lifting)
Two 2 min rounds boxing
Two 2 min rounds thai boxing
Two 2 min rounds all around fighting

Power Cleans
165 lbs x 5
175 lbs x 3
190 lbs x 1
175 lbs x 5
190 lbs x 3
205 lbs x 1

Bench
175 lbs x 6
185 lbs x 5 x 4 sets

Chins
+45 lbs x 2 (fail on 3)
+40 lbs x 3
+30 lbs x 5
+30 lbs x 4 (fail on 5)
BW x 10

Tricep Extension
100 lbs x 5 x 4 sets

Dips
15 @ BW as finisher

Abs/Core
Weighted Situps: +35 lbs x 25, +35 lbs x 15 (these feel akward, I need something to put my feet under)
Decline Leg Raises: 2 sets of 25
Crunches: 1 set of 100
Leg Raises (No decline): 1 set of 25
Click to expand...

Put the weight behind your head when you do weighted core work. When it's in front, a certain point, it pulls you forward, actually assisting you. Behind the head is much tougher.
 
XTrainer said:
Put the weight behind your head when you do weighted core work. When it's in front, a certain point, it pulls you forward, actually assisting you. Behind the head is much tougher.
Click to expand...

Ahh..makes sense. Will have to do that next time.
 
November Conditioning Challenge GONE BAD + Light GPP/Abs
November Conditioning Challenge Attempt
Max Pulls or Chins in 5 minutes is the challenge. I chose chins. I was going to do a tabata style. I started the first interval with a quick 10. The second I could only get 5. Then I got 3 in the third interval. It was all downhill from there.
I did 25 chins in about 2 1/2 minutes. I couldn't do another to save my life.

GPP/Abs
Burpees: 5 sets of 10
Sprinters: 3 sets of 10
V-Ups: 3 sets of 10
Toe Touches: 3 sets of 10
Hip Thrusts: 3 sets of 10

*All of the above ab workouts were new to me. I definitely felt weird on the form on some. I'm trying to completely revise my ab work.

Static Stretch: 20 minutes
 
Heavy Bag
Five 3 minute rounds
*I focused mainly on movement and speed. This is the first time I've actually felt somewhat gassed after five rounds.

Static Stretch + Ab Wheel
Ab Wheel: +25 lbs x 10 x 5 sets (first 5 in each set were standing, last 5 were from knees)
Static Stretch: 20 minutes
 
Front Squats
190 lbs x 5 x 5 sets

SOHP
135 lbs x 3 x 2 sets
145 lbs x 2 x 2 sets
155 lbs x 1

Close Grip Bench
155 lbs x 10 x 3 sets

Core/Abs
Weighted Situps (weight behind head): +15 lbs x 15 x 2 sets
Decline Leg Raises: 25 x 2 sets

Static Stretch: 20 min

*I'm still trying to find the groove on new ab/core work. The ab wheel weighted seems solid on off days. These weighted situps feel awkward.
 
Pull Day
Deadlifts (Off Plate - Focus on Speed)
225 lbs x 5 (warmup - double overhand)
275 lbs x 3 x 4 sets

Deadlift PR + Video
410 lbs x 1 *This includes all of the weights I own. It didn't feel bad going up. I may buy some weights and go for 425 lbs in a couple weeks.*

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BOR
135 lbs x 5 (warmup)
165 lbs x 3 x 2 sets
175 lbs x 3 x 2 sets

Pullups
+15 lbs x 5
+10 lbs x 6
+5 lbs x 7
BW x 8

Core/Abs
Weighted Situps: +15 lbs x 15 x 2 sets
Decline Leg Raises: 2 sets of 25
V ups: 10
Sprinters: 10
Toe Touches: 10
Hip Thrusts: 10

*Still working out the kinks on ab/core work.*
 
After the above workout, I squeezed this in.
Bas Rutten Tapes
Boxing: Two 3 min rounds
Thai Boxing: Two 3 min rounds
All Around Fighting: Two 3 min rounds

Static Stretch: 20 minutes
 
Heavy Bag
Five 3 minute rounds

Deadlift PR
Hit 410 lbs yesterday and felt I had more in me. Picked up some more weights today and hit 425 lbs x 1. Warmup was 225 lbs x 3 and then 345 lbs x 1. I did this right after the heavy bag.

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Grip
Various grippers, wrist roller, holds, hangs, etc.

Static Stretch: 20 minutes
 
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