Oblivian's Adaptations

Bas Rutten Tapes - Warmup Before Lifting
Boxing: Three 2 min rounds
Thai Boxing: Three 2 min rounds

Power Cleans
135 lbs x 5 (hang clean warmup)
205 lbs x 1 x 8 sets (some felt like good form, some didn't)

Bench Press
195 lbs x 3 x 2 sets
205 lbs x 2 x 2 sets
225 lbs x 1

Chins
+15 lbs x 7
+10 lbs x 8
+5 lbs x 9
BW x 10

Tricep Extension
100 lbs x 5 x 3 sets

Dips as Finisher
25

Tomorrow will definitely be a rest day.
 
Bas Rutten CDs as Warmup Before Lifting
Boxing: Two 2 min rounds
Thai Boxing: Two 2 min rounds
All Around Fighting: One 2 min round (*my knee felt funny after a sprawl so I stopped)

Front Squats
195 lbs x 5 x 5 sets

SOHP
115 lbs x 6
125 lbs x 5 x 2 sets
135 lbs x 4 x 2 sets

Close Grip Bench
185 lbs x 3 x 3 sets

Abs/Core
Situps: +15 lbs x 15 x 2 sets
Decline Leg Raises: 25 x 2 sets

*I planned on doing a bit more, but I feel like I may be getting symptoms of overtraining. I went to bed early to get 10+ hours sleep for the day.
 
Heavy Bag
Five 3 minute rounds
*I focused on power punching this time more than speed and technique. Felt pretty wore out after this.

Burpees
5 sets of 10

Weighted Ab Wheel
+15 lbs x 10 (5 standing, 5 on knees)

Static Stretch: 30 minutes
 
Deadlift
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
375 lbs x 1 x 8 sets

Bent Over Row
135 lbs x 5 (warmup)
165 lbs x 5 x 2 sets
175 lbs x 5 x 2 sets

Pullups
+30 lbs x 3 (sloppy 3rd rep)
+25 lbs x 3 (fail on 4)
+15 lbs x 5
BW x 8

Core/Abs
Weighted Situps: +15 lbs x 15 x 2 sets
Decline Leg Raises: 25 x 2 sets
Sprinters: 10 x 3 sets
V-ups: 10 x 3 sets
Toe Touches: 10 x 3 sets
Hip Thrusters: 10 x 3 sets

Static Stretch: 20 minutes
 
Damn, a couple stressful days. Dealing with computer issues frustrates the hell out of me.

Heavy Bag - Technique + GPP(Some combos had to be done in slow motion)
Round 1
Straight Punches + Low Kicks (not necessarily combos, more of a warmup round)
One hand chins: 3 reps each arm
Ab Wheel: 10 from knees

Round 2
Hooks + Knees (not necessarily combos, more of a warmup round)
One hand chins: 3 reps each arm
Ab Wheel: 10 from knees

Round 3
Two punch combos finished with a kick
One hand chins: 3 reps each arm
Ab Wheel: 10 from knees

Round 4
Two punch combos finished with a knee
One hand chins: 3 reps each arm
Ab Wheel: 10 from knees

Round 5
Kick into two punch combo finished with a knee
One hand chins: 3 reps each arm
Ab Wheel: 10 from knees

Grip Work
Grippers, Bar Holds, Wrist Roller, Hex Dumbell Claw Holds, Towel Hangs, etc.

Static Stretch: 20 minutes
 
Bas Rutten Cd's - Warmup before lifting
Boxing: Two 2 min rounds
Thai Boxing: Two 2 min rounds
All Around Fighting: Two 2 min rounds

Power Cleans
175 lbs x 5
190 lbs x 3
200 lbs x 1
190 lbs x 5
200 lbs x 3
215 lbs x 1

Bench Press
175 lbs x 6
185 lbs x 5 x 2 sets
195 lbs x 4 x 2 sets

Chins:
+45 lbs x 2
+40 lbs x 3
+30 lbs x 5
BW x 10

Tricep Extension
100 lbs x 5
90 lbs x 8
70 lbs x 10

Dips as Finisher
25

Core/Abs
Weighted Situps: +15 lbs x 15 x 2 sets
Decline Leg Raises: 25 x 2 sets
 
6 rounds with Bas as a warm up? Shit man, I'd be done after that, lol

Seriously, though good work man.
 
ronin0352 said:
6 rounds with Bas as a warm up? Shit man, I'd be done after that, lol

Seriously, though good work man.
Click to expand...

I used to be like that, but I got pretty used to it. My body really takes a long time to get to feeling loose. The first two rounds of boxing get my upper body loose. The third + fourth round with the knees get my legs loose, and the last two rounds get the sweat going. If I up those rounds to three minutes, it's pretty taxing and definitely more than a warmup.
 
I'd like to do a more thorough warm up, but time usually doesn't allow it. Half the time I'm rushing the rest between sets on my last exercise to get done in time :(
 
Tabata Burpees
4 minute Tabata: 56 burpees (7 per interval)
*I pussied out here. I was supposed to do a 5 minute Tabata but my lungs felt like they were on fire. My conditioning has definitely gone down since I've put on a bit of weight and focused on strength. Hopefully I can get it back up while continuing to make gains in strength.*

Static Stretch: 20 minutes
 
Light GPP
Weighted Pushups: +45 lbs x 15 x 3 sets
Towel Pullups: BW x 5 x 3 sets
Ab Wheel: +30 lbs x 10 x 4 sets (from knees) + BW x 10 x 1 set (from standing)

Static Stretch: 20 minutes

*I convinced my girlfriend to start lifting. Tuesdays and Saturdays I'll be watching over her doing this so I will be having light GPP days while helping her out. In exchange for helping her lift, I have to do Yoga with her Wed. and Fridays after my lifting. I'm always up to try new things, but I'm hesitant on this one.
 
Front Squats
200 lbs x 5 x 5 sets

SOHP
140 lbs x 3 x 2 sets
145 lbs x 2 x 2 sets
165 lbs x 1

Close Grip Bench
165 lbs x 8 x 3 sets

Dips as finisher
BW x 25

Abs/Core
Situps: +25 lbs x 15 x 2 sets
Decline Leg Raises: 25 x 2 sets

Later in the night I kept up my end of the promise and did yoga with my girlfriend. It was a video that lasted 30 minutes. Some of the stuff was actually pretty useful in learning good stretches. The whole peace/spiritual thing is bullshit I can't get into. Some of the positions are stretches I will use in the future.
 
Friday
Speed Deadlifts Off Plates
225 lbs x 5 (warmup)
285 lbs x 3 x 4 sets

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

Pullups
+15 lbs x 5 x 2 sets
+15 lbs x 4 (fail on 5th)
BW x 8

Saturday
Heavy Bag
Five 3 minute rounds

Grip Work
3 sets of Grippers, Wrist Roller (30 lbs), 20 lbs Hex Dumbbell Claw Hold, One Hand Chins (3 reps), 275 lbs Barbell Hold

Static Stretch: 15 minutes
 
Bas Rutten Tapes as Warmup before Lifting
Boxing: Two 3 min rounds
Thai Boxing: Two 3 min rounds

Power Cleans
185 lbs x 3
205 lbs x 1
240 lbs x FAIL (not even close)

Hang Cleans
205 lbs x 1 (PR - on video but it was SLOPPY)
205 lbs x FAIL (tried doing it with good form and dropped the bar!)
135 lbs x 10

Bench Press
205 lbs x 3 x 2 sets
215 lbs x 2 x 2 sets
235 lbs x FAIL (This is supposed to be a negative as per the program)

Chins
+15 lbs x 7
+10 lbs x 8
+5 lbs x 9
BW x 10

Tricep Extension
100 lbs x 5 x 3 sets

Dips
25

Abs/Core
Decline Situps: +25 lbs x 15 x 2 sets
Decline Leg Raises: 25 x 2 sets
 
Front Squats
205 lbs x 5 x 5 sets (This about killed me. I'd never done 205 lbs x 5 before. 5 sets of it was VERY rough.)

SOHP
125 lbs x 6
135 lbs x 5 x 2 sets
140 lbs x 4

Close Grip Bench
140 lbs x 10
155 lbs x 8
175 lbs x 6
195 lbs x 2 (fail on 3)

Finishers
Weighted Pushups: +30 lbs x 25 x 2 sets
Weighted Dips: +30 lbs x 10 x 2 sets

Abs/Core
Weighted Situps: +25 lbs x 15 x 2 sets
Decline Leg Raises: 25 x 2 sets

Static Stretch: 20 minutes
 
Deadlifts
135 lbs x 8 (DOH Warmup)
225 lbs x 5 (DOH Warmup)
295 lbs x 3 (DOH Warmup)
385 lbs x 1 x 8 sets

Bent Over Row
135 lbs x 5 (warmup)
155 lbs x 5
175 lbs x 5
185 lbs x 3
195 lbs x 3

Pullups
BW x a bunch (different sets and reps - probably did about 35-40 with some failed reps)

Abs/Core
Weighted Situps: +35 lbs x 15 x 2 sets
Decline Leg Raises: 25 x 2 sets

Static Stretch: 20 minutes
 
Short workout - moving into new house.

Power Cleans
135 lbs x 5 (warmup as hang cleans)
185 lbs x 5 (warmup)
185 lbs x 1 x 3 (hang cleans)
205 lbs x 1 x 3
225 lbs x 1 (bad form)

Bench Press
135 lbs x 10 (warmup)
185 lbs x 6
195 lbs x 5 x 2 sets
205 lbs x 4

Chins
+30 lbs x 5 x 2 sets
+30 lbs x 4 (fail on 5)

Tricep Extension
100 lbs x 5 x 3 sets

*Ran out of time. No core or stretching.
 
Short workout due to time, but a good one.

Front Squats
135 lbs x 5 (warmup)
170 lbs x 5 (warmup)
255 lbs x 1 (+20 lbs PR) Here's the video:

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Then I did the December Conditioning Challenge. Max on total poundage for Front Squats done in 2 minutes. I got 135 lbs x 32 or 4320 lbs. Here's the video:

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SOHP:
145 lbs x 3 x 2 sets
155 lbs x 2 x 2 sets
175 lbs x 1 (+10 lbs PR - bodyweight is 175 lbs! I'm pumped about this) Here's the video:

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Another jumbled workout since I'm moving. It was pretty good though.

Deadlifts
135 lbs x 8 (DOH warmup)
185 lbs x 5 (DOH warmup)
295 lbs x 3 x 4 sets (Speed Deads off a plate)
440 lbs x 1 New PR +15lbs (+35 lbs total for the competition) Rounded the back too much though. Here's the vid..)

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Bent Over Row
135 lbs x 8
185 lbs x 5 x 4 sets

Bench Press
205 lbs x 3 x 2 sets
225 lbs x 1 x 2 sets (first set I failed on rep 2, the second set I didn't try 2)
240 lbs x 0 (fail...closest I ever came though. Would have been a +5 lbs PR. Still stuck in my never-ending bench plateau.)

Pullups
BW x 10 as a finisher

Core/Abs
Weighted situps: +25 lbs x 20 x 2 sets
Decline Leg Raises: 25 x 2 sets
Sprinters: 10
Vups: 10
Toe Touches: 10
Hip Thrusts: 10

Static Stretch for 20 minutes
 
Congratulations on the PR! I find extremely beastly (though somewhat...unconventional) that you went for it after 3 or 4 work sets. :) Also beastly? The mounds of core volume at the end.

Awesome work lately man!
 
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