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:

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/MW2wVzJZKJI&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/MW2wVzJZKJI&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

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:

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/T2pB-oBL7Jo&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/T2pB-oBL7Jo&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

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:

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/izO-Th9XaUY&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/izO-Th9XaUY&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>
 
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..)

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/CmB77TduIR4&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/CmB77TduIR4&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

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!
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,280,710
Messages
58,312,960
Members
175,997
Latest member
Fitboy485

Share this page

Back
Top