Oblivian's Adaptations

Ascendant said:
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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Thanks for the compliments. Sorry to just be getting back to responding to this, but I'm in the process of moving into my first home. Moving furniture has been substituting for a lot of my workouts!

Anyways, the deadlift PR after the speed deads has worked for me great for some reason. I know it's probably psychological, but doing speed pulls with semi-decent weight makes everything feel light. If I bust through 4 sets of speed deads at close to 65%-70% of my 1RM and it feels light, I go for a new 1RM. So far it has worked great because I haven't failed on a 1RM attempt yet. The only thing limiting me is purchasing more weights. I hope to have 495 lbs pulled in a couple months.

As for the core work at the end, I was feeling pretty pumped up. That day I was fiending a workout. My days have been filled with stripping wallpaper, painting, moving furniture, setting up utilities, etc. I'd never been so happy to get in a good workout as that day!
 
Short time, Shitty Workout. Still moving, painting, etc. My mind was in the gutter.

Power Cleans:
135 lbs x 8 (warmup as hang cleans)
185 lbs x 5
205 lbs x 2 x 2 sets
225 lbs x 2 fails (I don't know what happened here. I don't think I was mentally there.)

Front Squat
135 lbs x 8 (warmup)
185 lbs x 5
205 lbs x 3 x 2 sets
*I was supposed to do two singles at 225 lbs after I power cleaned up the weight, but I failed on those. I said screw it since I was short on time.*

SOHP
135 lbs x 5 x 2 sets
145 lbs x 3 x 3 sets

Time Up. I think I did this all in 30 minutes.
 
Finally got the house pretty much set up. Set up the gym yesterday. It's been rough skipping training for a while to paint, scrape wallpaper, unpack, etc.

Heavy Bag + Ab Wheel:
Five 3 minute rounds
Ab Wheel: BW x 10 x 5 sets (from knees)
Static Stretch: 20 min.
 
Grappling
30 minutes - 45 minutes. Pretty light. Wanted to try out my new grappling room. Worked on Kimura escapes, triangle escapes, passing guard, etc. Mainly worked from on top in the guard.

*First day in the new home garage gym. This is a detached so it's a bit cold. I have to wear gloves since the bar will be at freezing temperatures at times. Kinda sucks. Any PR will be without gloves though.

Bent Over Row
135 lbs x 8 (warmup)
155 lbs x 5 (semi-warmup, concentrated on form)
185 lbs x 5 x 3 sets

Bench Press
195 lbs x 5 x 2 sets
215 lbs x 2
215 lbs x 1
225 lbs x Fail (pathetic)

*Failed my routine already. I'm going to revamp everything anyways now that I'm moved. Bench Plateau is still going strong.

Weighted Chins
+25 lbs x 5
+30 lbs x 3 x 3 sets
+45 lbs x 1

Overhead Squat
65 lbs x 5 x 5 sets (VERY light. I had never done these. Form work only. I will probably research these more for form issues and how I should progress safely.)

Core
Weighted Situps: +20 lbs x 25 x 2 sets
Leg Raises: 25 x 2 sets

Static Stretch: 20 min.
 
Tabata Burpees
4 min: 56 burpees (7 per interval)

Static Stretch: 15 minutes
 
First day lifting in the garage with temperatures in the low-teens. Lots of snow on the ground. Had to use gloves and the bar still felt frozen.

Warmup
Jump Rope: approximately 5 minutes
Overhead Squats: 65 lbs x 5 x 3 sets

Deadlifts
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
395 lbs x 1 x 8 sets *Two fails in there from grip. Took off the gloves after the fails and did the rep. Hands felt frozen after that!*

Bent Over Row
185 lbs x 5 x 5 sets

Push Press
135 lbs x 5
145 lbs x 5 x 4 sets
*First time doing this lift. Getting the form/balance down.*

Core/Other/Stretch
Light grappling: 30 minutes (mainly working on escapes from triangles and passing guard)
Ab Wheel: 5 sets of 10 (from knees)
Static Stretch: 15 minutes
 
Very light grip work and GPP. This was actually done during commercials for Top Chef. Pretty much a light recovery day instead of a day off.

Burpees: 3 x 10
Dips: 2 x 10
Grippers: 2 sets with holds
Wrist Roller: 20 lbs x 2 rolls
Hex Dumbell Claw Hold: 20 lbs x 2 holds
V-ups: 3 x 10
To Touches: 3 x 10
Sprinters: 3 x 10
Hip Thrusters: 3 x 10

As I said, it was really light and not much to it.
 
Feature boy said:
You have your own grappling room? Sweet!
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Ya, I live in a small town in Indiana. Housing is REALLY cheap. When I was looking for the house, I specifically wanted a shed/garage for lifting and a basement for music equipment and/or grappling. I lucked out and the house I got has this other divided bedroom/large open room that was perfect for the music shit.
One of the reasons I decided to make the basement a grappling room is because my brother's gym that he teaches at on Saturday is threatening to close down. I'm not a good grappler and really don't have any aspirations to be one. I do have fun rolling though. I figured it would help him out a lot as well since he could come over and roll. I still haven't got the walls padded or all of the pads down yet. It's only 8' x 12'.

Anyways, sorry to write a novel. I'm excited about my new house still.
 
Started new routine. First couple weeks is pretty light on certain lifts (cleans) to work on form.

Warmup
Jump Rope: 5-10 minutes
Overhead Squat: 65 lbs x 5 x 3 sets

Power Cleans
135 lbs x 5 (warmup as hang)
185 lbs x 3 x 2 sets (form work)
205 lbs x 1 x 2 sets (form work)
*form seems shitty. I will need to start a thread about this. I know what I'm doing wrong ("When the elbow bends, the power ends"). I have no idea how to fix this. I keep trying to not bend my elbows, but it keeps bending.

Front Squats
135 lbs x 8 (warmup)
185 lbs x 5 x 2 sets
205 lbs x 3 x 2 sets

SOHP
135 lbs x 3 x 5 sets

*I was supposed to grapple, but I got stuck doing Xmas cards and preparing for an ice storm. Gay.*
 
Oblivian said:
Started new routine. First couple weeks is pretty light on certain lifts (cleans) to work on form.

Warmup
Jump Rope: 5-10 minutes
Overhead Squat: 65 lbs x 5 x 3 sets

Power Cleans
135 lbs x 5 (warmup as hang)
185 lbs x 3 x 2 sets (form work)
205 lbs x 1 x 2 sets (form work)
*form seems shitty. I will need to start a thread about this. I know what I'm doing wrong ("When the elbow bends, the power ends"). I have no idea how to fix this. I keep trying to not bend my elbows, but it keeps bending.

Front Squats
135 lbs x 8 (warmup)
185 lbs x 5 x 2 sets
205 lbs x 3 x 2 sets

SOHP
135 lbs x 3 x 5 sets

*I was supposed to grapple, but I got stuck doing Xmas cards and preparing for an ice storm. Gay.*
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Ouch...
 
that storm was effing awful. i broke my ice scraper this morning.

and the local fights were cancelled last night.
 
Team Dragonfire said:
that storm was effing awful. i broke my ice scraper this morning.

and the local fights were cancelled last night.
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Where are you from?

I had a rough time this morning. Luckily everything is melting now. All the schools closed and their was little activity around town until noon. Made for a relaxing day at work.
 
Heavy Bag
Five 3 min rounds

Grappling
40 minutes (caught a lot of last minute armbars. Worked on passing guard a lot.)

Stretch + Ab Wheel
Static Stretch: 20 minutes
Ab Wheel: 5 sets of 10 from knees
 
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

Bent Over Rows
135 lbs x 8 (warmup)
185 lbs x 5
195 lbs x 3 x 3 sets

Bench Press
195 lbs x 3 x 5 sets
*Pretty light. First week of new schedule. Worked on form a lot.*

Pullups on Thickbar
+10 lbs x 5
+15 lbs x 5
+25 lbs x 2 (fail on 3)
+35 lbs x 1
BW x 6 (lost grip - this thickbar is brutal.)

Overhead Squat
95 lbs x 5 x 5 sets (missed a rep in a couple sets. Working on balance/form.)

Core/Stretch
Situps: +20 lbs x 20 x 2 sets
Leg Raises: BW x 25 x 2 sets
Static Stretch: 20 minutes

Tabata Burpees (later in the night)
4 minute tabata: 56 burpees (7 per interval)
 
Heavy Bag
Five 3 min rounds

Grappling
45 minutes (caught a nice omoplata and guillotine - pumped about that)

Grip Training/Stretch/Abs
Grippers: 3 sets of 10 with hold at the end
Ghetto Wrist Roller: 3 sets at 20 lbs forward and back
Hex Dumbell Claw Hold: 20 lbs x 3 sets on each hand

V-ups: 3 sets of 10
Toe Touches: 3 sets of 10
Sprinters: 3 sets of 10
Hip Thrusters: 3 sets of 10

Static Stretch: 15 minutes
 
Yesterday was a full day off. 11 hours of sleep. Excellent.
 
Uggh, lucky. I suck at sleeping. Can't remember the last time I got 8 hours.
 
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