Oblivian's Adaptations

[Oblivian]

Uggh, lucky. I suck at sleeping. Can't remember the last time I got 8 hours.

Ironically, I used to have a hell of a time sleeping. I used to take melatonin all of the time. I have enough stress at work coupled with the training that keeps me pretty wore out. I'm surprised you aren't able to sleep longer with all of the work you put in.

 

[Oblivian]

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

Deadlifts
225 lbs x 5 (DOH)
295 lbs x 3 x 4 sets (Speed Deadlifts off of plate. I really focused on speed as the weight felt light.)

Shrugs
225 lbs x 5 x 3 sets (I haven't done these forever. The weight felt pretty light. I was supposed to do chins but the clothesline bar was full of ice.)

Bent Over Row
185 lbs x 5 x 3 sets (Again, I wasn't scheduled for these. I did shrugs and these in place of chins.)

Push Press
135 lbs x 5 (warmup)
155 lbs x 5
165 lbs x 3 x 3 sets

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

Grappling
45 minutes (Lots of scrambles. Caught my first arm triangle while rolling.)

 

[Oblivian]

Bas Rutten Tapes
Boxing: Two 3 min rounds
Thai Boxing: Two 3 min rounds

Burpees/Ab Wheel/Stretch
Max Burpees in a minute: 23 burpees
Ab Wheel: 10 x 5 sets from standing
Static Stretch: 20 minutes

Pretty light day. I ate a bunch of food before the workout. I was going to do tabata burpees but I may have puked from all of the food.

 

[Oblivian]

Morning: Heavy Bag
Five 3 minute Rounds

Power Cleans (*all form work*)
135 lbs x 5 x 6 sets (3 sets were hang cleans, 3 sets power cleans) *Form felt a lot better. I kept repeating, "When the elbow bends, the power ends" and "My arms are ropes" the entire time. It doesn't feel too hard to get it right with the weight very light.

185 lbs x 1 x 2 sets (This was to get the weight up for front squats. Form didn't feel awful, but it wasn't near as good as with light weight.)

205 lbs x 1 x 2 sets (Same as above)

Front Squats
135 lbs x 8 (warmup)
185 lbs x 5 x 2 sets
205 lbs x 4 x 2 sets

SOHP
135 lbs x 3
145 lbs x 3 x 4 sets

Chins
+15 lbs x 5
+25 lbs x 5
+30 lbs x 3 x 2 sets
+40 lbs x 1 (fail on 2)

Core/Stretch
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: 20 minutes

 

[XTrainer]

Ironically, I used to have a hell of a time sleeping. I used to take melatonin all of the time. I have enough stress at work coupled with the training that keeps me pretty wore out. I'm surprised you aren't able to sleep longer with all of the work you put in.

I get to sleep easily, but I wake up at the slightest sound and once I'm up, I have a hard time going back to sleep.

 

[Oblivian]

Miscellaneous/Grip Work
Jump Rope: 20-30 minutes (spread out throughout workout)
Grippers (cheap ones, probably equivalent to COC Trainer): 3 x 10 reps (hold tenth rep approximately 30 seconds)
Ghetto Homemade Wrist Roller: 3 rolls forward and back with 20 lbs
Hex Dumbbell Claw Holds: 20 lbs x 3 hold on each arm (20-30 seconds)
Shrugs: 275 lbs x 3 x 3 sets (DOH grip)
Thickbar Pullup Hangs: 3 hangs with 45 lbs backpack (approximately 15-20 seconds)

I'm still doing Xmas stuff. I was hoping to get burpees in but I ate too much dinner and messed around with my new gifts.

 

[Oblivian]

Wow, I just realized how hard my last post was to read. Here's what I got done yesterday. I meant to post earlier but the forums were overloaded.

Grappling
30 minutes

Tabata Burpees
4 minutes: 56 burpees (7 per interval)

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

 

[Oblivian]

Heavy Bag (Morning)
Five 3 minute Rounds

Warmup Before Lifting
Jump Rope: 5 minutes
Overhead Squats: 65 lbs x 5 x 2 sets

Bent Over Row
135 lbs x 8 (warmup)
165 lbs x 8
185 lbs x 5
205 lbs x 3
225 lbs x 1

Bench Press
185 lbs x 3 (warmup)
205 lbs x 3 x 2 sets
240 lbs x fail (I suck)
205 lbs x 3 x 2 sets

Pullups (Thickbar)
+15 lbs x 5
+20 lbs x 4
+25 lbs x 3
+30 lbs x 1 (fail on 2)
BW x 8

Overhead Squats
95 lbs x 5 x 3 sets (failed/lost balance on a couple. Re-did them)

Grappling (Later in Night)
Had my brother show me things in slow motion. Really only rolled for 20 minutes.

 

[Oblivian]

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

Deadlift
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
405 lbs x 1 x 7 sets (Some reps were better locked out than others)
405 lbs x fail (Failed on last set. Grip felt weak.)

Push Press
135 lbs x 5 (warmup)
165 lbs x 3 x 2 sets
185 lbs x 2 x 2 sets

*I'm still finding my range on these. The lift is new so I don't know my strength level really. I thought I'd be doing singles with 185 lbs, but cranking out 2 wasn't that bad. I need to find my groove and get a program on these.*

Chinups on Thickbar
BW x 10
+30 lbs x 3 x 2 sets
+30 lbs x 2 (fail on 3)
BW x 8

Core/Stretch
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 min.

Grappling
40 minutes (I finally can lock triangles well by creating an angle.)

 

[XTrainer]

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

Deadlift
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
405 lbs x 1 x 7 sets (Some reps were better locked out than others)
405 lbs x fail (Failed on last set. Grip felt weak.)

Push Press
135 lbs x 5 (warmup)
165 lbs x 3 x 2 sets
185 lbs x 2 x 2 sets

*I'm still finding my range on these. The lift is new so I don't know my strength level really. I thought I'd be doing singles with 185 lbs, but cranking out 2 wasn't that bad. I need to find my groove and get a program on these.*

Chinups on Thickbar
BW x 10
+30 lbs x 3 x 2 sets
+30 lbs x 2 (fail on 3)
BW x 8

Core/Stretch
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 min.

Grappling
40 minutes (I finally can lock triangles well by creating an angle.)

My favorite sub by far.

 

[Oblivian]

Heavy Bag
Five 3 min rounds
*I finally got all grappling mats laid downstairs. It's nice hitting the heavy bag on a 10'x14' as opposed to something like 8'x10'. A lot more footwork and angles I can work on.*

Ab Wheel + Stretch
Ab wheel: 5 sets of 10 from knees
Static Stretch: 15 minutes

 

[Oblivian]

Warmup - Bas Rutten Tapes
Boxing: Two 3 min rounds
Thai Boxing: Two 2 min rounds

Power Cleans (FORM WORK)
135 lbs x 5 x 6 sets (3 as hang, 3 as power - form feels fine with this light of weight)
185 lbs x 1 x 2 sets (Form gets much worse with this amount of weight - this was to get up the weight for front squat)
205 lbs x 1 x 2 sets (same as above)

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

SOHP
135 lbs x 3 (warmup)
150 lbs x 3 x 4 sets

Core/Finisher/Stretch
Pullups: quick set of 8
Weighted Situps: +20 lbs x 20 x 2 sets
Leg Raises: 25 x 2 sets
Static Stretch: 20 minutes

Grappling: Later in Night
40 minutes

 

[Oblivian]

Taking today as a day off. I was going to do burpees, but I decided to listen to my body. I feel fried. Will be back at it hard tomorrow.

 

[Oblivian]

Warmup - Bas Rutten Tapes
Thai Boxing: Three 3 min. rounds (one round done with 3 lbs weighted gloves)

Bent Over Row
150 lbs x 8 (warmup)
185 lbs x 5 x 2 sets
205 lbs x 3 x 2 sets

Bench Press
185 lbs x 3 (pause warmup)
210 lbs x 3 x 4 sets (last set was rough but I got it)

Pullups on Thickbar
BW x 8
+15 lbs x 5
+25 lbs x 2 (fail on 3)
+15 lbs x 4 (fail on 5)
BW x 6 (awful - wanted to do 8)

Overhead Squats
65 lbs x 5 x 2 sets
95 lbs x 3 x 2 sets
135 lbs x 0 (lost balance on the way up - I thought I had it)

Core/Stretch
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

Grappling
45 minutes (I realized I suck at scrambling back to guard or a dominant position after escaping something. It's like I curl up in the fetal. I need to fix that.)

 

[Oblivian]

Morning - Heavy Bag
Five 3 minute rounds

Afternoon - Grip Work/Miscellaneous
Jump Roper: 15-20 minutes total throughout workout
Grippers (about like the COC trainer): 3 sets of 10 with hold on 10
Hex Dumbbell Claw Holds: 20 lbs x 3 sets (approximately 30 seconds on each arm)
Ghetto Wrist Roller: 20 lbs x 3 rolls forward and back
Shrugs (DOH): 225 lbs x 8, 275 lbs x 3 x 2 sets
Towel Pullups: BW x 6, BW x 4 (grip was fried)
Pullups: BW x 9 (grip fried)

*I was going to do burpees tonight, but my stomach felt funny after dinner. I may do the 100 burpee challenge tomorrow, or I may just do tabata burpees. I probably should do the 100 burpee sometime. It's been a while.

 

[XTrainer]

Hmm me too. Haven't done many burpees at all lately. Thanks for the reminder.

 

[XTrainer]

How goes the benching?

 

[Oblivian]

How goes the benching?

Well I thought it was going good, but I tried 240 lbs (+5 lbs) and failed. This weekend I'm going for 215 lbs x 3 x 4 sets. I figure if I'm able to do that, I should be able to do at least 240 lbs. What is weird is that my SOHP is improving though. I did 175 lbs at 175 lbs BW. I was pretty pumped on that.

What I think is odd is that I can do doubles with 225 lbs which is a little over 95% of my 1RM. I can also do 210 lbs (roughly 90% of my 1RM) for 4 sets of 3. You would figure that my 1RM would increase with those numbers. It appears that I should be able to do something like 245 lbs. I don't know if I've got to the point where I'm screwed psychologically or not when I reach the high weights. That is why I designed my current program to be all heavy weight for low reps. We'll see - I'm halfway through it right now.

 

[Oblivian]

Tabata Burpees
4 minute Tabata: 60 burpees (First 4 intervals had 8 burpees per interval, last 4 intervals had 7 burpees per interval)
*I don't know what it was, but this seemed EXTREMELY rough on my body. The basement was cold, so I don't know if that is why my lungs burned so bad. I almost puked and couldn't catch my breath. My body also was burning. I'm hoping I'm not that out of shape in conditioning (I haven't got to run due to weather and a broken treadmill), or I hope I'm not getting sick. Either way, it sucks.*

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

 

[XTrainer]

Well I thought it was going good, but I tried 240 lbs (+5 lbs) and failed. This weekend I'm going for 215 lbs x 3 x 4 sets. I figure if I'm able to do that, I should be able to do at least 240 lbs. What is weird is that my SOHP is improving though. I did 175 lbs at 175 lbs BW. I was pretty pumped on that.

What I think is odd is that I can do doubles with 225 lbs which is a little over 95% of my 1RM. I can also do 210 lbs (roughly 90% of my 1RM) for 4 sets of 3. You would figure that my 1RM would increase with those numbers. It appears that I should be able to do something like 245 lbs. I don't know if I've got to the point where I'm screwed psychologically or not when I reach the high weights. That is why I designed my current program to be all heavy weight for low reps. We'll see - I'm halfway through it right now.

Good luck. My program is going well, I'll probably go for 240 this week or next. I don't think I could do 215x3 for 4 sets, though.

Nice job with the bodyweight press. After I'm done with this cycle of bench focus, I'm going for that.