Oblivian's Adaptations

Team Dragonfire said:
i lifted at 5am out in the garage. it was -6 outside.


youcandoit.
Click to expand...

My biggest problem is how cold the bar gets. Do you bring yours inside after use? The shed I am in isn't exactly air tight and not attached to anything heated. So far, I've toughed it out. On the plus side, the cold air gives me good energy and adrenaline bursts.
 
I've been meaning to update this all day. This is from yesterday in the freezing cold.

Warmup
Jump Rope: 10 minutes

Power Cleans
135 lbs x 5 x 6 sets (Form work - 3 sets as hang, 3 as power)
205 lbs x 1 x 2 sets (Form sucked.)

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

SOHP
135 lbs x 3 (warmup)
165 lbs x 2 x 4 sets (set/rep PR)

*I probably grappled for about 15 minutes later in the night. I must have strained/pulled my neck during the SOHP. I had awful pain while grappling. Today I can barely move my neck.*
 
Warmup
10 minutes jump rope

Bent Over Row
165 lbs x 8 (warmup)
205 lbs x 5 x 2 sets
225 lbs x 3 x 2 sets (some reps seemed more as dynamic rows than strict BOR)

Bench
135 lbs x 8 (warmup)
220 lbs x 2
225 lbs x 2 (barely got it)
230 lbs x 1
235 lbs x 1 (I really had to push through this one. I'm worried a +5 lbs PR of 240 lbs may not be happening yet.)

Pullups
+5 lbs x 5 x 5 sets (last set was questionable on pulling high enough and a bit of kipping)

Overhead Squats
65 lbs x 5
95 lbs x 3 x 2 sets
125 lbs x 1 x 2 sets (still feel a bit off balance on this weight)

*I didn't get anything else in. I planned on doing burpees later in the night, but I watched the UFC during the day and felt a bit lethargic. I figured I need some rest anyhow if I'm going for new 1RM next week. I need to not skip on the stretching though from here on out.*
 
Grappling
40 minutes

Heavy Bag
Five 3 minute rounds

Static Stretch
15 minutes

*I'm going to go pick up some more weight today. I'm hoping I can hit a deadlift PR this afternoon. This will be the first time video taping in the new shed.
 
Warmup
Jump Rope: 10 minutes
Overhead Squats: 65 lbs x 5 x 3 sets
Power Cleans: 135 lbs x 5

Deadlift
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1
455 lbs x 1 (+15 lbs PR)

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Push Press
135 lbs x 5 (warmup)
185 lbs x 2
215 lbs x fail (I should have had it)
215 lbs x 1 (+10 lbs PR - on the video, I know the power clean is shit.)

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Chins
+15 lbs x 5 x 5 sets

Tabata Burpees
4 min tabata - 56 burpees (7 per interval)

Core/Stretch
V-ups: 10 x 3 sets
Toe Touches: 10 x 3 sets
Sprinters: 10 x 3 sets
Hip Thrusters: 10 x 3 sets
Static Stretch: 15 minutes
 
Bas Rutten Tapes
Boxing: Two 3 min rounds
Thai Boxing: Two 3 min rounds

Grappling
30 minutes (seemed like a good session, little to no breaks)

Ab Wheel/Stretch
Ab Wheel: 5 sets of 10 from knees
Static Stretch: 15 minutes
 
Nice work on the PRs. Not sure how I missed those the other day. Dude, if you can clean that much weight like that, you should have a beastly clean once you work on your technique some.
 
XTrainer said:
Nice work on the PRs. Not sure how I missed those the other day. Dude, if you can clean that much weight like that, you should have a beastly clean once you work on your technique some.
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Ya, it's humbling when I realized how shitty my form was. I can power clean 235 lbs with shitty form like in the video above. If I try to clean 185 lbs with good form, it doesn't work. I start to bend the elbow and things like that. It's weird. I can now clean light weight 135 lbs - 165 lbs with good form but once I go heavy, it's back to the old habits.
 
Good job on the PRs:

Deadlift:
-I would start with hips somewhere in between of where you start and where they naturally pop up before the weight leaves the ground....you need to push your feet through the floor and keep hips from popping up initially to prevent the lift from looking like SLDLs...
-get hips back more and shins perfectly perpendicular to the floor and parallel to the bar...
-get bar closer to the shins once they are more vertical/perpendicular
-keep an eye on your left side as you seem to dominate with your right causing you to slightly swing out to the right...

Nice Push Press....some layback but which is fine imo...you should be good for even more if you didnt have to clean the weight...
 
Oblivian said:
Ya, it's humbling when I realized how shitty my form was. I can power clean 235 lbs with shitty form like in the video above. If I try to clean 185 lbs with good form, it doesn't work. I start to bend the elbow and things like that. It's weird. I can now clean light weight 135 lbs - 165 lbs with good form but once I go heavy, it's back to the old habits.
Click to expand...

I understand where you're coming from. 235 is my best power clean as well, though it was far uglier than the 215 you posted. I'm running a relatively high-volume power clean program right now so I can get lots of reps in with good technique. I think I'm good for a "pretty" 225, but not much more (yet).
 
DEVILsSON said:
Good job on the PRs:

Deadlift:
-I would start with hips somewhere in between of where you start and where they naturally pop up before the weight leaves the ground....you need to push your feet through the floor and keep hips from popping up initially to prevent the lift from looking like SLDLs...
-get hips back more and shins perfectly perpendicular to the floor and parallel to the bar...
-get bar closer to the shins once they are more vertical/perpendicular
-keep an eye on your left side as you seem to dominate with your right causing you to slightly swing out to the right...

Nice Push Press....some layback but which is fine imo...you should be good for even more if you didnt have to clean the weight...
Click to expand...

Thanks for the advice. I've only been doing deadlifts for a little over a year now. For some reason, we never did them in high school weightlifting but we did squats, cleans, SOHP, etc. I never really picked them up until I started getting serious about strength training. I'm hoping to tweak a lot of form issues and be able to get up 505 lbs soon. I've still yet to fail on a 1RM attempt but I feel like I want to get my form down before I go too crazy. Besides, 455 lbs seemed close to my capabilities as I had trouble locking out.
 
Today is going to be a full day of rest. I was debating on doing some GPP or hitting the bag, but I decided against it. I'm going for a PR tomorrow on Front Squat and SOHP. Today has also been an endless mindfuck of talking to lawyer after lawyer for work. A nap is in order.
 
lol, rest is a good thing man. I'm not going for any PRs tomorrow and I'm still not doing shit today. Now that you mention it, I think an hour or two nap is in order. I'll be back in an hour or two :D
 
Warmup
Jump Rope: 5 minutes

Power Cleans (form work)
135 lbs x 5 x 2 sets (one as hang, one as power)
185 lbs x 1 x 3 sets (decent form)
205 lbs x 1 (not so decent form)

Front Squats - going for 1RM
135 lbs x 5 (warmup)
185 lbs x 3 (warmup)
205 lbs x 1 (warmup)
275 lbs x fail (+20 lbs PR attempt)
265 lbs x fail (+10 lbs PR attempt - I think I could get this next time.)

SOHP - going for 1RM
135 lbs x 3 (warmup)
185 lbs x fail (+10 lbs PR attempt)
180 lbs x 1 (+5 lbs PR - bodyweight is at 175 lbs)
*video to come - it's been uploading for hours*

Core/Stretch
Weighted Situps: +20 lbs x 20 x 2 sets
Leg Raises: 25 x 2 sets
Static Stretch: 15 minutes
 
Excellent press. I hope to catch that number in a few weeks. Don't get any stronger between now and then.
 
XTrainer said:
Excellent press. I hope to catch that number in a few weeks. Don't get any stronger between now and then.
Click to expand...

Thanks. I'm shocked that my SOHP is getting so high compared to my bench. Something has got to give. I'm going for a 1RM on Bench on Sunday. I just started Push Press since I moved into the new house. I think that's what helped get my SOHP up.

*Off topic. Do you upload to youtube normally? This 15 second video has been uploading for hours. Do you know if I should just restart it or keep it going? It normally doesn't take this long.
 
Here's the video for the SOHP.

SOHP: 180 lbs x 1 (+5 lbs PR) Bodyweight is 175 lbs

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The sound isn't working at the time I post this. This video also took 12 hours to upload. I don't know what the hell is wrong with youtube.
 
Good job man thats a good press especially at your bodyweight.
 
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