Oblivian's Adaptations

XTrainer said:
Join the club :(

Nice deadlift, BTW. I better hit a PR soon, you're trailing me by only 2.5lbs.
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Well my long time live in girlfriend is bugging me about getting engaged. I told her when I hit 500 lbs on deadlift we will get engaged. When I hit 550 lbs, we'll get married. Needless to say, she is being very supportive of my deadlift! I'm going to be doing an intense plan to get me to 475 lbs in the next month, but I think 500 lbs is in within a couple months reach.

I really should focus on my back squat though. Now that I got the sumo rack, I realized how 2 years off of back squats is not a good thing. I'm sure when I test my 1RM it will be humbling.
 
I didn't have a great day at all as shown below.

Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 5 x 3 sets

Bench Press (going for 1RM)
135 lbs x 8 (warmup)
205 lbs x 3 (warmup)
225 lbs x 1 (warmup)
247.5 lbs x fail (brought down too quick)
245 lbs x fail (Uhh..what?!)
245 lbs x fail (Pissed. I know my 1RM should be going up by the # of reps I'm doing with higher weights compared to before. I'm going to retry this on Saturday.)

Back Squats (going for 1RM)
135 lbs x 8 (warmup)
205 lbs x 3 (warmup)
225 lbs x 1 (warmup)
275 lbs x 1
295 lbs x fail (came down too fast)
295 lbs x 1 (I guess this is my 1RM for now. The form wasn't the best. I'm not too disappointed since I had such a long layoff from back squats, but I'm not happy with that weight or the form. Video will be uploaded.)

*I called it a day and went to the Chinese Buffet after this. I'm going to fully rest today as well so I can hopefully hit that bench PR on Saturday.
 
Here is the squat video:
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You just started benching on a normal bench, right? I suggest you give a novice progression style approach a try, and I think you'll be able to make some nice newb gains. Sets of 5, start with a weight you're comfortable with, do 3-5 sets across, bench twice a week, up it 5lbs or less every workout. I bet you could sustain that for several weeks, make some nice gains, and get your body used to the wider grip. Considering what you were doing with a narrow grip, you should be killing the weights now.
 
XTrainer said:
You just started benching on a normal bench, right? I suggest you give a novice progression style approach a try, and I think you'll be able to make some nice newb gains. Sets of 5, start with a weight you're comfortable with, do 3-5 sets across, bench twice a week, up it 5lbs or less every workout. I bet you could sustain that for several weeks, make some nice gains, and get your body used to the wider grip. Considering what you were doing with a narrow grip, you should be killing the weights now.
Click to expand...

I might work that into my new program. I thought I was making good gains, but we'll see. I went from sometimes failing at 225 lbs to doing it for 2 reps, 205 lbs x 5 x 4 sets, etc. I still think I have 247.5 lbs in me which would be a 7.5 lbs PR increase within a month. I'm restructuring my program so I may do that. Next month has a major emphasis on deadlift and back squat, but I could probably work in a couple days of bench.
 
Pretty solid day. I'll have videos up once youtube gets going. I've been trying to upload all day!

Warmup
Jump Rope: 5 minutes

Power Cleans (form work at maximal weight)
135 lbs x 5 x 2 sets (one as power, one as hang)
165 lbs x 3 x 2 sets (one as power, one as hang)
185 lbs x 1 (hang clean - video to come for form check)
205 lbs x 1 (power clean - I didn't save the video, I can't get my form right on these at higher weight yet)

Bench Press (going for 1RM)
135 lbs x 8 (warmup)
205 lbs x 3
225 lbs x 2
245 lbs x 1 (+5 lbs PR - video to come)

Thickbar Pullups
BW x 12 (max at bodyweight)
+70 lbs x fail (+5 lbs PR attempt)
+15 lbs x 5
+30 lbs x 3
+45 lbs x 2
+60 lbs x 1

Overhead Squats (going for 1RM)
65 lbs x 5 (warmup)
95 lbs x 3 (warmup)
125 lbs x 2
135 lbs x 5 (this shocked me. +10 lbs PR +5 reps PR! I'd never done 135 lbs before and had actually failed on that and 125 lbs recently. I'm shocked I was able to rattle these off. Video to come)

Box Squat (first time doing these)
135 lbs x 8 (warmup)
205 lbs x 5 x 2 sets
225 lbs x 5 x 2 sets

Finishers
Squats: 135 lbs x 15
Chins: 12

Grappling
30 minutes

Heavy Bag (form work)
Round 1: 5 minutes - straight punches/head movement focus
Round 2: 5 minutes - kicks/knees (no punches)
Round 3: 5 minutes - combo work (hands only)

Core/Stretch
Weighted Situps: +20 lbs x 20 x 2 sets
Leg Raises: 25 x 2 sets
 
Videos:
Hang Clean: 185 lbs x 1
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Bench: 245 lbs x 1
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Overhead Squats: 135 lbs x 5
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You're grip is quite narrow on the OHS. That's amazing you can do that well with a clean grip, you must have some flexible shoulders. Try them with a snatch grip sometime. I think you'll be pleasantly surprised.
 
Grip + Miscellaneous Day

Jump Rope
15 minutes

Wrist Roller
25 lbs x backward and forward
35 lbs x backward and forward x 2 sets

Pinch Grip
Three 10 lbers x 5 on each hand
Three 10 lbers + One 1 1/4 lbers x 1 each hand
Three 10 lbers + One 2 1/2 lber x 1 on right hand, fail on left

Chins
BW x 10 x 3 sets

Grippers (cheap ones equivalent to trainer)
3 sets of 10 w/ at least a 20 second hold on last rep (both hands)

Hex Dumbbell Claw Hold
20 lbs x 15-20 second hold on each hand x 3 sets
 
good work on the OH squats.

i don't have them in my program right now because they dont fit my goals, but i know some people who swear by them.
 
Team Dragonfire said:
good work on the OH squats.

i don't have them in my program right now because they dont fit my goals, but i know some people who swear by them.
Click to expand...

They are a hell of a warmup lift in my opinion. I'm still a bit skeptical to throw on a lot of weight. I didn't start doing them until the last couple of months. They can be scary at times.
 
Just got in some burpees yesterday. Sort of a day off, but I got the lungs burning. My new routine starts today. I'm also thinking about incorporating around 50 burpees on grappling days. I'll have to look at my arrangement today at work.

Burpees
5 sets of 10 in under 4 minutes (moderate pace)
 
I took yesterday off to go out to eat and go to the ice cream stand that just re-opened. When I got home at 7, I decided to take a nap and slept through the night. I definitely need to get in a good lifting session tonight.
 
Start of a new routine that will last 3 weeks to get my deadlift up before the end of the competition.

Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets

Squats (light weight - form work)
205 lbs x 5 x 5 sets

Push Press
185 lbs x 3 x 3 sets
185 lbs x 2 x 2 sets
*The goal at the end of this routine is to get 185 lbs x 3 x 5 sets comfortably.

Speed Deadlifts off a Plate
325 lbs x 3 x 4 sets

Grappling + Burpees
Grappling: 30 minutes - Had some good triangles
Burpees: 5 sets of 10

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
 
Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets

Bench Press
135 lbs x 8 (warmup)
215 lbs x 2 x 5 sets

Power Cleans (more form work)
135 lbs x 5 (as hang cleans)
185 lbs x 1 x 8 sets (some good, some bad)

Front Squats
185 lbs x 5 x 4 sets

2 hour break

March Conditioning Challenge - http://www.sherdog.net/forums/f14/march-conditioning-challenge-935706/
Jumping Jack Flash: 7 min 4 sec (see below)

50 jumping jacks
45 squats
40 jumping jacks
35 push-ups
30 jumping jacks
25 tuck jumps
20 jumping jacks
15 burpees
10 jumping jacks
5 burpees

Stretch/Ab Wheel
Ab Wheel: 5 sets of 10 from knees
Static Stretch: 15 minutes
 
LSD Run
First run since winter. I ran for 20 minutes on a trail through a cemetery by my new house. A lot of people run/walk there, but it's a bit weird. I'd say I went about 2 1/2 miles total.

Heavy Bag (Technique Work)
20 minutes
Towards the end, I worked on combos that had punches to kicks back to punches ending with a kick/knee.
Ex. jab, right straight, low inside kick, right straight, left hook to body, right high kick
Ex. right straight, left hook, right low kick, jab, right uppercut, left knee

Grip Work below

Pinch Grip
Three 10 lbers: multiple sets each hand
Three 10 lbers + 1 1/4 lber: a few singles each hand
Three 10 lbers + 2.5 lber: a single each hand
Four 10 lbers: Came pretty close w/ left but not w/ right which is odd because normally my right is stronger.

Wrist Roller
35 lbs forward and back x 3 sets (forward is getting too easy)

Grippers (Equivalent to COC Trainer)
3 sets of 10 each hand with a long hold on last rep

Hex Dumbbell Claw Hold
20 lbs x 3 sets on each hand. Hold as long as possible (around 20-30 seconds).

Thickbar Pullups
BW x 10 x 3 sets
 
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