People have a lot of variance in the range of motion of their elbow joints. You learn this best in jiu-jitsu. My natural lockout is a hair short of parallel upper/lower arms. I've known a lot of people whose natural lockout positions were well past 180 degrees. Those are the guys you just give up trying to armbar. It seems really gross to me because my arm would have to be snapped to assume the same position :icon_neut
Oblivian's Adaptations
- Thread starter Oblivian
- Start date
People have a lot of variance in the range of motion of their elbow joints. You learn this best in jiu-jitsu. My natural lockout is a hair short of parallel upper/lower arms. I've known a lot of people whose natural lockout positions were well past 180 degrees. Those are the guys you just give up trying to armbar. It seems really gross to me because my arm would have to be snapped to assume the same position :icon_neut
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Morning LSD run
A bit over 3 miles
Jump Rope
15 minutes (spread out before, during, and after grip work)
Pinch Grip
Three 10's x 5 reps each hand
Two 25's x 5 reps (using two hands)
Two 35's x 1 (using two hands)
Four 10's x fail (tried on both hands)
Two 45's x fail (using two hands)
*I wanted to blame the size of my hands for not being able to do four 10's, but I can't use that excuse for two 45's. I may just have a weak pinch grip.
Wrist Roller
25 lbs x forward + back (fast)
35 lbs x forward + back
45 lbs x forward + back (really hard on the backwards)
Grippers - equivalent to COC trainer
3 sets of 10 with hold on 10th rep
Hex Dumbbell Claw Hold
3 holds on each arm. This was really weak today because my hands felt slippery. I was inside so I didn't have my chalk at this point.
Shadowbox w/ pullups/chins
Five 2 minute rounds. Before the first round I did 5 pullups and after each round I did 5 pullups or 5 chins with no rest. It totalled for 3 sets of 5 pullups and 3 sets of 5 chins. This really tiring.
Static Stretch
20 minutes
A bit over 3 miles
Jump Rope
15 minutes (spread out before, during, and after grip work)
Pinch Grip
Three 10's x 5 reps each hand
Two 25's x 5 reps (using two hands)
Two 35's x 1 (using two hands)
Four 10's x fail (tried on both hands)
Two 45's x fail (using two hands)
*I wanted to blame the size of my hands for not being able to do four 10's, but I can't use that excuse for two 45's. I may just have a weak pinch grip.
Wrist Roller
25 lbs x forward + back (fast)
35 lbs x forward + back
45 lbs x forward + back (really hard on the backwards)
Grippers - equivalent to COC trainer
3 sets of 10 with hold on 10th rep
Hex Dumbbell Claw Hold
3 holds on each arm. This was really weak today because my hands felt slippery. I was inside so I didn't have my chalk at this point.
Shadowbox w/ pullups/chins
Five 2 minute rounds. Before the first round I did 5 pullups and after each round I did 5 pullups or 5 chins with no rest. It totalled for 3 sets of 5 pullups and 3 sets of 5 chins. This really tiring.
Static Stretch
20 minutes
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New Routine - Week 1 Day 3
Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Push Press: Max reps at 175 lbs
135 lbs x 5 (warmup)
175 lbs x 7
*Really bad. Last time I did 175 lbs x 9 barely failing on the 10th. That was on a day after maxing on Push Press and doing 170 lbs x 10. Pretty frustrating, but I felt particularly sore today.
Front Squats
135 lbs x 5 (warmup)
185 lbs x 5 x 5 sets
*fairly light. 5 sets of 5 always wears me out though. I'm jumping to 195 lbs next week.
Complex - Dynamic Row to Deadlift to Shrug
225 lbs x 3 sets of 5
*Rows were brutal
I'm going to take the rest of the day off. I feel very sore for some reason. I may take tomorrow off as well, but I'll see how I feel.
Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Push Press: Max reps at 175 lbs
135 lbs x 5 (warmup)
175 lbs x 7
*Really bad. Last time I did 175 lbs x 9 barely failing on the 10th. That was on a day after maxing on Push Press and doing 170 lbs x 10. Pretty frustrating, but I felt particularly sore today.
Front Squats
135 lbs x 5 (warmup)
185 lbs x 5 x 5 sets
*fairly light. 5 sets of 5 always wears me out though. I'm jumping to 195 lbs next week.
Complex - Dynamic Row to Deadlift to Shrug
225 lbs x 3 sets of 5
*Rows were brutal
I'm going to take the rest of the day off. I feel very sore for some reason. I may take tomorrow off as well, but I'll see how I feel.
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Grappling
35-40 minutes
Nothing too special. My hip movement feels good and same with my flexibility. I've tried messing around with rubber guard but I don't know what the hell I'm doing.
Burpees
75 burpees - moderate pace. Probably around 6 minutes. I'm planning on getting comfortable doing 100 burpees and then work on speed. At around 75 burpees, my muscle endurance is really getting to me.
Core/Stretch
Weighted Situps: 20 lbs x 20 x 2 sets
Leg Raises: 25 x 2 sets
Static Stretch: 20 minutes
*Pretty light day. I was going to have a rest day, but I may use that on Wednesday since I might have to go pick up a picnic table.
35-40 minutes
Nothing too special. My hip movement feels good and same with my flexibility. I've tried messing around with rubber guard but I don't know what the hell I'm doing.
Burpees
75 burpees - moderate pace. Probably around 6 minutes. I'm planning on getting comfortable doing 100 burpees and then work on speed. At around 75 burpees, my muscle endurance is really getting to me.
Core/Stretch
Weighted Situps: 20 lbs x 20 x 2 sets
Leg Raises: 25 x 2 sets
Static Stretch: 20 minutes
*Pretty light day. I was going to have a rest day, but I may use that on Wednesday since I might have to go pick up a picnic table.
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Week 2 - Tuesday (New Routine)
Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Squat (form)
135 lbs x 5 (warmup)
215 lbs x 5 x 5 sets
*Still pretty light. I'll keep increasing 10 lbs. The form felt decent on 95% of the reps. I resort to bad habits the other 5%.
Complex - Power Clean to Push Press to Front Squat
140 lbs x 5 x 3 sets
*After the first set, I thought this was a lot easier than the last time. However, after the next 2 sets, I realized why I was bitching last week. It was still brutal.
Thickbar Pullups
BW x 10
+15 lbs x 5
+15 lbs x 4 x 2 sets
BW x 5 x 2 sets
*Grip was fried at this point.
Heavy Bag
Five 3 min rounds
Tabata Rounds as Finisher (5 minute rounds)
Round 1: alternate intervals between 1-2 sprawl and 1-2 + 2 knees (no heavy bag)
Round 2: alternate intervals between punchouts and knees to the bag (heavy bag)
Static Stretch
10 minutes
Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Squat (form)
135 lbs x 5 (warmup)
215 lbs x 5 x 5 sets
*Still pretty light. I'll keep increasing 10 lbs. The form felt decent on 95% of the reps. I resort to bad habits the other 5%.
Complex - Power Clean to Push Press to Front Squat
140 lbs x 5 x 3 sets
*After the first set, I thought this was a lot easier than the last time. However, after the next 2 sets, I realized why I was bitching last week. It was still brutal.
Thickbar Pullups
BW x 10
+15 lbs x 5
+15 lbs x 4 x 2 sets
BW x 5 x 2 sets
*Grip was fried at this point.
Heavy Bag
Five 3 min rounds
Tabata Rounds as Finisher (5 minute rounds)
Round 1: alternate intervals between 1-2 sprawl and 1-2 + 2 knees (no heavy bag)
Round 2: alternate intervals between punchouts and knees to the bag (heavy bag)
Static Stretch
10 minutes
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I got what's called the Taquitos Quadalaras. Basically the equivalent to the filling of a fajita in a grilled/fried tortilla. Some places deep fry I believe, but this seems to be grilled in a little bit of oil. Probably not the best dish for me, but the Mexican fried ice cream really put me over the edge. I slipped into a food induced coma afterwards.
Speaking of eating enough to gain pounds, I guess I should note in my log that I only weigh 179 lbs now. It's only the second week of my new routine, and weight dropped quick from switching to a bit more conditioning. I haven't even got to run as much as I'd have liked due to the weather, so I figure my weight will get to 175 lbs quick and end up at 170. Once my conditioning is back to par, I'll probably switch routines again and focus on olympic lifts. Should be fun.
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Another full day of rest and going to a chinese buffet. After my last 2 days of eating, we can probably scratch that comment about losing weight. I'm sure I ate up the few lbs I lost at my three trips to the buffet today.
This is the first time I've had two full days of rest in a long time. I'm going to try to pull 485 lbs tomorrow for the competition before my other lifting. Hopefully the rest pays off.
This is the first time I've had two full days of rest in a long time. I'm going to try to pull 485 lbs tomorrow for the competition before my other lifting. Hopefully the rest pays off.
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New Routine: Week 2 Day 2 + 1RM attempt on Deadlift
Warmup
Jump Rope: 5-10 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Power Cleans: 135 lbs x 5; 165 lbs x 3; 185 lbs x 1
Deadlift (going for 1RM)
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
405 lbs x 1 (mixed warmup)
485 lbs x fail x twice (First attempt I couldn't get it past the knees. The bar didn't budge on the second attempt.)
Bench Press
135 lbs x 5 (warmup)
195 lbs x 5 x 5 sets
*Harder than I remember it. I'm working on form as well, but the last set was rough. I'll probably only increase by 5 lbs next week.
Complex - Hang Clean to SOHP to 1 1/2 Back Squat
140 lbs x 5 x 3 sets
*Last week I was having trouble getting the bar back over my head after the 1 1/2 Back Squat. This week, I did the complex directly in front of the front racks on my sumo rack. Once I get done with the squats, I rack it but then unrack it from the front and drop back to Hang Clean starting position. There isn't any break, but this makes it a lot easier on my shoulders.
Chins
BW x 8
+15 lbs x 5
+25 lbs x 3
+15 lbs x 5
BW x 8
*I'm dropping the # of reps and weight a little bit so I'm not going to failure. I've been getting a pain in my side after these when I struggle. I think my form really goes down the tubes.
Burpees
60 burpees in a little over 4 minutes
*This was pretty good considering my arms were completely shot from today. My lungs didn't feel near as bad as they used to at this pace, but my triceps were giving out on the pushup. I think I can break 8 minutes now in the 100 burpee, but I'll have to try it on a day where I don't lift first.
Static Stretch
15 minutes
Warmup
Jump Rope: 5-10 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Power Cleans: 135 lbs x 5; 165 lbs x 3; 185 lbs x 1
Deadlift (going for 1RM)
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
405 lbs x 1 (mixed warmup)
485 lbs x fail x twice (First attempt I couldn't get it past the knees. The bar didn't budge on the second attempt.)
Bench Press
135 lbs x 5 (warmup)
195 lbs x 5 x 5 sets
*Harder than I remember it. I'm working on form as well, but the last set was rough. I'll probably only increase by 5 lbs next week.
Complex - Hang Clean to SOHP to 1 1/2 Back Squat
140 lbs x 5 x 3 sets
*Last week I was having trouble getting the bar back over my head after the 1 1/2 Back Squat. This week, I did the complex directly in front of the front racks on my sumo rack. Once I get done with the squats, I rack it but then unrack it from the front and drop back to Hang Clean starting position. There isn't any break, but this makes it a lot easier on my shoulders.
Chins
BW x 8
+15 lbs x 5
+25 lbs x 3
+15 lbs x 5
BW x 8
*I'm dropping the # of reps and weight a little bit so I'm not going to failure. I've been getting a pain in my side after these when I struggle. I think my form really goes down the tubes.
Burpees
60 burpees in a little over 4 minutes
*This was pretty good considering my arms were completely shot from today. My lungs didn't feel near as bad as they used to at this pace, but my triceps were giving out on the pushup. I think I can break 8 minutes now in the 100 burpee, but I'll have to try it on a day where I don't lift first.
Static Stretch
15 minutes
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Brutal day today.
Morning LSD Run
3.15 miles
Heavy Bag
Five 5 min rounds
Three rounds were technique/combo work and two rounds were all out conditioning. The conditioning rounds had sprawls, punchouts, consecutive knees, etc. Very tiring.
Grappling
1 hour
This was not in the plan at all. I was getting ready to do grip work, and my brother called. They weren't opening his gym today so he wanted to roll in my basement. He showed me some things for about 20 minutes and we warmed up, but then we rolled for about 40 minutes. He's about 10 times better than me, so I completely rely on strength, conditioning, and heart to get me through the rolls. It's always a VERY tiring workout because I'm always fighting to get out of a bad position or not get submitted. I'm so sore now that it's not even funny.
Morning LSD Run
3.15 miles
Heavy Bag
Five 5 min rounds
Three rounds were technique/combo work and two rounds were all out conditioning. The conditioning rounds had sprawls, punchouts, consecutive knees, etc. Very tiring.
Grappling
1 hour
This was not in the plan at all. I was getting ready to do grip work, and my brother called. They weren't opening his gym today so he wanted to roll in my basement. He showed me some things for about 20 minutes and we warmed up, but then we rolled for about 40 minutes. He's about 10 times better than me, so I completely rely on strength, conditioning, and heart to get me through the rolls. It's always a VERY tiring workout because I'm always fighting to get out of a bad position or not get submitted. I'm so sore now that it's not even funny.
WhiteLightning**
Purple Belt
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Good effort on the pull. You know normal burpees don't require a pushup, right? You should title them "Burpees with pushup"
False. The push up is an integral part of the burpee.
WhiteLightning**
Purple Belt
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Shit. I've been had.
S
Snitz
Guest
Misfits, nice. Missed deadlift, not so nice.
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Wow, I have to take today off. Between Friday and yesterday, it was WAY too much volume (especially yesterday). I'm sore in places that I haven't been sore at for years. The grappling really killed me. I'll have to lift tomorrow, Wed., and Friday to make up for the missed day.
- Joined
- Mar 7, 2006
- Messages
- 44,481
- Reaction score
- 4,114
New Routine - Week 2 Day 3
Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Front Squats
135 lbs x 5 (warmup)
195 lbs x 5 x 5 sets
*Still more of form work. Next week is 205 lbs which will end up being pretty rough for 5 sets. I know I've done 225 lbs x 5 for a couple sets, but that sounds pretty rough for 5 sets.
Push Press (Max reps at 175 lbs)
135 lbs x 5 (warmup)
155 lbs x 5 (warmup)
175 lbs x 8
*I lost balance locking out the 8th but regained my balance. This resulted in an exaggerated long lockout. After that rep, my arms felt too exhausted to even try the 9th.
Complex - Dynamic Row to DOH Deadlift to Shrug
230 lbs x 5 x 3 sets
*Pretty brutal again. The rows are really sloppy, but I don't mind. As with all of the complexes, my grip feels like it wants to give out.
This was it for the day. I didn't want to lift at all and felt really tired. When I woke up this morning (the day after), I had a sore throat. I think there may be a good chance that I'm getting sick.
Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets
Front Squats
135 lbs x 5 (warmup)
195 lbs x 5 x 5 sets
*Still more of form work. Next week is 205 lbs which will end up being pretty rough for 5 sets. I know I've done 225 lbs x 5 for a couple sets, but that sounds pretty rough for 5 sets.
Push Press (Max reps at 175 lbs)
135 lbs x 5 (warmup)
155 lbs x 5 (warmup)
175 lbs x 8
*I lost balance locking out the 8th but regained my balance. This resulted in an exaggerated long lockout. After that rep, my arms felt too exhausted to even try the 9th.
Complex - Dynamic Row to DOH Deadlift to Shrug
230 lbs x 5 x 3 sets
*Pretty brutal again. The rows are really sloppy, but I don't mind. As with all of the complexes, my grip feels like it wants to give out.
This was it for the day. I didn't want to lift at all and felt really tired. When I woke up this morning (the day after), I had a sore throat. I think there may be a good chance that I'm getting sick.
