Oblivian's Adaptations

[Oblivian]

Heavy Bag
Five 3 min rounds
Rounds 1, 3, 5: Intense rounds focusing on power and keeping a fast pace
Rounds 2, 4: Pure conditioning rounds (1-2 sprawls, punchouts, consecutive knees, etc.)

Core Work
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

 

[Oblivian]

Warmup
Jump Rope: 5 minutes
Hang Cleans: 95 lbs x 5, 135 lbs x 3 x 2 sets

SOHP: 5/3/1 Wave 1
95 lbs x 5 (warmup)
110 lbs x 5
125 lbs x 5
140 lbs x 9
*The first 2 work sets seemed ridiculously easy. I was hoping for at least 10 reps on 140 lbs, but this is my first time doing high rep work on SOHP. I was overly cautious about not using leg drive so I think that hindered me.

Front Squats
135 lbs x 8 (warmup)
185 lbs x 5 (warmup)
205 lbs x 5 x 2 sets
225 lbs x 3 x 2 sets
245 lbs x 1
*Went fairly light on this since I'm just starting a routine. Next week I'll probably shoot for something similar except maybe an extra set of 225 lbs x 3 and a 255 lbs single. I'll keep mixing higher reps with lower reps.

Thickbar Pullups
BW x 10
+10 lbs x 8 (tough)
+15 lbs x 6
+25 lbs x 4
BW x 8
*This was different than any set rep scheme I have done before. I think next week I may do something like BW x 10, a set of 6, a set of 4, a set of 2, then another bodyweight set. I figure other weeks I may do all bodyweight pullups. I'll keep switching it up for this routine.

I called it a day here. I was exhausted from my work week. I ended up going to the chinese buffet and then napping until 9:30! I'm interested in seeing how this 5/3/1 goes. It definitely seems light right now, but the max effort last set sort of makes up for it.

 

[Oblivian]

LSD Run
3 miles (sprint on the last leg of the run)

Nothing else today. I mowed the lawn, went to the store, and fully cleaned the house. With that and watching the UFC during the day, I didn't have much time for anything else.

 

[Sharon Peters]

Your homeboy #1 Indian is back. He made a thread in Mayberry. He just happened to starve himself down to 170lbs in a months time. That's right, 40lbs.

 

[Oblivian]

Your homeboy #1 Indian is back. He made a thread in Mayberry. He just happened to starve himself down to 170lbs in a months time. That's right, 40lbs.

Hahaha...another tall tale. I wonder if that means he can only bench 400 lbs right now.

 

[Oblivian]

Warmup
Jump Rope: 5 minutes
Power Cleans: 135 lbs x 3 x 3 sets

Deadlift (5/3/1 Wave 1)
225 lbs x 5 (DOH warmup)
280 lbs x 5
320 lbs x 5
365 lbs x 8

Push Press (10RM attempt)
135 lbs x 5 (warmup)
155 lbs x 5 (warmup)
175 lbs x 3 (warmup)
195 lbs x 7
*Bad setup on the 195 lbs on a couple reps. By the time I was at rep #4, I knew it was bad news. It will be tough to grind this one out.

Overhead Squat
95 lbs x 5 (warmup)
135 lbs x 3 x 2 sets
155 lbs x 1 x 2 sets

Burpees
50 in 2 min. 50 seconds

Static Stretch
15 minutes

 

[Oblivian]

Heavy Bag
Eight 3 minute rounds. I felt really good here. I kept the intensity up and felt really crisp. I struggled in the 7th round but the 8th I was able to come back strong.

Run
1.75 miles
*I forgot my timer at home, but I went with my fiance. She said her Ipod went out at 8 minutes and I showed up about 2 minutes later. I guarantee I didn't run 1.75 miles in 10 minutes, but I bet I broke 12 minutes.

Static Stretch
15 minutes

*I also started my fiance on the 5/3/1. Today was deadlifts for her, and she hung in there. The last set she got 8 reps, and about a couple months ago she struggled to do it once.

 

[Oblivian]

Yesterday ended up being a light day. I was supposed to do plyos in the evening with my fiance, but we ended up taking a long nap. The initial plan was to have today as a day off, but I'll do plyos today instead to make up for yesterday.

Warmup
Jump Rope: 10 minutes

Bench Press (5/3/1 Wave 1)
135 lbs x 5 x 3 sets (warmup - form work)
145 lbs x 5 (paused)
165 lbs x 5
185 lbs x 12
*This seemed extremely light. I'm going to stick with it though and really bust my ass on the last set.

Bent Over Rows
135 lbs x 8 (warmup)
185 lbs x 5 (heavy warmup)
205 lbs x 5 x 2 sets
225 lbs x 3 x 2 sets
245 lbs x 1
*My focus remains on keeping strict form. The weight seems light, but if I bump it up my form gets sloppy. I'm used to doing sloppy rows, so I figured I'd refocus.

 

[XTrainer]

Yesterday ended up being a light day. I was supposed to do plyos in the evening with my fiance, but we ended up taking a long nap. The initial plan was to have today as a day off, but I'll do plyos today instead to make up for yesterday.

Warmup
Jump Rope: 10 minutes

Bench Press (5/3/1 Wave 1)
135 lbs x 5 x 3 sets (warmup - form work)
145 lbs x 5 (paused)
165 lbs x 5
185 lbs x 12
*This seemed extremely light. I'm going to stick with it though and really bust my ass on the last set.

Bent Over Rows
135 lbs x 8 (warmup)
185 lbs x 5 (heavy warmup)
205 lbs x 5 x 2 sets
225 lbs x 3 x 2 sets
245 lbs x 1
*My focus remains on keeping strict form. The weight seems light, but if I bump it up my form gets sloppy. I'm used to doing sloppy rows, so I figured I'd refocus.

You've given me a fantastic idea...pause the 5/3/1 work-ups! Make those light sets useful! I may try this.

 

[Oblivian]

You've given me a fantastic idea...pause the 5/3/1 work-ups! Make those light sets useful! I may try this.

How are you liking the 5/3/1? It almost didn't feel like I did any benching at all yesterday.

Are you running through a cycle then doing it again with a higher starting 1rm? I think I may run through 3 cycles then test my 1rm's.

 

[XTrainer]

I have made progress (rep PRs) almost every week. It does start out light, but give it a chance. Also, I'm doing using the fatty variation for bench.

I haven't tested for a new 1RM max yet, and but I plan to next week. If I don't get at least a 5lb PR, I'll be shocked.

 

[Oblivian]

Plyos
1 hour

 

[Corrosion]

^p90x?

 

[Oblivian]

^p90x?

haha...ya. How is that for irony?

 

[Corrosion]

haha...ya. How is that for irony?

I LOL'd. Exactly what I was thinking.

 

[Deleted member 87037]

Your deadlifts kick my ass.

 

[enright3060]

nice lifting.

You want to start of light in the 5/3/1 and give yourself time to slowly get stronger. After 5 months, everything will start to get heavy.

 

[Oblivian]

Corrosion: If you keep watching, you may even see me do the P90x yoga sometime soon. In that thread I never said all of the workouts are awful, but I don't think they are god's gifts either (particularly the so called strength portion).

Likkuid: Thanks for the deadlift compliment. I'm curious to see where my higher rep work will end up when I get closer to 405. I've always been a singles type of guy, so I doubt it will look that great.

enright: I'm definitely liking the routine, but somedays I feel like I'm walking out of the weight room without doing much. In reality, I'm lifting 4 days a week instead of 3 so it makes sense. It's actually the perfect routine since I'm wanting to up my conditioning. Do you keep working through cycles while increasing the 1RM or do you ever test your 1RM? I read the booklet about how to increase, but I think I'm going to test my 1RM after 3 cycles. I'll take one week to do that and even if I get a new 1RM or if I fail, I'll keep increasing at the recommended pace.

 

[Oblivian]

Warmup
Jump Rope: 5 minutes
Overhead Squat: 95 lbs x 3 x 3 sets (long pause at bottom)

Squats: 5/3/1 Wave 1
135 lbs x 8 (warmup)
190 lbs x 5
220 lbs x 5
250 lbs x 8
*I wanted to get at least 10 reps. My form started slipping on the last couple reps, so I decided against it. I'm really hoping I have the most improvements on squats. That 2 year layoff really threw me off. My form feels fine now, but it doesn't feel second nature yet. Also, whenever the weight gets heavy or I go to higher reps, the form starts to slip.

Chins
BW x 10
+10 lbs x 8
+20 lbs x 6
+30 lbs x 4
BW x 8

Bas Rutten Tapes (Warmup before grip/burpees)
One 3 min round boxing
One 3 min round thai boxing

Burpee Rounds
Three 1 min rounds (21 + 22 + 21 = 64 burpees)
*Note: These rounds were with a long break in between. I'm training my fiance so they were done scattered in there while I was also doing grip work.

Pinch Grip
Three 10's x 5 (each hand)
Two 35's x 5 (both hands)
Two 45's x 1 (both hands - hands were slippery here)

Wrist Roller
50 lbs x backward + forward x 3 sets

Grippers
Trainer: set of 10 with a hold on the 10th (each hand)
CoC #1: 3 sets of 5 (each hand)
CoC #1.5: 3 sets of 2 (each hand)

Static Stretch
15 minutes

 

[enright3060]

enright: I'm definitely liking the routine, but somedays I feel like I'm walking out of the weight room without doing much. In reality, I'm lifting 4 days a week instead of 3 so it makes sense. It's actually the perfect routine since I'm wanting to up my conditioning. Do you keep working through cycles while increasing the 1RM or do you ever test your 1RM? I read the booklet about how to increase, but I think I'm going to test my 1RM after 3 cycles. I'll take one week to do that and even if I get a new 1RM or if I fail, I'll keep increasing at the recommended pace.

If you want to test after 3 cycles, you can always do it after the 5/3/1 day (do a single with the 95% set and work up). You should have a good idea when to test after 3 months or so.

Best of luck.