Oblivian's Adaptations

[Oblivian]

Heavy Bag
Five 3 min rounds
*I cut it short because I videoed myself and got anxious to watch it. I've never videoed before and I was curious about my technique. I made this thread: http://www.sherdog.net/forums/f11/first-time-videoing-myself-998890/#post31564947 which contains the video. I was hoping for some critiques so I could improve without going to a trainer. I've always had a hunch that my technique is bad since I learned on my own. The heavy bag stuff is just for conditioning purposes and to have fun.

Core Work
Weighted Situps: +20 lbs x 20 x 2 sets
Leg Raises: 25 x 2 sets

Static Stretch
20 minutes

 

[XTrainer]

(See next post)

 

[XTrainer]

I have nothing to offer on that vid that wasn't said or will soon be said by more specialized guys in Stand Up, but take comfort in knowing that they are common beginners' mistakes, and not at all the worst I have seen among guys with your relative inexperience.

 

[Oblivian]

I have nothing to offer on that vid that wasn't said or will soon be said by more specialized guys in Stand Up, but take comfort in knowing that they are common beginners' mistakes, and not at all the worst I have seen among guys with your relative inexperience.

I actually received better responses than I thought I would. I had never watched a video of myself and when I watched it I was thinking, "Man, I suck!". I'm a little bummed that my conditioning looked bad, because that was only the fourth 3 minute round. I'm hoping to work on technique issues, but it's no big deal if I don't get it down.

 

[Oblivian]

LSD Run (Morning)
3 miles
*Sprint on last .25 mile

Warmup (before lifting in evening)
Jump Rope: 5 minutes
Hang Cleans: 135 lbs x 3 x 3 sets

SOHP (5/3/1 Wave 2)
95 lbs x 5 (warmup)
115 lbs x 3
135 lbs x 3
150 lbs x 7

Front Squat
135 lbs x 8 (warmup)
205 lbs x 5 x 2 sets
225 lbs x 3 x 2 sets
245 lbs x 2
*The goal is to do 245 lbs x 3 next week, which I don't think will be a problem. The following week I'm hoping to go balls out and up the 225 lbs to 5 reps each set and still do the 245 lbs x 3.

Thickbar Pullups
BW x 10
+30 lbs x 3 x 3 sets
BW x 10

Static Stretch
15 minutes

 

[Oblivian]

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

Deadlift (5/3/1 Wave 2)
225 lbs x 5 (DOH warmup)
300 lbs x 5 (I screwed up here. I was only supposed to do 3. I didn't realize it until I was done.)
345 lbs x 3
385 lbs x 6
*Further evidence that I am not good at high rep deadlifts.

Push Press (going for 10RM)
135 lbs x 8 (warmup)
165 lbs x 5 (warmup)
185 lbs x 3 (heavy warmup)
195 lbs x 8
*Shitty setup on a couple reps. The weight is getting too heavy to not take a break between reps. It's not so much that I need a breather, but I'm losing control which throws off rhythm.

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

Shadowboxing - Bas Rutten Tapes
Eight 3 min rounds
*Warning - this will be long winded. The odd number rounds were in front of a mirror with little footwork and the even number rounds were not in front of the mirror as I was working on footwork. The rounds were using the thai boxing tapes, but I only threw knees when summoned (meaning I did not throw knees after each combo as you normally do in thai boxing rounds). My main focus was technique as I had critiques from my heavy bag video.

Things I think I improved on: Twisting body into my straight right. Keeping right hand up on jab so I don't telegraph. Not moving position when throwing a left hook. Using footwork rather than bouncing all over.

It's funny because when I started using the footwork, a lot of the punching technique went back to my bad habits. In front of the mirror, I could get it to work out fine. I will have to form good habits to replace the bad ones. I had a blast trying to improve myself here. I realized I was still very tense and stiff since I was concentrating so hard. I had so much fun that I am half debating on joining a boxing gym.

Ab Wheel
Five sets of 10 (first 5 reps from standing, last 5 reps from knees)

Static Stretch
20 minutes

 

[Corrosion]

Nice front squatting the other day. It's a brutal lift (my favorite!).

 

[Oblivian]

Nice front squatting the other day. It's a brutal lift (my favorite!).

Thanks. Unfortunately, it's one of the lifts I've hit a plateau in.

 

[cXs808]

How did you learn to do ab rollouts from standing? Thats quite impressive

 

[Oblivian]

How did you learn to do ab rollouts from standing? Thats quite impressive

I wish I had a better answer than this, but practice. When I first did them, rolling out from my knees was pretty rough. I just got better and better at them over the last two years. You can sort of do in between standing and on knees. Start out standing and roll out until you can't and then drop to your knees. I don't really know what else would help.

 

[Freeman102010]

Oblivian - what do you do for employment? you have a crazy work rate.

CXS - I'm working my way up to doing 1 (one) roll out from standing. I think I heard some guys (I think it was Donut an Ratman) saying that going out on the knees and comming back on the feet is a good way of working up to going out and in on the feet.

 

[Oblivian]

Oblivian - what do you do for employment? you have a crazy work rate.

I work for a title insurance/real estate closing company. I basically search and examine title to real estate and issue the title insurance/evidence when someone buys property/refinances. Half of my work is in the office and half is over at the courthouse. The industry is pretty much ran by older people. Due to their lack of understanding of technology, I believe I work much faster than them. Because of this, most of my posting is done from work and my job is fairly relaxing. I have stressful times, but not very often.

Without going into something too long winded and psychological, I can sort of explain my work rate. Before I started getting into training, I was a major alcoholic. I wasn't in alcoholic in the gutter, but I would have ended up there. I was fairly functional until the end of my drinking. I was downing about a case a day and I couldn't hold down food. Anyhow, I decided to quit drinking.

It was crazy quitting drinking because I didn't know what to do with myself. I had literally spent all my free time drinking so I didn't know how to occupy my time. I can't really sit in front of a tv unless it's right before bed. I like to read, but not longer than 20 minutes at a time. I've never been one for video games. I like to play guitar, but I don't really like playing for hours on end. Because of this, I started getting into training to occupy my time. If you glance at the beginning of my log, you can sort of see the bullshit stuff I was doing. That was a couple months after quitting drinking and my body was still recovering. I started reading around here and eventually developed a decent program and got the equipment for it.

I guess you could say I replaced my drinking addiction with training. It's something I look forward to every day. I guess that explains the psychological aspect, but physically I can handle it because I get to rest at work all day. I stretch about every session too which helps. I also sleep 8 hours a night and normally nap on the weekend. A lot of people look forward to their days off, but I sort of dread them.

So much for not going into something too long winded...

Edit: I forgot to add that my commute to work is about 3-4 minutes. Besides that, I work 8 hours a day with a 30 minute lunch. I'm home by 4:35 so I have more free time than most.

 

[Freeman102010]

I work for a title insurance/real estate closing company. I basically search and examine title to real estate and issue the title insurance/evidence when someone buys property/refinances. Half of my work is in the office and half is over at the courthouse. The industry is pretty much ran by older people. Due to their lack of understanding of technology, I believe I work much faster than them. Because of this, most of my posting is done from work and my job is fairly relaxing. I have stressful times, but not very often.

Without going into something too long winded and psychological, I can sort of explain my work rate. Before I started getting into training, I was a major alcoholic. I wasn't in alcoholic in the gutter, but I would have ended up there. I was fairly functional until the end of my drinking. I was downing about a case a day and I couldn't hold down food. Anyhow, I decided to quit drinking.

It was crazy quitting drinking because I didn't know what to do with myself. I had literally spent all my free time drinking so I didn't know how to occupy my time. I can't really sit in front of a tv unless it's right before bed. I like to read, but not longer than 20 minutes at a time. I've never been one for video games. I like to play guitar, but I don't really like playing for hours on end. Because of this, I started getting into training to occupy my time. If you glance at the beginning of my log, you can sort of see the bullshit stuff I was doing. That was a couple months after quitting drinking and my body was still recovering. I started reading around here and eventually developed a decent program and got the equipment for it.

I guess you could say I replaced my drinking addiction with training. It's something I look forward to every day. I guess that explains the psychological aspect, but physically I can handle it because I get to rest at work all day. I stretch about every session too which helps. I also sleep 8 hours a night and normally nap on the weekend. A lot of people look forward to their days off, but I sort of dread them.

So much for not going into something too long winded...

Edit: I forgot to add that my commute to work is about 3-4 minutes. Besides that, I work 8 hours a day with a 30 minute lunch. I'm home by 4:35 so I have more free time than most.

Wow, that's quite an inspirational story. Did you do AA?

Also inspirational is the fact that I have a similar work/life schedual. (2 min commute, nice 8 hour workday, don't have to kill myself, no impending heart attack from stress) - But I can't seem to make the training a priority.

Keep up the good work man.

 

[Oblivian]

Wow, that's quite an inspirational story. Did you do AA?

Nope. Although I wish I would have done a detox. The first week was hell, and I suffered a transient ischemic attack (mini stroke) from it. A lot of people get seizures, but I got that instead. I ended up moving to my parent's temporarily and got out of the city where all of the debauchery was taking place. I quickly landed my current job and I've been on the straight and narrow since. Once you get past the first weeks, it's not too bad. Once you hit a few months, you don't even think about it. I did "relapse" once thinking I could just have a few beers, but that turned into a blackout. I haven't touched it since. I think it's been between 2-3 years, but I don't really keep track. I wish I could booze and be normal, but I can't. I guess I have the personality to take everything to the extreme.

 

[XTrainer]

It's inspiring to see what you've done with your life, Oblivian.

 

[Oblivian]

Thanks. I don't really try to dwell on the non-drinking thing. A lot of people get preachy when they quit and think that alcohol is the devil. Some people can handle it, some can't. I don't mind people drinking around me or anything like that. I always say that I wish I could still drink and party, but I can't. It just takes people with a problem a while to realize it. It's a pretty black and white issue with me.

 

[Oblivian]

I'm sore as shit today. It will be a day off with a nap.

 

[Oblivian]

Bas Rutten Tapes (warmup)
Boxing: Three 2 min rounds (Form work - this was actually thai boxing cds without the knees after combos)

Bench Press (5/3/1 Wave 2)
135 lbs x 5 (warmup)
155 lbs x 3 (pause)
175 lbs x 3
200 lbs x 10

Bent Over Row
135 lbs x 8 (warmup)
205 lbs x 5 x 2 sets
225 lbs x 3 x 2 sets
245 lbs x 2
*Keeping as strict of form as possible

Sprints + Dips (as rounds)
Sprint intervals (2 min) over to 10 Bodyweight Dips (3 rounds total)
*Each sprint interval included 12-15 seconds of sprinting then a 10 second break. I did this up until 2 minutes. I don't know the distance, but the full length took 12 seconds at the beginning of the 2 min, but around 15 seconds at the end. After the 2 min, I walked about 150 feet to the dip bars and did 10 dips. I'd then walk back over and do it again. For 3 rounds. It sucked.

*No stretching today. My mind wasn't really in the workout today, but I pushed through it. We are dogsitting for 2 dogs and we got them today before my workouts. I think my mind was elsewhere now that we have 3 dogs and a kitten in the house.

 

[Oblivian]

Heavy Bag - Basic Form Work - 3 minute rounds
Round 1: Jabs only
Round 2: Right Straights only
Round 3: 1-2's only
Round 4: 2-1's only
Round 5: Combine all of the above punches/combos
*I'm completely relearning form on certain punches. I'm starting with the jab and right straight and working various combos of those. Until I get a decent review from a video of that, I will only focus on those. My footwork also needed a lot of work.

Timed 2 mile run
13 minutes 58 seconds
*Excellent. My goal is to run 3 miles in 21 minutes, so I'm well on my way. I figure I'll need about a 13 1/2 minute 2 mile run to be where I need to be. I actually felt like I was running slow because of the heat. I was surprised to see how good my time was.

Grippers
Trainer/Cheap Gripper: Set of 10 on each hand w/ hold on 10th
CoC #1: 3 sets of 8 on each hand
CoC #1.5: a set of 5 and 2 sets of 3 on each hand
*These were definitely PR's. I don't think I've ever done 8 on the CoC #1 and I know I have never done 5 on the CoC #1.5. I do have to say that the 5th rep on the left hand with the CoC #1.5 was questionable.

Static Stretch
20 minutes

 

[Oblivian]

Warmup
Jump Rope: 5-10 minutes
Overhead Squats: 95 lbs x 3 x 3 sets

Squats (5/3/1 Wave 2)
135 lbs x 8 (warmup)
205 lbs x 3
235 lbs x 3
265 lbs x 6
*I'm sure 265 lbs x 6 is a PR. Probably a +4 PR if I was guessing. The last rep was sloppy though (good morning the weight).

Thickbar Chins
BW x 10
+45 lbs x 3 x 3 sets
BW x 10

50 burpee challenge
2 min 28 seconds
*Extremely happy with this. I did 40 straight and then 2 quick sets of 5. I'm pretty sure I could do 50 straight soon and get a time of something like 2 min 15 seconds.

Static Stretch
15 minutes