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Oblivian's Adaptations

You've been pretty religious about the stretching, nice work.

I try, but I just seem to always forget or be too lazy.
 
Corrosion said:
You've been pretty religious about the stretching, nice work.

I try, but I just seem to always forget or be too lazy.
Click to expand...

Stretching has done wonders for me, especially with my shoulders. As gay as it sounds, I am pretty close to being able to do the splits. My fiance always makes fun of me for that.
 
Oblivian said:
Stretching has done wonders for me, especially with my shoulders. As gay as it sounds, I am pretty close to being able to do the splits. My fiance always makes fun of me for that.
Click to expand...

Haha I had an amusing experience with that this past weekend.
 
Yesterday was a rest day consisting of a food coma and bedtime at 9 PM.
 
Warmup
Bas Rutten CD's: Five 2 min rounds thai boxing
Overhead Squats: 95 lbs x 5 x 3 sets

Squats (5/3/1 Wave 4-Deload)
175 lbs x 5
190 lbs x 5
205 lbs x 5

Thickbar Chins
BW x 10 x 3 sets
BW x 7 x 2 sets
BW x 6
(Total of 50 BW chins)

*I went to go on a timed mile run directly after this, and my calves cramped up almost immediately. Even though it was a deload squat day, I'm assuming it was from the squats, overhead squats, and shadowboxing. I never run directly after a workout, and I don't think I will try again. The cramping kept happening when I tried to stretch as well, so I skipped that.
 
Warmup
Jump Rope: 5 minutes
Hang Cleans: 135 lbs x 3 x 3 sets

SOHP (5/3/1 Cycle 2, Wave 1)
95 lbs x 5 (warmup)
110 lbs x 5
135 lbs x 5
145 lbs x 9 (+5 lbs PR)

Front Squat
135 lbs x 8 (warmup)
205 lbs x 5
225 lbs x 5
245 lbs x 3
265 lbs x 1
*All sets felt good and strong.

Thickbar Pullups
BW x 8
+35 lbs x 3 x 3 sets
BW x 8

Heavy Bag (3 minute rounds)
Round 1: Jabs
Round 2: Right Straights + 2-1 combo
Round 3: 1-2 combo
Round 4: Left Hooks + Right Hooks
Round 5: Mixture of above

Timed Mile Run
Medium Pace - 7 1/2 minutes

Grippers
Trainer: 10 reps (warmup)
CoC #1: 3 sets of 8
CoC #1.5: 3 sets of 4

Static Stretch
20 minutes
 
Today ended up being a day off. I didn't get much sleep because of UFC 100 and having to do some chores today, so I took a long nap. It wasn't a complete waste, because I actually did 3 rounds of the Bas Rutten Thai Boxing (2 min) and I'll probably do some skateboarding later tonight when I visit my parents.
 
Warmup
Bas Rutten Cd's: Three 2 min rounds thai boxing
Power Cleans: 135 lbs x 3 x 2 sets, 155 lbs x 1, 185 lbs x 1

Push Press (going for 10RM)
135 lbs x 10 (warmup)
155 lbs x 5 (warmup)
185 lbs x 3 (warmup)
195 lbs x 10 (+5 lbs PR - brutally hard)


Deadlift (5/3/1 Cycle 2 Wave 1)
225 lbs x 5 (warmup DOH)
285 lbs x 5
330 lbs x 5
370 lbs x 8 (+5 lbs PR from last week - I think I have more reps in me but form feels slipping in the higher reps)

Overhead Squat
95 lbs x 5 (warmup)
135 lbs x 3 x 2 sets
155 lbs x 2 (second rep sucked)
175 lbs x 1

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
 
Thanks guys.

Warmup
Jump Rope: 10 minutes

Bench Press (5/3/1 Cycle 2 - Wave 1)
135 lbs x 5 (warmup)
145 lbs x 5
170 lbs x 5
190 lbs x 12 (+5 lbs PR)

Bent Over Row
135 lbs x 8 (warmup)
205 lbs x 5
225 lbs x 5
245 lbs x 3
265 lbs x 1
*I was going to keep doing a progression, but I'm starting to get too sloppy and vertical. I need to find the weight that is the breaking point for me regarding form and stick close to that.

LSD Run
3 miles

Static Stretch
15 minutes
 
Freeman102010 said:
You're just pulling PRs out of your ass.
Click to expand...

To be fair, I probably could have squeezed out another rep last cycle on 5/3/1. I'm thinking I will be hitting a PR just about every lifting session. As the book says, I started out conservative. My goal is to do the same amount of reps as the previous cycle, but the weight will be 5-10 lbs heavier. In short, it looks more impressive than it really is.
 
Heavy Bag Rounds - 3 minutes
Round 1: Jab + Double Jab
Round 2: Right Straight + 2-1 combos
Round 3: 1-2 combos
Round 4: Mixture of straight punches + straight punch combos
Round 5: Left Hook
Round 6: Getting inside/knees + Right Hook
Round 7: Right Straight to Left Hook combo
Round 8: Mixture of everything
*Left hooks are finally coming around. I know that I'm getting power because I knocked over the bag a few times. The right straight to left hook combo feels particularly good. I do feel that I telegraph things since I'm still focusing so much on twisting and corkscrewing with my feet.

Ab Wheel
Five Sets of 10 (first 5 reps standing, next 5 from knees)

Static Stretch
15 minutes
 
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