Oblivian's Adaptations

[cXs808]

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.

Keep up the great work! After about 4 cycles, you'll be twice as strong as you started if you keep going at that rate!

 

[Oblivian]

Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 3 x 3 sets (long pauses)

Squats (5/3/1 Cycle 2, Wave 1)
135 lbs x 8 (warmup)
195 lbs x 5
225 lbs x 5
255 lbs x 8 (+5 lbs PR from last week - see notes)
*I'm pretty sure I have more reps in me, but my form starts to slip a bit. I'm going to keep doing reps of 8 in Wave 1 and hopefully get +5 lbs PR's every week. I'm having trouble with higher rep squats.

Thickbar Chins
BW x 8
+50 lbs x 3 x 3 sets
BW x 12

*That's all I got in. I went to my parents house after dinner and ended up staying there until it was too late to get in another workout.

 

[liquid!]

Just skimmed your log. Excellent work the past year and a half! I like that you've consistantly worked conditioning and stretching while setting pr after pr (and you listen to good music). You're an overhead lockout beast, now apply that to your bench ; ) Have you tried a wider grip ohs? Your putting up good numbers, but it looks uncomfortable. Best of luck in the future.

*subscribes*

 

[Oblivian]

Just skimmed your log. Excellent work the past year and a half! I like that you've consistantly worked conditioning and stretching while setting pr after pr (and you listen to good music). You're an overhead lockout beast, now apply that to your bench ; ) Have you tried a wider grip ohs? Your putting up good numbers, but it looks uncomfortable. Best of luck in the future.

*subscribes*

Thanks. As for the Overhead Squat, I have tried with a wider grip and I had trouble. If you noticed in my overhead videos, at full lockout overhead my elbows don't look completely straight. I don't know if this coincides with that issue, but when I go to do an overhead squat with a wide grip, my elbows start to really hurt. It's also hurts right at the joint almost like I'm getting armbarred.

 

[XTrainer]

Thanks. As for the Overhead Squat, I have tried with a wider grip and I had trouble. If you noticed in my overhead videos, at full lockout overhead my elbows don't look completely straight. I don't know if this coincides with that issue, but when I go to do an overhead squat with a wide grip, my elbows start to really hurt. It's also hurts right at the joint almost like I'm getting armbarred.

That's either perfectly normal, or we're a couple of defects. I know my arms lock out at less than 180 degrees, and I've seen guys in jiu jitsu who probably lock out around 200! (gross)

 

[Oblivian]

That's either perfectly normal, or we're a couple of defects. I know my arms lock out at less than 180 degrees, and I've seen guys in jiu jitsu who probably lock out around 200! (gross)

I have a friend who's knees lockout further back. He's really tall and it looks hilarious/gross.

BTW, remember that elephant ear I posted on Wed? I had one today and yesterday as well. It's tough to avoid when you have a carnival under you on a boring day at work!

 

[Oblivian]

Full day off yesterday. Hopefully hitting a Front Squat PR today.

 

[Oblivian]

Warmup
Bas Rutten CD: Boxing - Three 2 min rounds
Jump Rope: 5 minutes
Hang Cleans: 135 lbs x 3 x 3 sets

SOHP (5/3/1 Cycle 2, Wave 2)
95 lbs x 5 (warmup)
120 lbs x 3 (warmup)
135 lbs x 3 (warmup)
155 lbs x 7 (+5 lbs PR)

Front Squat (Working up to 1RM attempt)
135 lbs x 8
185 lbs x 5
205 lbs x 5
225 lbs x 3
245 lbs x 1
285 lbs x 1 (+10 lbs PR)


Thickbar Pullups
BW x 10
+5 lbs x 10
+10 lbs x 8
+15 lbs x 6
+20 lbs x 5

Timed Run
1.7 Miles: 10 minutes 45 seconds
*This was the toughest, but the best run of my life. I think that's about a 6 min. 20 second mile pace throughout. It was basically a full out sprint the entire time. Luckily there was no one around me on the trail, because I was making noises, almost shit my pants, and dry-heaved/puked afterwards.

Shadowboxing
Five 2 min (approximate) rounds
*This was done without a timer in between grip work. Mainly worked on footwork and head movement.

Pinch Grip
Three 10's x 5 (each hand)
Two 35's x 5 (both hands)
Four 10's x failure + negatives (each hand)

Wrist Roller
35 lbs x backward then forward
40 lbs x backward then forward
45 lbs x backward then forward

Grippers
Trainer/Cheap Gripper: Set of 10 w/ 30 second hold on 10th
CoC #1: Set of 12 (PR?)
CoC #1.5: Set of 3

Hex Dumbbell Claw Hold
20 lbs x hold as long as possible (5-15 seconds) x 3 sets

Static Stretch: 20 minutes

*I'm getting a new hanging heavy bag for the garage today. I'm pretty pumped on that.

 

[XTrainer]

Good stuff! I had better buckle down, you're catching up to my FS!

 

[Corrosion]

Awesome front squat, good work.

 

[SteveQ]

Timed Run
1.7 Miles: 10 minutes 45 seconds
*This was the toughest, but the best run of my life. I think that's about a 6 min. 20 second mile pace throughout. It was basically a full out sprint the entire time. Luckily there was no one around me on the trail, because I was making noises, almost shit my pants, and dry-heaved/puked afterwards.

I know the feeling... it's awesome and horrible. Although my best mile is more like 7:30 pace

 

[hymn]

Great front squat! I was entertaining thoughts of catching up to you on that lift, but you crushed that.

 

[Oblivian]

Thanks hymn! What are you at right now? I thought you were pretty close. I'll tell you what, I'll trade you some front squat and deadlift strength for some hang cleans and bent over row strength. Deal?

*Took yesterday off. I spent a lot of the day at Lowe's and Dunham Sports. Finally picked up a new 100 lbs swinging heavy bag. The only bag they had with decent length and weight was the UFC bag. Now I can officially say I "train UFC"! It took a while to set up because we had to brace the overhang in my garage further. It still shakes a bit, so we will probably spend another afternoon bracing it. Also, we are redoing our kitchen so I had to buy a countertop and tiles. The next month I will have a lot more days off since I'm doing that renovation, I'm getting married, and my family is visiting on vacation.

 

[MIDMOBOX]

Try tying the joists together(3 or 4 of them) with a single 2x

 

[Oblivian]

Try tying the joists together(3 or 4 of them) with a single 2x

We did that under. We are going to do that on top as well and run vertical braces to the roof. We have one vertical brace already, but the storage balcony is like 8 foot deep. We figure we'll run 2 more verticals from the brace we are going to put on the top. On a funny side note, I got up on the balcony from a step ladder. I couldn't get back down onto the step ladder because it's too short, so I had to jump. It was about 7 feet up. My landing was probably hilarious.

 

[WhiteLightning**]

Nice work, big O! We got the same FS. That means you an' me gotta tangle.

 

[Oblivian]

Nice work, big O! We got the same FS. That means you an' me gotta tangle.

I have a feeling your's will soar past mine with your recent Back Squat gains. I'm still at only 325 lbs on Back Squat.

 

[Oblivian]

Heavy Bag - New Swinging Bag
Five 3 minute rounds
*This is my new 100 lbs bag. The chain had to shortened due to height issues, and it doesn't really swing much. Hitting this bag was a world of difference from my other bag. It almost feels like this bag is great for power and the other will be good for technique. I think I'm going to switch back and forth between the two. It's also hot as shit (90-100 degrees) in the garage for conditioning stuff so 5 rounds felt much harder.

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

Static Stretch
20 minutes

 

[XTrainer]

Heavy Bag - New Swinging Bag
Five 3 minute rounds
*This is my new 100 lbs bag. The chain had to shortened due to height issues, and it doesn't really swing much. Hitting this bag was a world of difference from my other bag. It almost feels like this bag is great for power and the other will be good for technique. I think I'm going to switch back and forth between the two. It's also hot as shit (90-100 degrees) in the garage for conditioning stuff so 5 rounds felt much harder.

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

Static Stretch
20 minutes

I feel like I could benefit from a heavier bag. I've had the same 65lb bag since I first started training in martial arts at the beginning of high school. I'm quite a bit stronger now than I was then.

 

[Oblivian]

I feel like I could benefit from a heavier bag. I've had the same 65lb bag since I first started training in martial arts at the beginning of high school. I'm quite a bit stronger now than I was then.

Get the 100 lbs UFC bag like me and we can share secrets of training UFC!