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Oblivian's Adaptations

X-PacGuard said:
I've found that doing easy cardio like a light jog the day right after squats is the only thing that will keep me from getting real sore. If I miss it, the second day after squats is brutal
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Agreed.
 
Warmup
Bas Rutten Cd's: Three 2 min rounds boxing
Jump Rope: 5 minutes
Hang Clean: 135 lbs x 3 x 3 sets

SOHP (5/3/1 Cycle 2, Wave 3)
95 lbs x 5 (warmup)
135 lbs x 5
145 lbs x 3
165 lbs x 4
*I wanted 5 on the last set, but I actually have trouble on the descent of the SOHP. I automatically want to dip down to catch the bar, which turns into a push press type lift. So I stop on my way back up, and I feel that I lose tightness. I may go back to doing these seated. This helps prevent what I was talking about above.

Front Squats
135 lbs x 8 (warmup)
205 lbs x 5
225 lbs x 5
245 lbs x 3
265 lbs x 2 (+1 rep PR)

Thickbar Pullups
BW x 8
+37.5 lbs x 3 x 3 sets
BW x 10

Heavy Bag (Power Work on 100 lbs Bag)
Five 3 min rounds
*No special notes. As I decided before, I'm going to use my old bag for technique and this bag for power work. This bag I focus on jabs a lot less and more on hooks + right straights. Also, I'm trying to learn to kick properly and fix old bad habits related to kicking.

Grippers
Cheap Gripper: 1 set of 10 w/ hold on 10th (warmup)
CoC #1: 3 sets of 10
CoC #1.5: 3 sets of 5

Static Stretch
15 minutes

*I also skateboarded later in the night. We rebuilt our fun box/grind box to make it a bit lower so we could try some harder tricks. I skated for a good hour which served as nice active rest.
 
Decided today would be best used as a day off. My schedule will be flipped around quite a bit as next week is vacation. I was going to run a timed mile, but I didn't feel there mentally. Tomorrow is deadlifts and I will do a timed mile run later tomorrow night as well. This week I will be lifting Tuesday, Wednesday, Thursday and then Saturday, Sunday, and Monday.

I go on vacation starting next Wednesday, get married Thursday, and have our wedding party Saturday. I also plan on starting a diet the Monday after my vacation. I've been eating WAY too shitty lately. My weight is back up to 182 lbs, but it's shitty weight. I would estimate that I eat ice cream or some other type of desert about 4-5 days of the week now. I used to only eat ice cream about twice every 3 weeks. I've also indulged in a lot of other shitty foods. As a sort of experiment, I'm going to eat pretty strict for a while and try to get my weight down to 170 lbs. I honestly think I could drop the weight and still make strength gains. I will still eat a decent amount, but the foods will be better and I'm assuming the calorie intake will be down.
 
Warmup
Jump Rope: 5 minutes
Power Cleans: 135 lbs x 3 x 3 sets

Deadlift (5/3/1 Cycle 2, Wave 3)
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
330 lbs x 5
370 lbs x 3
415 lbs x 4 (+10 lbs PR from last week)

Push Press - DELOAD
135 lbs x 5
155 lbs x 5
195 lbs x 3

Overhead Squat
95 lbs x 5 (warmup)
135 lbs x 3
155 lbs x 3
175 lbs x 1
195 lbs x fail
195 lbs x 1 (+10 lbs PR)


Warmup before my run (Later in Evening)
Bas Rutten Cd's: Three 2 min thai boxing rounds

Mile Run - Max Effort
1 mile - between 6-7 minutes
*I forgot my timer so I don't have an exact time. It felt fast, but I did lose breath quicker than I would have liked.

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

Static Stretch
15 minutes
 
Thanks guys. I am officially off the market a week from tomorrow. It's been a hectic month. We still have to get our wedding rings and arrange a bunch of other shit. Honestly, I think we will both be relieved when it's done. I can't imagine having a big wedding. That shit would be stressful!
 
Congrats on the marriage dude, and that's an impressive OHS PR!
 
Thanks guys!

About to hit the gym for heavy bag work and bench press. I'm really hoping for a rep PR on bench.
 
Good job lately and since 250 made you it's bitch, I expect a rep PR and no less.
 
Zerocrew1984 said:
Good job lately and since 250 made you it's bitch, I expect a rep PR and no less.
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I got a rep PR, but I'm afraid I may still be 250's bitch. My estimated 1RM keeps falling when I get to higher weights. My rep PR today put my estimated 1RM at 257, but with lighter weights the rep calculator has me in the 260's. I fail at bench. I'll get my revenge on 250 sometime soon when I have that son of a bitch above my head!
 
Heavy Bag Rounds - 3 min rounds (Technique Work - This is before lifting - will be continued after lifting)
Round 1: Jab
Round 2: Right Straight and 2-1 combos
Round 3: 1-2 combos

Bench Press (5/3/1 Cycle 2, Wave 3)
135 lbs x 8 x 2 sets (warmup)
170 lbs x 5
190 lbs x 3
215 lbs x 6 (rep PR - not sure how many reps, but I'm guessing a +3 rep PR)

Bent Over Row (Strict Form)
135 lbs x 8 (warmup)
205 lbs x 5 x 2 sets
225 lbs x 3 x 2 sets
250 lbs x 1 x 3 sets

*I did some low leg kick work in between sets on the heavy bag. The form feels like it's coming along. I will probably post a video to get ridiculed in the standup forum.

Heavy Bag Rounds (continued)
Round 4: Straight Punches (mixture)
Round 5: Left Hooks
Round 6: Right Hooks + Left Forearm Work
Round 7: Mixture of everything
Round 8: Conditioning (1-2 Sprawls, punchouts, consecutive muay thai high knees)

*No stretching tonight - short on time.
 
250 bor is nice, especially if you do it strict. how much do you weigh?
 
kernel said:
250 bor is nice, especially if you do it strict. how much do you weigh?
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I weigh about 182 lbs right now. I typically float around 180, but I'm trying to cut out some of the weight since I've been eating like shit. I was doing sloppy rows prior to this, but I don't think I was getting much benefit. I actually thought my rows sucked! If you want to see someone putting up a bunch of weight on rows, look at hymn's log.
 
Congratulations on getting married, dude, and best wishes!

If you want to see someone putting up a bunch of weight on rows, look at hymn's log.
Click to expand...

That's pretty funny. Or you could look at Devilsson's...
 
That 195# OHS was sick nasty. I don't know why but I do them with a snatch grip and they kill my wrists, next time I'm going oblivian style.
 
hymn said:
Congratulations on getting married, dude, and best wishes!

That's pretty funny. Or you could look at Devilsson's...
Click to expand...

Thanks man. You're a bit too humble about those cleans and rows. That weight you are putting up is no joke.

MichaelDiamond said:
That 195# OHS was sick nasty. I don't know why but I do them with a snatch grip and they kill my wrists, next time I'm going oblivian style.
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Thanks. Honestly, this may not be the popular opinion, but to me it makes sense to do OHS with a close grip if the flexibility in your shoulders can handle it. I think a big part to an OHS for me is feeling comfortable with the weight above my head. I like to hold it there for a while until I feel "locked in". Basically, I want to feel very stable and solid. To me, it makes sense to have the grip where your shoulders are basically in line with your legs. It keeps you stable.
 
A good reason why most people do it with a snatch grip is because no one really does OHS unless they are actually training the snatch.
 
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