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Oblivian's Adaptations

Thanks!

Morning Weight: 178.4 lbs (+/- 0 lbs for day, -7.2 lbs total)

Warmup
Jump Rope: 5 minutes

Bench Press (5/3/1 Cycle 3, Wave 2)
135 lbs x 5 x 2 sets (warmup)
160 lbs x 3
185 lbs x 3
205 lbs x 9 (+1 rep PR)

Bent Over Rows
135 lbs x 8 (warmup)
205 lbs x 5 x 2 sets (strict)
225 lbs x 5 x 2 sets (strict)
265 lbs x 1 x 3 sets (sloppy)

LSD Run
3.5 miles

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
 
Maybe I spoke too soon about catching up to your bench...nice work!
 
Started to train tonight, but I just wasn't into it. I jumped rope for about 5-10 minutes, did some pinch grip stuff, and started to hit the heavy bag doing power work. I hit the bag for about 5 minutes, worked up a sweat, and decided to stop. I'd rather take a rest day than half ass what I'm doing. I decided if I took a rest tonight, I'd have to do the 100 burpee challenge tomorrow. I'm always making excuses as to why I'm only doing 50 burpees, so there will be no excuse tomorrow. Before that, I have wave 2 of squats. Hopefully the motivation is back tomorrow.
 
Morning Weight = 178.4 lbs (+/- 0 lbs for day, -7.2 lbs total)

I'm actually surprised I didn't gain weight. I sort of took the night off as stated above and I also added an extra meal in of eggs, bacon, and spinach at 9:30 at night. If I don't start losing more weight over the weekend, I doubt I'll maintain keeping track of it. I don't think I want to cut calories any more than what I'm doing right now.
 
Well my above plans for squats and 100 burpee went to shit. I just got insurance quotes and I will have to sit down and crunch numbers after work. I plan to do 100 burpees still, but I'm running by my parents as well to get an opinion from them. We have 3 options for insurance with maternity coverage. I won't bore you with the details, but each option looks like we'd be paying a total of $8k in premiums + deductible by the time the baby popped out. Ironically, that's about the cost of a delivery! Insurance is a bitch...
 
Morning Weight = 177.8 lbs (-0.6 lbs for day, -7.8 lbs total)

No workout again yesterday. Spent the day working then the evening crunching #'s for the best insurance plan. We ended up eating out since I didn't even have time to cook, so I'm shocked that I lost weight. I ran to my parent's house to run the #'s by them, and I forgot that I had *purchased* Strong the movie over there. I watched that for the first time last night which pumped me up to train, but by the time we got home it was bed time. This sets me back a bit, but I think I'm going to today, tomorrow, and Sunday to get back on schedule.
 
Morning Weight = 177.2 lbs (-.6 lbs, -8.4 lbs total)
I feel jacked and tan!

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

Squats (5/3/1 Cycle 3, Wave 2)
135 lbs x 8 (warmup)
185 lbs x 5 (warmup)
225 lbs x 3
250 lbs x 3
280 lbs x 6 (+2 rep PR)

Thickbar Pullups
BW x 12
+5 lbs x 10
+10 lbs x 8
+15 lbs x 6
BW x 9 (wanted 10, but arms were cashed out)

Warmup - Later in Evening Before Burpees
Jump Rope: 5 minutes
Leg Kick Form Work on Heavy Bag: 5-10 minutes

75 burpees for Time
5 minutes 40 seconds
*I guess you could call this the pussified half step between the 50 burpee challenge and 100 burpee challenge. I wanted to do the 100 burpee challenge, but my arms weren't up to it. I believe it's from the high rep pullups. The time wasn't awful, but the next 25 would have taken a long time. I don't even know if I could have finished them with the way my arms felt.

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

Wrist Roller
35 lbs x backward to forward
45 lbs x backward to forward
55 lbs x backward to forward

Grippers
Trainer x 10 w/ long hold on 10th
CoC #1 x 15
CoC #1.5 x 8

Hex Dumbbell Claw Hold
20 lbs x 10-15 second hold x 3 sets

Static Stretch
20 minutes
 
Morning Weight = 177.2 lbs (+/- 0 lbs for day, -8.4 lbs total)

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

Front Squats - DELOAD
135 lbs x 8
185 lbs x 5
205 lbs x 3

SOHP (5/3/1 Cycle 3 Wave 2)
95 lbs x 5 (warmup)
125 lbs x 3
140 lbs x 3
160 lbs x 4
*Awful. In Cycle 1, I did 160 lbs x 5. I wanted 6. I'm definitely learning some things in this routine. I really don't like SOHP at higher reps while doing them standing because I want to dip down for leg drive. So this results in longer pauses and losing tightness. I also don't like high reps on deadlifts and squats and feel I perform better with lower reps and higher weight. The opposite is true for bench though.

Thickbar Chins
BW x 12
+10 lbs x 10
+15 lbs x 8
+5 lbs x 9
BW x 8
*I got overambitious on the 4th set. I thought I'd be able to drop back to +5 lbs, get 10 reps and then do BW x 10 which would have been 50 reps in 5 sets with added weight on 3 of the sets. That would have been great for me seeing as how I just now hit 50 reps in 5 sets at BW.

This is all I got in. I went to pick up a bass amp out of town and visited the in-laws out of town. We went to Logan's Roadhouse on the way home and I definitely overate. Stayed up and watched the UFC. Awesome event in my opinion. The Nog vs. Couture fight was great. The Dunham vs. Aurelio was really cool too.
 
Warmup
Jump Rope: 5 minutes
Power Cleans: 135 lbs x 3 x 3 sets

Deadlifts (5/3/1 Cycle 3 Wave 2)
225 lbs x 5 (DOH warmup)
315 lbs x 3
360 lbs x 3
405 lbs x 5 (+1 rep PR from Cycle 1)

Push Press
135 lbs x 8 (warmup)
185 lbs x 5 x 2 sets
205 lbs x 3
205 lbs x 2 x 2 sets

Overhead Squat
95 lbs x 5 (warmup)
135 lbs x 3
155 lbs x 3
175 lbs x 1 (fail on 2)
*Cut it short there. Didn't feel like bumping up for a single at 187.5 lbs when I failed at the second rep of 175.

Bas Rutten Cd's
Boxing: Five 3 min rounds
Thai Boxing: Five 3 min rounds

*Did some skateboarding at my parents cookout too. Weight this morning was 177.2 lbs again, leaving me at -8.4 lbs weight loss in exactly 2 weeks. I ate more than I typically would this weekend with going out to eat one night and a cookout another. I'm hoping I get down to 175 lbs by this coming weekend.
 
Snitz said:
Excellent DL PR bro.

Bas Rutten CDs worth getting?
Click to expand...

Thanks. I like them, but I got them for free from my brother. I don't really do the all around workout or all around fighting (although I have in the past), so it wouldn't be worth the full price for me. I use the boxing and thai boxing cd for shadowboxing. Basically, he calls out different combos to do for 2 minute or 3 minute rounds. I really like it because I get very bored shadowboxing without it. It definitely helps conditioning too because I used to barely be able to get through Five 3 min rounds. If you are looking for something to help with technique or unique combos, it's not the tape. Basically, it's glorified cardio kickboxing to be honest.
 
2 mile run
Medium pace. Probably sub 14 minute, but I'm not sure as I didn't bring my timer. Felt great. My lungs didn't burn at all. I'm pretty confident I could keep that pace for a 5k easily. I'll probably start timing again and hope to break 13 minutes on 2 miles and break 20 minutes on a 5k.

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

Static Stretch
15 minutes
 
Morning Weight = 177.0 lbs (-.2 lbs for day, -8.6 lbs total)

Warmup
Jump Rope: 5-10 minutes

Bench Press (5/3/1 Cycle 3, Wave 3)
135 lbs x 5 x 2 sets
175 lbs x 5
195 lbs x 3
220 lbs x 3 (fail on 4)
*Video is in our bench log if you want to see it. It's ugly and been critiqued to hell. Major form work to come.

Bent Over Rows (DELOAD)
135 lbs x 8
185 lbs x 5
205 lbs x 5

Heavy Bag Rounds - 3 minute rounds
Round 1: Jabs
Round 2: Right Straights + 2-1 combos
Round 3: 1-2 combos
Round 4: Straight Punch Round (any straight punch)
Round 5: Free round (all punches)
*I cut it short here due to time constraints, but threw in the 50 burpee challenge.

50 burpee challenge
2 minutes 50 seconds
*Not bad for done directly following 5 rounds of the heavy bag and on a bench press day.

Static Stretch
10-15 minutes (rushed)

*I was rushed today because we rented Tyson. I wanted to watch that and be able to get 8 hours of sleep. The documentary is a bit overrated, but still worth the watch. Today is my day off and I'm going out to eat at a new restaurant. Hopefully the weight loss continues, but we'll see. I'll probably keep this diet going for a month minimum, but 3 months maximum. I'm going to refocus on the big 3 after I'm done with the 5/3/1. That means less conditioning/GPP, but I won't be able to run when it's too cold anyways.
 
Morning Weight = 176.8 lbs (-.2 lbs for day, -8.8 lbs total)

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

Squats (5/3/1 Cycle 3, Wave 3)
135 lbs x 8 (warmup)
185 lbs x 5 (warmup)
235 lbs x 5
265 lbs x 3
295 lbs x 2
*Bummed. I wanted 3 at least, but really wanted 4. I know that I'm having form issues, especially sitting back. I probably should video it. I'm fairly sure I'm going far past parallel (almost ATG). I start to lean forward coming out of the hole before I reach the parallel point. At least it feels that way.

Thickbar Pullups
BW x 10
+27.5 lbs x 5 x 3 sets
BW x 10

Bench Form Work
135 lbs x 5 x 3 sets
225 lbs x 1
245 lbs x unrack and hold
265 lbs x unrack and hold
*Explanations on this our bench log. Major form changes.

Heavy Bag
Power Work + Kick Work - no set rounds, but 20-30 minutes total. Punchouts as well.

Pinch Grip
Three 10's x 5 (each hand)
Four 10's x negatives (each hand)
Two 35's x 5 (both hands)
Two 45's x 3 (both hands)

Wrist Roller
45 lbs x backward + forward x 3 sets

Grippers
Trainer x 10
CoC #1: 20 reps each hand (PR)
CoC #1.5: 10 reps each hand (PR?)

Hex Dumbbell Claw Hold
20 lbs x 10-15 second hold x 3 sets

Static Stretch
20 minutes
 
After taking a break off training I have regressed. I believe you have prgressed significantly, and done a great job at loosing weight as well, and good conditioning. Your grip blows mine away.
 
Thanks. I appreciate it. I'm going to finish this 5/3/1 out while dropping some weight. After that, I'm switching to a routine strictly focused around the Big 3. I'll probably start to bulk after that as well. Lol. It probably doesn't make sense to people why I am dropping weight now just to regain it, but I like to test things out and focus on different things at different times. I will also be cutting out a lot of the conditioning during that time. It will be a strict strength phase for about 4 months. I'm really hoping to get my numbers WAY up during that time.
 
nice work on the weight loss. i don't track my weight every day, but I definitely should start. I'm already on weight for my next tournament, so I don't really have to freak out, but I still need to get in better shape.

and people that criticize you for periodizing your training are fools. you have a goal, you're reaching it, and then moving to a new goal. good work sir.

how did you like the 5/3/1?
 
Your benching is very odd. 205x9 is great, 220x3...wtf? Nice DL PR.

Film your squats! Seriously! I posted a form video here and Keith Wassung critiqued it. It INSTANTLY added 20lbs to my 5RM and it feels a whole lot more natural now. Do it!!!
 
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