Oblivian's Adaptations

[Oblivian]

how did you like the 5/3/1?

I like it. I do prefer intensity over volume on most lifts. I'm still going to run through at least 2 more cycles. That will be a total of 5 cycles, but I really want to do 6. For me, it seems like a good routine to do once a year or so, but I definitely like to do heavy singles, doubles, and triples more often. I'm finding that my favorite thing to do is a couple sets of 5's, a couple sets of 3's, and a few singles. Each week I increase weight on either the 5's, 3's, or singles, depending on how I feel. It's nice to wing it a bit but still track progression.

When is your next grappling tournament? Is it that Abu Dhabi in Michigan? My brother was telling me the guy that runs (or helps run) Abu Dhabi is talking about opening an ATT affiliate in Burlington, IN. I forget his name since I don't really follow grappling. You may know who I'm talking about. Burlington is about a half hour away from where I live, so I start training there that turns out to be true.

 

[Oblivian]

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!!!

No shit on the benching. It's frustrating as hell. I did form work last night with your suggestion of pulling the bar out. It felt good. 3 things really hit home - Ascendant's suggestion of setting my arch by pulling on the side braces - not the bar, pulling the bar out to unrack, and unwrapping my thumbs. I'm hoping this helps.

Here is my last PR on squats. I'll probably film something with light weight though. I'm guessing my form looks similar to how it does on the PR. I have a couple form checks up on my page too, but those were from a long time ago when I first started doing back squats again after a 2 year layoff. I can't even remember what they look like.

YouTube - Squat: 325 lbs x 1 (NEW PR)

 

[Deleted member 87037]

Yeah, I also grab the side braces. How did unwrapping your thumbs feel? I'm kinda scared to try that, heh.

If your posting a form critique I would think it'd be best to do so with your 5RM, 8RM, or something like that. If you do light weight then the problems that occur when you lift heavy won't show up.

 

[Oblivian]

Yeah, I also grab the side braces. How did unwrapping your thumbs feel? I'm kinda scared to try that, heh.

If your posting a form critique I would think it'd be best to do so with your 5RM, 8RM, or something like that. If you do light weight then the problems that occur when you lift heavy won't show up.

It was weird, but I liked it. It seemed much easier to keep my arch and elbows tucked. You have to remember that I am lifting in a power rack, so if I drop the weight, I have the bars to save me. I would not like to do it outside of a power rack.

 

[XTrainer]

When is your next grappling tournament? Is it that Abu Dhabi in Michigan? My brother was telling me the guy that runs (or helps run) Abu Dhabi is talking about opening an ATT affiliate in Burlington, IN. I forget his name since I don't really follow grappling. You may know who I'm talking about. Burlington is about a half hour away from where I live, so I start training there that turns out to be true.

What!? I have not heard about this. Can you explain?

 

[Oblivian]

What!? I have not heard about this. Can you explain?

ADCC Regional Championships ADCC Great Lakes

I believe it was originally supposed to take place in Illinois. I don't know the exact details, but grappling is virtually banned in Illinois now. Apparently they implemented all of these rules where you have to get a full physical with all sorts of expensive tests to compete at the amateur level. It was then moved to Michigan. You may want to search about it and read for yourself. I don't really follow it much.

 

[XTrainer]

Oh, man, I wish it were a bit later or I had known about it earlier...looks like IL's loss could be MI's gain in the grappling world. Nonetheless, that's quite an injustice to the IL grapplers...Big Brother deciding whether or not we can grapple? Ridiculous.

 

[Oblivian]

I finally found the information on the ATT here. Carloes Carlao Diaz (although I've seen him referred to as simply "Carlos Diaz" at most places) will be running it out of a huge barn/gym that the owner of Cage Rage has. From the little bit of research I did, he used to be out of one of the ATT schools in Florida. I'm not sure if it is Coconut Creek or West Palm Beach as I've seen info on both pages. My brother trained there for a couple weekends and was very excited about it. He said it's nice and huge. Here is the info:

FORUMS / Very Big News!

 

[Oblivian]

LSD Run
3.5 miles
*Felt great, I'm going to up this to 4.25 miles. I would have done it last night, but it was getting dark. Hopefully by the end of fall when I stop running due to weather, my LSD runs are 5 miles.

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

Static Stretch
20 Minutes

 

[Oblivian]

Morning Weight = 174.8 (-2.0 lbs in 2 days, -10.8 lbs total)

Warmup
Jump Rope: 10 minutes
Bench Form Work: 135 lbs x 5 x 3 sets, 275 lbs unrack and hold while keep arch

SOHP (5/3/1 Cycle 3, Wave 3)
95 lbs x 5 (warmup)
135 lbs x 5
150 lbs x 3
160 lbs x 4 (*Oops - see notes)
170 lbs x 2 (I'm fairly sure I've never done more than a single with this weight.)
*The set with 160 lbs was not supposed to be in there. The template called for 170 lbs, but I put on 5's instead of 10's by mistake. I knew it felt too light!

Front Squat
135 lbs x 8 (warmup)
205 lbs x 5
225 lbs x 5
245 lbs x 3
270 lbs x 2 (+5 lbs PR)

Thickbar Chins
BW x 10
+37.5 lbs x 5 x 3 sets
BW x 10

Heavy Bag (technique) + Burpees Rounds (3 minute rounds, 1 min rest)
Round 1: Jabs
Round 2: Right Straight + 2-1 combo
Round 3: 1-2 combos
Round 4: Straight Punches + Straight Punch combo round
Round 5: Burpees - 45 total (set of 20 + set of 15 + set of 10)
Round 6: Left Hooks
Round 7: Right Hook + Overhand Right
Round 8: 3-2 combo + 2-3 combo
Round 9: All punches and any combo
Round 10: Burpees - 40 total (set of 20 + set of 15 + set of 5)
*This workout is brutal as can be. It's probably the most demanding workout that I do.

Static Stretch
15-20 minutes

 

[Corrosion]

Awesome press and front squatting.

Kind of unfair that you are losing weight and gaining strength!

 

[Oblivian]

Satanobot - I think you meant to put that in the team log. Good work on the lifting though!

 

[Oblivian]

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

Overhead Squats - DELOAD
95 lbs x 5 x 3 sets
*This sort of served as an extra warmup.

Deadlifts (5/3/1 Cycle 3, Wave 3)
225 lbs x 5 (DOH Warmup)
295 lbs x 3 (DOH Warmup)
335 lbs x 5
380 lbs x 3
425 lbs x 2
*I wanted 3 on the last set, but the second rep was too slow and off. I'm not too disappointed as this will give me a low bar for the next cycles. If I get 435 lbs x 2 and 445 lbs x 2, I'll be happy. I can't wait to return to doing heavy singles though. I'm not a huge fan of Deadlifts for reps, but it's good that I'm forcing myself to do them.

Push Press
135 lbs x 8 (warmup)
185 lbs x 5 x 2 sets
205 lbs x 3 x 2 sets
225 lbs x 1

Timed Run
1.75 miles in 11:05
*That works out to about a 6:20 mile pace. I definitely couldn't keep this pace for a 5k, but that would work out to a 19 minute 5k. I'm hoping to do a timed 5k soon (not a competition) and break 20 minutes. I don't think I should have a problem doing that, but 19 minutes is a stretch.

CoC Grippers
Trainer: Set of 10 w/ hold on 10th
CoC #1: 3 sets of 12
CoC #1.5: 3 sets of 6

Static Stretch
15 minutes

 

[Oblivian]

Light day today.

Warmup
Jump Rope: 10 minutes

Bench Press (5/3/1 Cycle 3 DELOAD)
140 lbs x 5
150 lbs x 5
160 lbs x 5 (see video for form critique)
225 lbs x 1 (see second video for form critique)





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

 

[Oblivian]

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

*No stretching. We watched a movie and had to get it started at a decent hour.

 

[Freeman102010]

I finally found the information on the ATT here. Carloes Carlao Diaz (although I've seen him referred to as simply "Carlos Diaz" at most places) will be running it out of a huge barn/gym that the owner of Cage Rage has. From the little bit of research I did, he used to be out of one of the ATT schools in Florida. I'm not sure if it is Coconut Creek or West Palm Beach as I've seen info on both pages. My brother trained there for a couple weekends and was very excited about it. He said it's nice and huge. Here is the info:

FORUMS / Very Big News!

*approves*

I'll watch your vids when I'm not at work.

 

[Oblivian]

LSD Run
4 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
20 minutes

 

[Oblivian]

I took the day off today and went out to eat. I also had ice cream. This is the first time I've cheated with sweets since I started dieting. I've hit a wall with weight loss and I'm at about 175 lbs. I'm not really that motivated to get down much lower than this. I'm going to keep eating good with an occasional cheat meal, but I'm not going to stress it and keep recording my weight.

Going to bed early tonight as well. 3 days of lifting starting tomorrow!

 

[Oblivian]

Warmup
Jump Rope: 5 minutes

Back Squat (5/3/1 Deload - Cycle 3)
135 lbs x 8 (warmup)
190 lbs x 5
205 lbs x 5
220 lbs x 5

Thickbar Pullups
BW x 12 x 2 sets
BW x 10
BW x 8 x 2 sets
*50 in 5 sets with normal rest periods. This has been a goal of mine for a couple months.

Bench Form Work
135 lbs x 5 x 3 sets
295 lbs x unrack w/ long hold
*form feels good, but 295 lbs felt ridiculously heavy

Weighted Pushups
+100 lbs x 17 - YouTube - Weighted Pushups: +100 lbs x 17
+125 lbs x 11 - YouTube - Weighted Pushups: +125 lbs x 11

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

Wrist Roller
45 lbs x backward then forward x 3 sets

Grippers
CoC #1: set of 12
CoC #1.5: 2 sets of 8

Hex Dumbbell Claw Hold
20 lbs x 5-10 second hold x 3 sets

Heavy Bag - Power Work, Punchouts, Leg Kick Work
about 15 minutes total. No set rounds, very anaerobic in nature with the punches. Kicks are getting better, but I'm thinking of not even attempting lead leg kicks. Those are not looking good.

Static Stretch
20 minutes

 

[Oblivian]

Shitty lifting day today.

Warmup
Jump Rope: 5 minutes
Bench Press Form Work: 135 lbs x 5 x 3 sets, 295 lbs x unrack and hold

SOHP (5/3/1 Cycle 3 DELOAD)
105 lbs x 5
115 lbs x 5
125 lbs x 5

Front Squat (1RM attempt - all sets are warmups prior)
135 lbs x 8
185 lbs x 5
205 lbs x 5
225 lbs x 3
255 lbs x 1
290 lbs x fail
*I shouldn't have even attempted this. The warmup sets felt heavy. I'm a bit anxious to get a new 1RM before my new routine. I'm going to cut out front squats to focus on back squats.

Thickbar Chins - "Grease the Groove" (10 second breaks between sets)
BW x 16
BW x 4
BW x 4
BW x 2
*My current max reps is 20. I'm hoping to get up to 25 soon. I figure this will be a good strategy once a month or so. I'm still going to do weighted chins and volume BW sets.

Heavy Bag
Five 3 min rounds
*The run below was directly after this. I was going to do 10 rounds, but I got bored and decided to sub a run for my last 5 rounds.

1.75 mile run
medium pace