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Oblivian's Adaptations

Lol Snitz! You aren't wacking it in my log are you?

Morning Weight = 174.0 lbs (Lost another .2 lbs, -11.6 lbs total)

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

LSD Run
3.5 miles

Core Work
Weighted Situps: 20 lbs x 25 x 2 sets (*tough second set)
Reverse Crunches: 25 x 2

Static Stretch
20 minutes

*Nothing too taxing here. I skateboarded as well, which had been a little while. I wanted to make sure my legs weren't too sore for Front Squats today.
 
Warmup
Jump Rope: 5 minutes
Bench Press: 135 lbs x 5 x 3 sets (form work)

SOHP (5/3/1 Cycle 4, Wave 1)
95 lbs x 5 (warmup)
120 lbs x 5
135 lbs x 5
155 lbs x 6
*I wanted 7 reps, but I held lockouts too long on a couple reps. I'm still not a fan of high rep SOHP due to the issue of bringing the weight down without dipping to catch it in my legs. If I dip my legs, I have to reset to maintain strict form, and it seems to throw me off.

Front Squat (Heavy Singles)
135 lbs x 8 (warmup)
205 lbs x 5
225 lbs x 3
245 lbs x 1
265 lbs x 1 x 5 sets
*I did not feel strong on these today. I did what I set out to do, but the weight felt heavy as can be. My form broke a bit as well.

Thickbar Chins
BW x 10
+55 lbs x 3 x 3 sets (definitely a PR - this was rough)
BW x 10

*I started to do the Bas Rutten All Around Workout, but I decided against it. I'm sore as shit and I have Deadlifts scheduled tomorrow morning.
 
I decided to take 2 full days off because my body felt like I needed it. I've got 3 straight lifting days coming up. The rest will come in handy.
 
Damn.

That puts your 1RM around 185lbs, 10lbs higher than your bodweight. Nice.
 
Corrosion said:
Damn.

That puts your 1RM around 185lbs, 10lbs higher than your bodweight. Nice.
Click to expand...

I'm really hoping to do 2-3 reps with bodyweight during this cycle. My weight may drop to 170 by the end of the 5/3/1, which would make things interesting. I'll be bulking after that though, right in time for Thanksgiving!
 
Warmup
Jump Rope: 5 minutes
Power Cleans: 135 lbs x 3 x 3 sets

Deadlift (5/3/1 Cycle 4 Wave 1)
225 lbs x 5 (DOH warmup)
295 lbs x 5 (DOH)
345 lbs x 5
390 lbs x 6
*This completely wore me out. These high rep deads are killing me. It's good that I'm doing them, but I seem to have better success with singles. I should be doing more reps with 390 lbs, but it just doesn't seem to work out for me. My grip was killing me by the 6th rep.

Overhead Squat
95 lbs x 5 (warmup)
135 lbs x 5
155 lbs x 3
185 lbs x 1
*Pretty low volume, but I was feeling beat.

Push Press
135 lbs x 8 (warmup)
185 lbs x 5 x 2 sets (*barely)
205 lbs x 1
215 lbs x 1
*This was not the planned workout. I wanted to do 185 lbs x 5 x 2 sets, 205 lbs x 3 x 2 sets, and then a single with 230 lbs. That was DEFINITELY not going to happen. My arms were cashed at this point. 215 lbs x 1 was pretty rough.

Plyos
1 hour
*This was supposed to be a long LSD run, but it was raining. I haven't done this in a long time. It's actually a P90x video (shutup - my wife was using it). Pretty tiring after the lifting day.

Core Circuit
V-ups to Toe Touches to Sprinters to Hip Thrusters (10 reps each) - 3 sets

Static Stretch
20 minutes
*I'm really trying to work on my "bridge". It pretty much mimics the arch I would need on bench. I'm a pretty flexible guy, but I'm VERY inflexible in this position.

*Note: After re-reading this entry, it sounds pretty negative! It was actually a decent day overall. The deadlifts did a number on me though. This workout is typically on Saturday, so I normally have more time and rest a bit more between sets.
 
Snitz said:
Your deadlift is impressive. Most impressive.... /Darth Vader voice
Click to expand...

Thanks. I feel that it's pretty weak for reps, but probably my best lift (besides maybe Push Press + SOHP) for singles/1RM. Lately my setup has been feeling very awkward though. It's almost as if I feel shifted funny to the side that I'm going underhand with. I'm definitely being a mental midget with Deadlift reps.
 
Warmup
Bas Rutten Tapes: Three 2 min rounds Thai Boxing
Bridges (to work on arch for bench press)

Bench Press (5/3/1 Cycle 4, Wave 2)
135 lbs x 5 (warmup)
165 lbs x 3
190 lbs x 3
210 lbs x 8
*Pretty solid. Not a PR, but matches my best reps for 210 lbs. Last rep was rough. I need to remember to push my shoulders against the bench rather than trying to push the weight up.

Bent Over Row (All Strict)
135 lbs x 8 (warmup)
185 lbs x 5 (more warmup)
235 lbs x 1 x 10 sets

Bench Press Lockouts
245 lbs x 5
255 lbs x 2 (wtf - failed the 3rd)
265 lbs x 1 (wore out by now)
*This felt a bit odd as I've never done these. I figure this will help me get used to heavier weights. I had the safety bars on #9. I typically have the bars on #4, but I never touch them when benching. I figure touching my chest (with arch) is at about a #4.5-#5. Racking is at about a #12, so these aren't quite half reps. My goal is to eventually move the safety bars down so I'm doing board presses with weight similar to this.

Heavy Bag
No set rounds. About 15 minutes of power work and leg kick work. Nothing special. This was done in between grip work.

Pinch Grip
Three 10's x 5 reps (each hand)
Four 10's x 1/2 rep and then negatives (each hand) *Almost had the right hand rep
Two 35's x 5 reps (both hands)

Wrist Roller
60 lbs x 3 sets (forward roll only)

Grippers
Trainer: 10 reps w/ very long hold on 10th
CoC #1: 20 reps (solid)
CoC #1.5: 10 reps (felt good)

Hex Dumbbell Claw Hold
10-20 second hold x 3 sets
*These felt great. Probably the best I've ever done on these.

Static Stretch
15-20 minutes
 
I'm sore as shit today. I decided to take the day off. My lifting will be a bit messed up this weekend since I'm going out of town. I figure I can lift first thing tomorrow instead, but I'll have to take Saturday off. That will put me a day behind, but I'll make it up within the week.
 
Nice deadlifts. The high rep sets can be a killer but you'll get used to them soon.

I was seeing stars though on Tuesday from my 95% session lol.
 
Warmup
Jump Rope: 5 minutes
Overhead Squat: 95 lbs x 3 x 3 sets (long pauses)

Squat (5/3/1 Cycle 4, Wave 2)
135 lbs x 5 (warmup)
205 lbs x 5 (heavier warmup)
225 lbs x 3
260 lbs x 3
290 lbs x 3
*First time using knee sleeves. I liked them. I definitely think I need to break out the camera to film my form. I feel very uncomfortable on weights at 275+.

Thickbar Pullups
BW x 12
+10 lbs x 10
+15 lbs x 8
+20 lbs x 6
BW x 12
*This was solid compared to last week. I used 5 lbs less on everything last week, and my last set I could only do 9. My muscle endurance is improving greatly. I've also made good improvement on strength gains in these, but then I need to keep in mind that I've lost weight!

Bas Rutten Cd's
Boxing: Seven 3 min rounds
Thai Boxing: Three 2 min rounds

Static Stretch
20 minutes
 
Oblivian said:
Deal! I probably won't start logging until Monday. Today was a cheat day. :redface:
Click to expand...

Sweet! Yea I was deciding if I was going to start tomorow or Monday. Today was a cheat day for me too. The taco bell volcano items are killing me.:redface:
 
I started to log my food today on in MS Word, to see if I actually would keep up with it before I made a thread.

The immediate problem I determined is, especially given my dorm life, logging quantities in terms of real, objective measurement is difficult to impossible...if I eat in the caf, the food is obviously prepared for me and I don't really know how many scrambled eggs I ate, or how many ounces of chicken that was, etc. If I make my own food, heck, it's a dorm, I don't have measuring spoons, cups, etc. Everything is eyeballed.

Hmm...
 
Why are you guys doing this anyway? Seems like you'd have to be super anal about it to keep it accurate. So much effort...
 
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