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Oblivian's Adaptations

Thanks Snitz.

Morning Weight = 172.2 lbs (Lost 1.2 lbs yesterday. That's what a day of deadlifts + a 5 mile run will do to you.)
 
Nice job cramming that all that into one day. More than some do in a week.
 
Warmup
Jump Rope: 10 minutes

Bench Press (5/3/1 Cycle 4 DELOAD)
140 lbs x 5
155 lbs x 5
165 lbs x 5

Bent Over Rows (Strict)
135 lbs x 8 (warmup)
205 lbs x 5
245 lbs x 1 x 10 sets (20 second rest between sets)

Weighted Pushups (trying to be expolosive)
75 lbs x 10 x 3 sets

Bench Press Lockouts/Board Press (unracked position is at a 12/12.5, chest is at 4/4.5 when arched)
255 lbs x 5 (at a #7)
255 lbs x 1 (at a #6)
245 lbs x 1 (at a #5)
*255 lbs seems very heavy when unracked, but 245 lbs did not. Next week I'm going to load up heavier weights at a #7 to get used to heavy weights in my hands.

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
50 lbs x backward then forward x 3 sets

Hex Dumbbell Claw Hold
20-30 seconds x 3 sets (each hand)
*These felt really strong today

*No time to devote directly to stretching. I stretched my upper body quite a bit during the workout, especially doing bridges and such for my arch,
 
XTrainer said:
Uggh...deloading...my greatest fear :)
Click to expand...

I look at it as form work/warmup. I didn't really do this yesterday, but typically I'll up my conditioning that day. I think there are quite a few people in our strength range that advocate skipping the deload.
 
Snitz said:
How do your wrists feel during lockouts? I tried them briefly many months ago, and got a lot of crippling tendinitis pain from them.
Click to expand...

Not too bad. I've never had issues with my wrists on any pressing, and I don't use wraps. The weight just feels heavy as shit. I have to get used to it. It's weird to describe, but even weight that I can put up 3-5 times feels heavy as hell unracked. I'll unrack 225 lbs, and it almost feels like I won't be able to press it, but then I can bang out 3 reps easy. That's the main reason I'm doing the lockouts.
 
Heavy Bag + Burpee Rounds (Technique Work - 3 min rounds)
Round 1: Jab
Round 2: Right Straight + 2-1 combo
Round 3: 1-2 combo
Round 4: mixture of straight punches
Round 5: Burpees - 50 total (30 then 15 then 5)
Round 6: Left Hooks
Round 7: Right Hooks + Overhand Right
Round 8: 3-4 combo + 4-3 combo
*I cut it short here. Typically I'd have another round of any punch/any combo and another burpee round. My calves were cramping up like crazy. Today is squat day (deload) + fast/timed run, so it was probably wise. I was going to take Friday off, but I'll make up these last 2 rounds.

Static Stretch
20 minutes
 
ehhh...change of plans for tonight. It's raining bad here, and I had pullups (outdoor) and a run (outdoor) planned. I think I'm going to switch today's workout for tomorrow's workout. That means I'll only be making up what I missed yesterday as I noted above. I may do a couple extra rounds though. I'm hoping to get a sub 2 1/2 minute 50 burpee challenge.
 
Light day. Make up work for the 2 rounds I missed the day before.

Quick Heavy Bag Round
3 minutes

50 Burpee Challenge
2 minutes 35 seconds
*Somewhat disappointed. I wanted 50 straight or under 2 1/2 minutes. I did 40 and then 10.

*It's raining again today. I may just do my lifting and still do the pullups in the rain. I'll have 3 lifting days in a row, but everything is a deload for 5/3/1 so I'm not too concerned. Last cycle starts Tuesday, and then it's time to bulk and start lifting heavy/low rep!
 
Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 5 x 3 sets

Squats (5/3/1 Cycle 4 DELOAD)
135 lbs x 8
195 lbs x 5
210 lbs x 5
225 lbs x 5

Thickbar Pullups
BW x 15 x 2 sets
BW x 10
BW x 5
*I really want to do 3 sets of 15 now. I used to struggle to do 50 reps in 5 sets, but I just did it in 4 sets. This was also done in the rain. My hand slipped on the 15th rep on the last set. Scary shit.
 
Oblivian said:
Warmup
Jump Rope: 5 minutes
Overhead Squats: 95 lbs x 5 x 3 sets

Squats (5/3/1 Cycle 4 DELOAD)
135 lbs x 8
195 lbs x 5
210 lbs x 5
225 lbs x 5

Thickbar Pullups
BW x 15 x 2 sets
BW x 10
BW x 5
*I really want to do 3 sets of 15 now. I used to struggle to do 50 reps in 5 sets, but I just did it in 4 sets. This was also done in the rain. My hand slipped on the 15th rep on the last set. Scary shit.
Click to expand...

Almost did a Team Dragonfire job on your chin? :D
 
Nice pullups, and the fact that it was done in the rain makes it that much more badass.
 
Thanks guys. I'm doing chins today, and hopefully I can pull of BW x 15 x 3 sets with those. No rain today.
 
Warmup
Jump Rope: 5 minutes

SOHP (5/3/1 Cycle 4, DELOAD)
105 lbs x 5
115 lbs x 5
125 lbs x 5

Front Squat (1RM Attempt)
135 lbs x 5
185 lbs x 5
205 lbs x 3
225 lbs x 1
255 lbs x 1
290 lbs x fail
290 lbs x 1 (+5 lbs PR)


Bench Press (1RM Attempt)
135 lbs x 5
185 lbs x 5
205 lbs x 3
225 lbs x 1
247.5 lbs x 1 (+2.5 lbs PR)


*This was not scheduled today, but I felt so solid lifting that I went for it. I'm prepared to get shit for doing 1RM's on deload week.

Thickbar Chins
BW x 19
BW x 16
BW x 10
*Very long rest between 1st and 2nd set, normal rest between 2nd and 3rd. I wanted to break 20 chins, but I just can't do it on a thickbar. My forearms get really tight.

Run - Moderate Pace
2.25 miles

Grippers
Trainer: 10 reps w/ hold on 10th (warmup)
CoC #1: 3 sets of 10
CoC #1.5: 3 sets of 5
*I went pretty easy on these today. My pinky is just now healing up from the tear caused by the grippers last week.

Static Stretch
20 minutes
 
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