Oblivian's Adaptations

vision1 said:
From reading the other thread, it seems like you have a good understanding on how to write a resume.

If I email you mine, would you be able to give me some tips?

thanks
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Sure. I'll probably really get into it tomorrow at work, but I may look at it some tonight.
 
you might end up with a shitload of spam if you leave your email there, nice pressing
 
Warmup + In Between Sets
Jump Rope: 15 minutes
Kicks on Bag: 5 minutes

Front Squat (5/3/1 Cycle 1, Wave 2)
135 lbs x 5 (warmup)
190 lbs x 3
215 lbs x 3
245 lbs x 5

Back Squat
295 lbs x 3
315 lbs x 2
335 lbs x 1

Pullups/Chins
BW x 10 x 4 sets (2 sets of pullups, 2 sets of chins)

Bas Rutten Cd's
Boxing: Three 3 min rounds
Thai Boxing: Three 3 min rounds
All Around Fighting: Four 2 min rounds

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

Static Stretch (full body)
20 minutes
 
Oblivian said:
This. I used to have major issues with Squats to where I constantly avoided Squats or tried to fix it doing other things. When I finally buckled down and started a 5x5 at a very modest weight (225 lbs) as well as running heavy triples, doubles, and singles (so I was Squatting twice a week), everything fell into place. It was like it "clicked" one day. My form felt good and my strength on the lift increased drastically.
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Well I find that I still bend over and I would really like to go from a fold in half squat because I'm so tight, to more of an Olympic Squat, I'd like to get as deep as you did in the ATG front Squat. I even went outside and tried it with the bar and I still seem to fold.

Advice?
 
ObsceneJester said:
Well I find that I still bend over and I would really like to go from a fold in half squat because I'm so tight, to more of an Olympic Squat, I'd like to get as deep as you did in the ATG front Squat. I even went outside and tried it with the bar and I still seem to fold.

Advice?
Click to expand...

I would recomment the agile 8 and the squat rx vids to anyone having squat trouble.

I have always been too tight, but after about a month of agile 8, I am johnny limber
 
ObsceneJester said:
Well I find that I still bend over and I would really like to go from a fold in half squat because I'm so tight, to more of an Olympic Squat, I'd like to get as deep as you did in the ATG front Squat. I even went outside and tried it with the bar and I still seem to fold.

Advice?
Click to expand...

Well I can go much deeper on Front Squats and Overhead Squats as compared to Back Squats. Besides strength training, I do a lot of gpp and stretching which I think has helped a ton with my flexibility. The other big thing for me to remember is to sit between my legs by driving my knees outward. If I don't do that, I fold. Other than that, I'm probably not that big of help. My Back Squat form still isn't great.
 
ObsceneJester said:
Well I find that I still bend over and I would really like to go from a fold in half squat because I'm so tight, to more of an Olympic Squat, I'd like to get as deep as you did in the ATG front Squat. I even went outside and tried it with the bar and I still seem to fold.

Advice?
Click to expand...

I don't know much, but:

-Hips rising too fast?
-Weak core?

Like Oblivian mentioned, if you don't already, you have to really push your knees out to the sides. This gives you almost like a basket to go down into and will immediately give you more depth. As with Oblivian, when I didn't do this, I used to fold in pursuit of depth.

Other than that, I don't know. Maybe none of that is helpful and is stuff you've already addressed. I'm about a 2.6/10 for squat knowledge...
 
Cratos said:
-Hips rising too fast?
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Good point. I forgot about that. I used to have to do the opposite of what is typically advised. Instead of thinking of hips rising first, I'd lead with the chest and head. Also, similar to sitting back on the descent, I think of rising back and up. I read where someone thinks of throwing the bar off their back. That helps me as well.
 
Weak core IS NOT the cause of good morning'd squats, and I am the poster-child of that fact. I'm not sure how this idea got started but it doesn't even make sense in theory, let alone in practice: A good morning is a core exercise. If you revert to a good morning when the weight gets heavy, your "core" is probably your strong point, if anything.
 
It's funny, a lot of people (myself included) seem to have the same problem squatting, but there doesn't seem to be much literature out there on how to correct it. Odd for such a seemingly common problem.
 
Corrosion said:
It's funny, a lot of people (myself included) seem to have the same problem squatting, but there doesn't seem to be much literature out there on how to correct it. Odd for such a seemingly common problem.
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...and most of the stuff people do write is "you must have a weak core," which just angers me to no end. It's ludicrous. Yes, my core is so weak that I use it to do the whole darn lift :rolleyes:

I struggle terribly with my squat form, and have come close to giving up several times in the past, but I've resolved to persevere until I fix it this time around.
 
Heavy Bag/Burpee/Jump Rope Rounds (3 minute rounds)
Round 1: Jabs
Round 2: Right Straights + 2-1 combos
Round 3: 1-2 combos
Round 4: Mixture of all straight punches
Round 5: 50 burpees (set of 30 then 4 quick sets of 5)
*Break to go to other heavy bag outside, put on shoes, etc. 5 minutes
Round 6: Kicks, knees, and elbows
Round 7: Hooks
Round 8: Straight Punches + Kicks on bag (combo work)
Round 9: Mixture of everything on bag
Round 10: Jump Rope (successfully completed 3 min. without messing up)
*Fucking tiring as hell. I go from hitting my freestanding bag in the basement from rounds 1-4 to the 100 lbs heavy bag outside from rounds 6-9. It's basically switching from more technique/speed work for rounds 1-4 to power work in rounds 6-9. The burpees and jump rope rounds are always killer.

Static Stretch (upper body only)
15 minutes
 
3 minutes of no mistake jump roping, would beat my PR by about 2:52
 
Warmup + In Between Sets
Jump Rope: 10 minutes
Kicks on Bag: 5 minutes

Bent Over Row - Strict (5/3/1 Cycle 1, Wave 3)
135 lbs x 5 (warmup)
180 lbs x 5
205 lbs x 3
230 lbs x 6
*Form started to break so I held back. I don't want to be doing sloppy rows to get more reps.

Deadlifts
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
405 lbs x 1
435 lbs x 1
470 lbs x fail
*It was a halfass attempt on the 470 lbs. That bruise I keep talking about on my left hand keeps getting worse. After the 435 lbs single, it turned into a knot. That sort of took the wind out of my sails.

Plyos
P90x video - 1 hour
 
I know your probably opposed to this but until that bruise heals why not just use some straps and work grip in a way that doesn't agrivate it.
 
MIDMOBOX said:
I know your probably opposed to this but until that bruise heals why not just use some straps and work grip in a way that doesn't agrivate it.
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I may have to. I don't own any straps, so I'll have to look into that. Honestly, I thought it would go away by now if I avoided the grippers. It's actually worse now than ever.
 
I orginally bought a pair of Harbringers at the local sports store for 5. I just got a pair of APT free in my order. I used the wider 2" APTs for rack pulls the other day and they are so much more comfy than the 1 1/2". Just a point if you have a choice between a wider set and narrower.


I don't think using them until your healthy should be an issue. Its not like you are relying on them, just use them til your healed then put them away and never talk about it again. It may take enought pressure off the hand to allow some healing while still training. and for the $5 they cost its a cheap attempt even if they don't.
 
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