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I've bruised my palm several times for what it's worth. Happens when I'm playing lacrosse and I give a hard cross-check.
Oblivian's Adaptations
- Thread starter Oblivian
- Start date
I've bruised my palm several times for what it's worth. Happens when I'm playing lacrosse and I give a hard cross-check.
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Is the healing process a long time? My palm does not hurt unless I'm doing certain lifts like Deadlifts or Push Press. I think I keep aggravating it so it's not healing. It's not a big issue, but it becomes a knot after deadlifts.
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Bas Rutten Cd's
Boxing: Five 2 min rounds
Thai Boxing: Five 2 min rounds
All Around Fighting: Five 2 min rounds
Ab Wheel Rollouts
3 sets of 15 (all from knees - I did not want to put too much pressure on bruised palm)
Static Stretch (upper body only)
10 minutes
Boxing: Five 2 min rounds
Thai Boxing: Five 2 min rounds
All Around Fighting: Five 2 min rounds
Ab Wheel Rollouts
3 sets of 15 (all from knees - I did not want to put too much pressure on bruised palm)
Static Stretch (upper body only)
10 minutes
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I have the GM problem and am working on it. In my case charles pointed out my back rounds in the lowest protion of the squat which then causes me to GM the weight. He said I lose tighness in the bottom.
I am working on squatting slower, using hip flexors to hold low back tight and firing my errectors. It has helped me immensley thus far.
I know that above post I quoted is a couple days old, just adding my 2 pennies.
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Good bump. That could have been an issue with me. I think I used to "relax" with the weight. Now I really stay focused on tightness throughout. I also think about driving backwards when driving my heels into the ground. I feel like if I try to drive back, I force myself to stay tight. When driving upwards, I can get relaxed and lean forward.
Exactly, in an effort to get more depth, they tail-tuck, and it is impossible to maintain tension when you do that.
That used to be part of my problem, I don't *think* I do that anymore, but then, I haven't seen a vid of me squatting anything heavy lately, so it's something I'll need to be careful of.
BJJ in Chicago
Livin' la vida bomba
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^ that's a problem of mine as well. especially when i lift real early in the morning. i think i tail tucked 4-5 of 7 reps in my last squat session.
I need to start focusing on firing my glutes and keeping my chest up at the bottom and stop muscling up the weight.
Seems like nobody is happy with their squats. Ever.
I need to start focusing on firing my glutes and keeping my chest up at the bottom and stop muscling up the weight.
Seems like nobody is happy with their squats. Ever.
Haha true for me at least. Rippetoe said something to the effect of the squat being as technical as the snatch, his point being, the snatch is overrated in terms of difficulty and the squat is underrated.
That's certainly been my experience, squats are just a constant frustration for me.
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So I just had a lifting experience (I'll log it tomorrow) that made me realize the following:
1. I need a day off tomorrow.
2. I need to do some major reprogramming.
I really don't know what I was thinking these past couple weeks when it comes to my programming. Prior to this routine, I had just peaked in a routine that was solely based around heavy lifting. I was bulking, cutting out all conditioning, and concentrating solely on pushing my 1RM's as high as possible. I had some decent success, especially with the squat.
I now started a routine where I am cutting calories considerably, upping my conditioning A LOT, and shortening times with the weights. I have no clue why I thought I could just move forward in the weight room as if all was going to be the same. My rest periods are shorter, I'm hungry, I'm tired from the boxing rounds yesterday, etc. It's a complete contrast from what I did before.
I need to majorly scale back some of the weights I was planning on putting up. This first month or two adjusting to this schedule and diet is going to be brutal. So I wanted to get something in writing that I'll follow. I'm not really disappointed with the 5/3/1 as it scales back your 1RM at 90%, so I'm good there. I basically need to do the same with my other lifts. So here is what I'm looking at for the time being:
Tuesdays
5/3/1 for Push Press
Bench Press - work up to 3 sets of 2 starting with 215 lbs. Each week, progress 5 lbs. Deload when necessary.
Thursdays
5/3/1 for Front Squat
Squat - work up to 3 sets of 3 starting with 275 lb. Each week, progress 5 lbs. Deload when necessary.
Saturday
5/3/1 for Bent Over Row
Deadlift - work up to 3 singles. First single will be 405 lbs, next will be 425 lbs, and next will be 435 lbs. Increase 5 lbs on the last set each week. Deload when necessary with a light speed deadlift day.
Sunday
This will remain my wild card day. It will typically be a complex or something involving OHS and SOHP.
The above weights should feel very light at first. The other thing is that I'm doing them after a top set in the 5/3/1. I don't know what I was thinking trying to go at 95-100% of my 1RM during bulking time. My hope is that by the time I progress to where the weights are coming close to my best weights used for those reps, that I'm ready for it. I really hope I can continue to get stronger while cutting this weight, but I mainly just want to be able to keep the strength. I know I'll be making a lot of gains in conditioning.
1. I need a day off tomorrow.
2. I need to do some major reprogramming.
I really don't know what I was thinking these past couple weeks when it comes to my programming. Prior to this routine, I had just peaked in a routine that was solely based around heavy lifting. I was bulking, cutting out all conditioning, and concentrating solely on pushing my 1RM's as high as possible. I had some decent success, especially with the squat.
I now started a routine where I am cutting calories considerably, upping my conditioning A LOT, and shortening times with the weights. I have no clue why I thought I could just move forward in the weight room as if all was going to be the same. My rest periods are shorter, I'm hungry, I'm tired from the boxing rounds yesterday, etc. It's a complete contrast from what I did before.
I need to majorly scale back some of the weights I was planning on putting up. This first month or two adjusting to this schedule and diet is going to be brutal. So I wanted to get something in writing that I'll follow. I'm not really disappointed with the 5/3/1 as it scales back your 1RM at 90%, so I'm good there. I basically need to do the same with my other lifts. So here is what I'm looking at for the time being:
Tuesdays
5/3/1 for Push Press
Bench Press - work up to 3 sets of 2 starting with 215 lbs. Each week, progress 5 lbs. Deload when necessary.
Thursdays
5/3/1 for Front Squat
Squat - work up to 3 sets of 3 starting with 275 lb. Each week, progress 5 lbs. Deload when necessary.
Saturday
5/3/1 for Bent Over Row
Deadlift - work up to 3 singles. First single will be 405 lbs, next will be 425 lbs, and next will be 435 lbs. Increase 5 lbs on the last set each week. Deload when necessary with a light speed deadlift day.
Sunday
This will remain my wild card day. It will typically be a complex or something involving OHS and SOHP.
The above weights should feel very light at first. The other thing is that I'm doing them after a top set in the 5/3/1. I don't know what I was thinking trying to go at 95-100% of my 1RM during bulking time. My hope is that by the time I progress to where the weights are coming close to my best weights used for those reps, that I'm ready for it. I really hope I can continue to get stronger while cutting this weight, but I mainly just want to be able to keep the strength. I know I'll be making a lot of gains in conditioning.
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So this is the shitty workout I was talking about in my last post. I debated on taking the day off before I even started, but I tried to push through.
Warmup + In Between Sets
Jump Rope: 10 minutes
Heavy Bag Kicks: 5 minutes
Front Squats - 5/3/1 Cycle 1, Wave 3
135 lbs x 5 (warmup)
205 lbs x 5
230 lbs x 3
255 lbs x 3
Back Squats
295 lbs x 2
315 lbs x 1
335 lbs x fail
*Probably could have pushed through it, but I didn't. I was depleted by this point.
*I was originally planning to do 100 burpees last night, but there was no way in hell. Today is a day off. I definitely need time to recuperate. The calorie deficit + long conditioning workouts are starting to wear on me.
Warmup + In Between Sets
Jump Rope: 10 minutes
Heavy Bag Kicks: 5 minutes
Front Squats - 5/3/1 Cycle 1, Wave 3
135 lbs x 5 (warmup)
205 lbs x 5
230 lbs x 3
255 lbs x 3
Back Squats
295 lbs x 2
315 lbs x 1
335 lbs x fail
*Probably could have pushed through it, but I didn't. I was depleted by this point.
*I was originally planning to do 100 burpees last night, but there was no way in hell. Today is a day off. I definitely need time to recuperate. The calorie deficit + long conditioning workouts are starting to wear on me.
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Warmup + In Between Sets
Jump Rope: 10 minutes
Kicks on Bag: 5 minutes
Bent Over Row - 5/3/1 Cycle 1, Wave 4 (DELOAD)
145 lbs x 5
155 lbs x 5
170 lbs x 5
Deadlift - Somewhat of a DELOAD
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
405 lbs x 1
415 lbs x 1
425 lbs x 1
*Bruised hand felt absolutely horrible. I couldn't even guide the 425 lbs all of the way to the ground. Here is a photo, but it doesn't even look bad. It hurts like hell and it actually makes it hard to grip a bar. It really starts to swell out after a heavy set. I ordered straps yesterday so it could heal.
Warmup Before 100 Burpees (later in day)
Bas Rutten CD -Thai Boxing: 3 minutes
100 Burpee Challenge
7:50
*My set scheme was 20+20+15+15+10+10+5+5. My upper body muscle endurance is the limiting factor. The last few burpees had very sloppy pushups. I'd say the lungs are the next limiting factor, but it's not really an issue in finishing - it just makes rest periods longer than they should be. Legs felt fine. I want to get this under 7 minutes within the next 3-5 attempts. I hope to shave off about 15-20 each go.
YogaX attempt
25 minutes
*I didn't like trying to follow the video. I've done yoga before following a video, and I always have a hard time. You are looking down or away while they are giving you instructions at times. The other issue is that the TV down in the basement/grappling room is tiny. I had a sweat worked up, but if I'm going to do yoga, I'd much rather learn it from a book and create my own routine. Following a video doesn't make much sense IMO. I got a good stretch in my lower body though.
Core Work
Weighted Situps: +30 lbs x 15, +20 lbs x 20
Reverse Crunches/Leg Raises: 2 sets of 25
Static Stretch (upper body only)
20 minutes
Jump Rope: 10 minutes
Kicks on Bag: 5 minutes
Bent Over Row - 5/3/1 Cycle 1, Wave 4 (DELOAD)
145 lbs x 5
155 lbs x 5
170 lbs x 5
Deadlift - Somewhat of a DELOAD
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
405 lbs x 1
415 lbs x 1
425 lbs x 1
*Bruised hand felt absolutely horrible. I couldn't even guide the 425 lbs all of the way to the ground. Here is a photo, but it doesn't even look bad. It hurts like hell and it actually makes it hard to grip a bar. It really starts to swell out after a heavy set. I ordered straps yesterday so it could heal.
Warmup Before 100 Burpees (later in day)
Bas Rutten CD -Thai Boxing: 3 minutes
100 Burpee Challenge
7:50
*My set scheme was 20+20+15+15+10+10+5+5. My upper body muscle endurance is the limiting factor. The last few burpees had very sloppy pushups. I'd say the lungs are the next limiting factor, but it's not really an issue in finishing - it just makes rest periods longer than they should be. Legs felt fine. I want to get this under 7 minutes within the next 3-5 attempts. I hope to shave off about 15-20 each go.
YogaX attempt
25 minutes
*I didn't like trying to follow the video. I've done yoga before following a video, and I always have a hard time. You are looking down or away while they are giving you instructions at times. The other issue is that the TV down in the basement/grappling room is tiny. I had a sweat worked up, but if I'm going to do yoga, I'd much rather learn it from a book and create my own routine. Following a video doesn't make much sense IMO. I got a good stretch in my lower body though.
Core Work
Weighted Situps: +30 lbs x 15, +20 lbs x 20
Reverse Crunches/Leg Raises: 2 sets of 25
Static Stretch (upper body only)
20 minutes
S
Snitz
Guest
Holy impressive burpees...Very nice. You would get along well w/ my PJ buddy and his insane workouts. You seem a little nuts. 
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Holy impressive burpees...Very nice. You would get along well w/ my PJ buddy and his insane workouts. You seem a little nuts.
Thanks.
Pajama buddy? I thought different of you Snitz.
S
Snitz
Guest
TheBrewCrew**
Orange Belt
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I used to drink with a PJ cock sucker would put those green feet all over the place when he was drunk, I imagine Snitz knows what I'm talking about
Oblivian there is some crazy shit going on in this log nice work
Oblivian there is some crazy shit going on in this log nice work
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Warmup + In Between Sets
Jump Rope: 10 minutes
Kicks on Bag: 5 minutes
SOHP
95 lbs x 5 (warmup)
135 lbs x 5
155 lbs x 3
175 lbs x 1 x 3 sets
*Getting used to these again. I found my form on the 175 lbs singles. My first rep is always the worst on this lift, so singles are tough for me.
Overhead Squat
95 lbs x 5 (warmup)
135 lbs x 3
155 lbs x 2
175 lbs x 1
185 lbs x 1
195 lbs x fail
*Arms were shot by the 195 lbs rep. I got stuck at the bottom, but started on my way up before leaning forward.
Heavy Bag + Chins/Pullup rounds (Intensity is focus on bag - lots of punches) - 3 minute rounds
Round 1: Jabs + Right Straights
Round 2: 1-2 combos + 2-1 combos
Round 3: All straight punches + straight punch combos
Round 4: Any punch and combo
Round 5: Thickbar Chins/Pullups - 40 reps
*I'm surprised I did so well on Chins/Pullups. This was on a thickbar in the rain. I did 6 sets of 5 with very short breaks at first. I alternated between pullups and chins. After that, it was 2 sets of 3 and 2 sets of 2. Again, alternating between pullups and chins. I do have to say that I think I kipped on a couple and form was not very strict. It goes to show that I have really improved on these since I completely failed the 5 minute pullup challenge over a year ago.
Pinch Grip
Four 10's x 1 on left hand, fail on right hand (did negatives)
Two 45's x 3 (both hands simultaneously)
Two 25's cheated x 2 on each hand (*see note)
*In order to be able to get two 25's, I'm doing a cheat/assistance method where I don't have both 25's facing inward towards eachother. I have one facing inward and one outward. This provides a slight area to grip, but it's still pretty hard for me.
Grippers (Right hand only)
CoC #1: 10 reps
CoC #2: fail (not as close as normal - grip is shot at this point)
CoC #1.5: 5 reps
*No time for stretching. Short breaks in between sets on grip work as well. I have to go move furniture now.
Jump Rope: 10 minutes
Kicks on Bag: 5 minutes
SOHP
95 lbs x 5 (warmup)
135 lbs x 5
155 lbs x 3
175 lbs x 1 x 3 sets
*Getting used to these again. I found my form on the 175 lbs singles. My first rep is always the worst on this lift, so singles are tough for me.
Overhead Squat
95 lbs x 5 (warmup)
135 lbs x 3
155 lbs x 2
175 lbs x 1
185 lbs x 1
195 lbs x fail
*Arms were shot by the 195 lbs rep. I got stuck at the bottom, but started on my way up before leaning forward.
Heavy Bag + Chins/Pullup rounds (Intensity is focus on bag - lots of punches) - 3 minute rounds
Round 1: Jabs + Right Straights
Round 2: 1-2 combos + 2-1 combos
Round 3: All straight punches + straight punch combos
Round 4: Any punch and combo
Round 5: Thickbar Chins/Pullups - 40 reps
*I'm surprised I did so well on Chins/Pullups. This was on a thickbar in the rain. I did 6 sets of 5 with very short breaks at first. I alternated between pullups and chins. After that, it was 2 sets of 3 and 2 sets of 2. Again, alternating between pullups and chins. I do have to say that I think I kipped on a couple and form was not very strict. It goes to show that I have really improved on these since I completely failed the 5 minute pullup challenge over a year ago.
Pinch Grip
Four 10's x 1 on left hand, fail on right hand (did negatives)
Two 45's x 3 (both hands simultaneously)
Two 25's cheated x 2 on each hand (*see note)
*In order to be able to get two 25's, I'm doing a cheat/assistance method where I don't have both 25's facing inward towards eachother. I have one facing inward and one outward. This provides a slight area to grip, but it's still pretty hard for me.
Grippers (Right hand only)
CoC #1: 10 reps
CoC #2: fail (not as close as normal - grip is shot at this point)
CoC #1.5: 5 reps
*No time for stretching. Short breaks in between sets on grip work as well. I have to go move furniture now.
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Pit Workout - Lower Body
1 hour
*It's a lot of bodyweight squats, front kicks, side kicks, kicks on bag, etc. Mainly bodyweight squats and variations of that. The finisher is 200 straight bodyweight squats. I had to break that into 3 sets with the pause button. I think that's better than last time though where I did 4-5 sets.
Core Circuit - Vups to Toe Touches to Sprinters to Hip Thrusters
3 sets of 10
Static Stretch (Lower Body)
20 minutes
*I'm closer than ever on doing a full split both frontways and sideways. (no homo)
1 hour
*It's a lot of bodyweight squats, front kicks, side kicks, kicks on bag, etc. Mainly bodyweight squats and variations of that. The finisher is 200 straight bodyweight squats. I had to break that into 3 sets with the pause button. I think that's better than last time though where I did 4-5 sets.
Core Circuit - Vups to Toe Touches to Sprinters to Hip Thrusters
3 sets of 10
Static Stretch (Lower Body)
20 minutes
*I'm closer than ever on doing a full split both frontways and sideways. (no homo)
Freeman102010
not Bȧnned
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Great work in here as always. You conditioning is comming back damn fast. How's the weight?
I have lots of pajama buddies. We put on PJs and aggressivly hug each other for the tap.
Why did you have to move furniture?
I have lots of pajama buddies. We put on PJs and aggressivly hug each other for the tap.
Why did you have to move furniture?
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I've actually hit a little snag in weight, but if you see my food log, I've been cheating a bit. I'm at 182 right now. I've lost 8 lbs total, but I should be at 180 by now. I want to be at 170 lbs by April 1st. Once it's warm enough to start running again, that will help a lot.
I actually ended up not moving furniture due to the rain. My grandma had to move in with my parents, so we are moving furniture from her house.
The above brings up a good point. Next week I'll be housesitting for my parents to keep an eye on my grandma. My workout schedule will probably look a bit funny since I won't have my heavy bag and all of my normal equipment. I'll also be a bit busier. I'm hoping things aren't altered too much, but it it snows, I'll be spending a lot of time snowblowing and shoveling.
