Oblivian's Adaptations

[Oblivian]

Warmup (Bas Rutten Cd's)
Boxing: 2 min
Thai Boxing: 2 min

100 Burpee Challenge
6:56
*Major improvement on time. My sets were as follows: 30+20+10+5+5+5+5+5+5+5+5. I used to try to do much larger sets after getting 50 done, but that always required long rest periods. I am much better off doing short sets of 5 with a couple seconds break. My goal was to break 7 minutes, but now I'm going to revise that to breaking 6 minutes. I was done with 50 at 2:40 and I've done 50 straight at 2:17, so I know it's doable for me.

Ab Wheel Rollouts
3 sets of 20
*From knees. It aggravates my bruised palm to go from standing.

Static Stretch (Upper Body Only)
10 minutes

 

[Freeman102010]

Elipticals are strange things. The big critisism I've heard about them is that they don't replicate actual movement that you would ever do IRL.

Amazing burpie time!

 

[Oblivian]

Elipticals are strange things. The big critisism I've heard about them is that they don't replicate actual movement that you would ever do IRL.

Amazing burpie time!

Thanks. That would be my same criticism of the elliptical I used. It was a really expensive one as well, and it just felt really "jerky". I think it's because those movements are so unnatural. I would never recommend one.

 

[Newt]

Thanks. That would be my same criticism of the elliptical I used. It was a really expensive one as well, and it just felt really "jerky". I think it's because those movements are so unnatural. I would never recommend one.

This is my new favorite piece of cardio equipment: YouTube - Precor AMT

The standard "elliptical" doesn't even compare.

 

[10thpjj]

Good Work in here Oblivian! I'm going to give the 100 burpee challenge a bash this weekend I think!

This is my new favorite piece of cardio equipment: YouTube - Precor AMT

The standard "elliptical" doesn't even compare.

That machine looks pretty cool!

 

[Freeman102010]

This is my new favorite piece of cardio equipment: YouTube - Precor AMT

The standard "elliptical" doesn't even compare.

I've used that before. What I liked was that it was similar to a stair climber and did a better job of replicating that activity. The way it slowed at the bottom hurt my back (I think it slowed and moved in a circle at the bottom to be easier on joints - similar to other elipicals).

 

[ObsceneJester]

Elipticals are strange things. The big critisism I've heard about them is that they don't replicate actual movement that you would ever do IRL.

Amazing burpie time!

x2 on the burpee time.

I also agree with the elliptical, my ass gets tired before my legs/lungs on Elliptical machines

 

[XTrainer]

Warmup (Bas Rutten Cd's)
Boxing: 2 min
Thai Boxing: 2 min

100 Burpee Challenge
6:56
*Major improvement on time. My sets were as follows: 30+20+10+5+5+5+5+5+5+5+5. I used to try to do much larger sets after getting 50 done, but that always required long rest periods. I am much better off doing short sets of 5 with a couple seconds break. My goal was to break 7 minutes, but now I'm going to revise that to breaking 6 minutes. I was done with 50 at 2:40 and I've done 50 straight at 2:17, so I know it's doable for me.

Ab Wheel Rollouts
3 sets of 20
*From knees. It aggravates my bruised palm to go from standing.

Static Stretch (Upper Body Only)
10 minutes

Nice burpees. I haven't done them much since I moved to college, but I might see what I can do next week.

 

[Oblivian]

Not the best day yesterday, but at least my weight is going down.

Warmup + In Between Sets
Jump Rope: 10 minutes
Kicks on Heavy Bag: 5 minutes

Push Press - 5/3/1 Cycle 2, Wave 1
145 lbs x 5
170 lbs x 5
190 lbs x 7
*Very shitty rhythm on the 190 lbs. I lost balance on the 3rd rep throwing everything off. This is a weight that I should, and have, got for 10 reps. Last week I got 200 lbs x 7, so I really attribute this to the rhythm (long lockouts, held in rack position too long, losing balance, etc.) rather than a strength issue. My arms were really tired after the 7th rep.

Bench Press - Form Work
135 lbs x 5 (warmup)
185 lbs x 5
215 lbs x 2 x 3 sets
*As noted, I'm scaling back to get my form right again. I'll be progressing 5 lbs a week. I figure 230/235 lbs x 2 x 3 sets would be about where I left off when I was doing good benching.

March Conditioning Challenge - Trial Run
http://www.sherdog.net/forums/f14/march-conditioning-challenge-1159897/ - quoted from that thread

7 rounds completed. BW is 179 lbs, weight used is 90 lbs.



This was sort of a trial run mainly to get a video up to show the challenge. This can definitely be improved on by a lot. I had a Push Press and Bench workout prior, so my arms tired out quickly. I didn't take advantages of any of the rest periods either. I think 10 rounds is definitely doable for me.

*By the time I do this again, my bodyweight will probably be down to 170-175. Hopefully 170. I weighed in at 177.6 lbs today.

 

[Oblivian]

Active Recovery Jog
3 miles
*It felt really good to run again. The weather is finally warming up here. It was going to be a full day off, but I couldn't resist getting outside in this weather.

 

[WhiteLightning**]

Haven't checked this log in a while. What's going on? How are the lifts? Still doing OLAD? I see you lost 12 pounds in a month, was that intentional? Are you a girl? If so, will you post pics and let me drown you in attention?

 

[Oblivian]

So many questions! I'll have to address them one at a time.

Haven't checked this log in a while. What's going on?

Same ol, same ol.

How are the lifts?

Down from when I "peaked" at the end of my bulking. I'm basically regrouping and starting a new program to try to get them back up. The weights will be fairly light on the lifts I'm not doing the 5/3/1 for.

Still doing OLAD?

Nope. That was for my bulking phase. It worked out really good for my squats. I added 30 lbs to my 1RM in a couple months.

I see you lost 12 pounds in a month, was that intentional?

Yes. The wife bet me $155 that I could not get to 155 lbs if I wanted to (weight cut allowed). I was going to start a conditioning phase anyhow, so I am going to drop that low for a bit. I will probably only get down to 160 or so and cut the rest. Ultimately, I hope by the time I get there I have regained my strength to where it was at the end of the bulk. I would like to set PR's at most of my lifts at 165 lbs or below. I will eventually return to my "normal" weight of 180 lbs. I like to set mini goals, but the long term goal is to basically keep improving conditioning and strength. I often go through a bulk phase focusing on mainly strength, a dropping weight phase focusing on mainly conditioning, and then a normal phase where I'm at normal weight doing both.

Are you a girl? If so, will you post pics and let me drown you in attention?

You obviously missed the topless pics. I'll be posting new ones when I'm at 155.

 

[Newt]

Good job on your accomplishments!

 

[ObsceneJester]

Even if you win (which you will) isn't a $155 coming out from both of ya'll since you are married to her. Or do you do that she makes her money for her and you make your money for you?

 

[Oblivian]

Even if you win (which you will) isn't a $155 coming out from both of ya'll since you are married to her. Or do you do that she makes her money for her and you make your money for you?

We each have our own accounts and then we have a joint account. We each put the same amount into the joint account each week. It's the bulk of our check, but we have money in our own account for personal purchases. Our salaries are almost identical, so it works out good. That way, when I spend $500 on strength training shit, it comes from my account so she can't bitch. When she spends $600 on a camera, I can't bitch. It works out pretty good. We like to bet each other on fights as well. She's been winning a lot though.

 

[WhiteLightning**]

You obviously missed the topless pics.

Nooooooo!

Everything else sounds good, though. You actively change your bodyweight more than any other poster I know, lol. Glad it hasn't made you weak, though.

 

[Oblivian]

Warmup + In Between Rounds
Jump Rope: 10 minutes
Kicks on Bag: 5 minutes

Front Squat (5/3/1 Cycle 2, Wave 1)
135 lbs x 5 (warmup)
180 lbs x 5
205 lbs x 5
235 lbs x 6
*This is by far the toughest lift I've done for the 5/3/1. Front Squats for reps are killer.

Back Squat
225 lbs x 3 (warmup)
275 lbs x 3 x 3 sets
*Felt easy, but it should. This is my first workout scaling back. I've got a long term plan, but it would be a lot to type it out.

Bas Rutten Cd's/Heavy Bag/Burpee Rounds (all rounds 3 min. w/ 1 min rest
Round 1: Boxing (Bas Rutten Cd)
Round 2: Thai Boxing (Bas Rutten Cd)
Round 3: All Around Fighting (Bas Rutten Cd)
Round 4: Jab + Right Straights (Heavy Bag)
Round 5: 1-2 combos + 2-1 combos (Heavy Bag)
Round 6: Mixture of all straight punches + straight punch combos (Heavy Bag)
Round 7: Any punch and any combo (Heavy Bag)
Round 8: Burpees (55 completed - set of 30+5+5+5+5+5)
*Very happy that I was able to get 55 burpees in 3 minutes after all of the previous work.

Grippers (Right Hand Only)
CoC #1: 10 reps
CoC #2: closed or very close to it x 3 sets
CoC #1.5: 5 reps

Dumbbell Pinch/Hold (Left Hand Only)
20 lbs York Dumbbell: 20+ second hold
30 lbs York Dumbbell: 1 rep x 3 sets (not a long hold)
20 lbs Hex Dumbbell: 20+ second hold

Static Stretch (Lower Body Only)
20 minutes

 

[Oblivian]

Niiiice FSing. Sure you should be doing those heavier-than-light-but-not-really-heavy back squats after your main lift?

I figure since it's such low volume that I'll be fine. The first 2 sets on Front Squats feel like warmup. The top set is pretty exhausting, but by the time I get my warmup on Back Squat done I'm ready to go. I don't think it's much different than the last couple sets on the 5x5. We'll see though.

 

[Oblivian]

My body told me to take a day off yesterday. It wasn't scheduled, but I didn't take a full day off all week. Wednesday was to be my day off, but I did an active recovery jog instead. In other news, bodyweight is at 176 lbs. I'm hoping to be at 170 lbs by March 29th. That'd be 20 lbs in 2 months. I figure I'll most likely lose 10 in the 1 1/2-2 months after that and cut the other 5. I have until September 9th, but I want to lose before my relatives come (July) since we always eat like pigs when they are here.

 

[Oblivian]

Warmup + In Between Sets
Jump Rope: 10 minutes
Kicks on Bag: 5 minutes

Bent Over Row - Strict (5/3/1 Cycle 2, Wave 2)
135 lbs x 5 (warmup)
170 lbs x 3
190 lbs x 3
220 lbs x 8
*Form stayed strict. I was going to do 10, but the form would have got sloppy on the last 2.

Deadlifts
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
405 lbs x 1
425 lbs x 1
440 lbs x 1
*Hand is still a bit tender, but getting better. I tried using straps, and I just don't like them. If I put my left hand under and right over (opposite of normal), it doesn't aggravate it too bad.

LSD Run
4 miles
*Went to a new trail that was really cool to run on. I'm working my way back up to 5 miles, although I felt like I could have done it yesterday. By the end of this conditioning/weight loss phase, I'm hoping to be running 8 mile LSD runs.

Core Work
Weighted Situps: 30 lbs x 20, 20 lbs x 20
Reverse Crunches/Leg Raises: 25 x 2 sets

Static Stretch (Upper Body Only)
15 minutes