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Oblivian's Adaptations

ObsceneJester said:
Good job on the #2 bro. You let the gripper sit to far back in your hand tho. Really drive that thumb forward.

Onward and upward
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DEVILsSON said:
Great training.


You may want to position the gripper a bit higher and angled in your hand for maximum leverage. Great close of the #2 btw. On to the #3. It's also not uncommon to have each hand stronger in a specific grip aspect. My left is stronger in pinch much of the time while my right is considerably stronger on the crush/support/levering aspects.
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Thanks guys. I'm exactly the same way DS. My pinch is better with my left and my right is much better on grippers.
 
Bas Rutten Cd's
Boxing: Five 2 min rounds
Thai Boxing: Five 2 min rounds
All Around Fighting: Five 2 min rounds

Core Circuit - Vups to Toe Touches to Sprinters to Hip Thrusters
3 sets of 10

Static Stretch (Upper body only)
15 minutes
 
Pretty good lifting day. I was too wore out for conditioning last night.

Warmup
Jump Rope: 10 minutes
Kicks on Heavy Bag: 5 minutes

Front Squats (5/3/1 Cycle 2, Wave 2)
135 lbs x 5 (warmup)
190 lbs x 3
220 lbs x 3
250 lbs x 5 (+5 lbs PR)

Squats
225 lbs x 3 (warmup)
280 lbs x 3 x 3 sets

*Went to eat at the chinese buffet afterwards. This means since last Sunday, I've had a large dinner of Papa Johns, a chocolate malt, and the chinese buffet. I am failing at self-control with my diet. I'm still at 175.0 lbs which is a 15 lbs weight loss in a little less than 1 1/2 months, but I'm at a weight where I have to stay strict to lose more.
 
Oblivian said:
Front Squats (5/3/1 Cycle 2, Wave 2)
135 lbs x 5 (warmup)
190 lbs x 3
220 lbs x 3
250 lbs x 5 (+5 lbs PR)
*Went to eat at the chinese buffet afterwards. This means since last Sunday, I've had a large dinner of Papa Johns, a chocolate malt, and the chinese buffet. I am failing at self-control with my diet. I'm still at 175.0 lbs which is a 15 lbs weight loss in a little less than 1 1/2 months, but I'm at a weight where I have to stay strict to lose more.
Click to expand...


Good job on the FS PR. What kinda diet are you doing? Also have you tried taking an ECA stack?

I've found that a Keto (5 day run, weekend carbups) and ECA stack I'm losing well and still maintaining strength (or what little I have of it)
 
Snitz said:
grapplers-guide-cover.gif
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Was that directed at me or Oblivion?
 
ObsceneJester said:
Good job on the FS PR. What kinda diet are you doing? Also have you tried taking an ECA stack?

I've found that a Keto (5 day run, weekend carbups) and ECA stack I'm losing well and still maintaining strength (or what little I have of it)
Click to expand...

I have a diet log over in the diet log forums. I'm basically just using common sense for now and it's working. I cut my calories while trying to keep my protein up. It's worked so far, but I've been cheating lately. When I can't lose anymore or I'm down to the last few lbs, I'll get more into what I should be doing for diet. I have the Grappler's Guide, but I still haven't read it. I'm not really big on diet, counting calories, timing, and all of that. I know approximately how much I eat to maintain at 180 lbs, so I eat less when I want to lose and more when I want to bulk. Either way, I always try to have my protein up.
 
Bodyweight is down to 174.2 lbs.

LSD Run
3 miles
*A fairly short run for an LSD run, but it was right after work on an empty stomach.

Warmup before burpees (also in between sets of grip work)
Jump Rope: 10 minutes
Kicks on Heavy Bag + Footwork: 5-10 minutes

50 burpee challenge
2:06 (11 second PR)
*Felt really good on these. My burpees didn't slow down too much on the last 10. I think I can break 2 minutes if I really focus on speed.

Pinch Grip
Four 10's x fail (halfway up) then negatives on each hand
Two 45's x 3 (both hands at same time)
Four 10's x 1 on right, fail/halfway up on left

Levering (both hands)
Olympic Sleeve + 2.5 lbs x 8 x 2 sets
Olympic Sleeve + 5 lbs x 1

Wrist Roller
50 lbs x forward and back
75 lbs x forward only x 2 sets

Grippers (Right Hand Only)
CoC #1 x 10
CoC #2 x 1 x 3 sets
CoC #1.5 x 5

Dumbbell Claw Hold/Pinch Grip (Left Hand Only)
York 20 lbs: 20-25 second hold
York 30 lbs: 1 pinch grip x 3 sets (maybe a 2-3 second hold)
20 lbs Hex Dumbbell: 20-25 second hold

Static Stretch (lower body)
15 minutes
 
Snitz said:
You're still on that bet with your wife, to 155? How long do you have 'til? Looking good.
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Yep. September 9th. I have so much time that it's not even fair. Realistic goals that I should be able to surpass would be 170 lbs by April 1st, 165 lbs by May 1st, and 160 lbs by June 1st. I can cut water weight too, so I probably will just get to 160 and do the rest with water weight. After that, I'm going to float around 165 lbs for a while and try to set new PR's at that weight. It will be later in the summer/early fall by that time, and I'll start looking into going through a pure strength phase again.

Some realistic goals that I have in mind would be the following:
At 165 lbs
Squat: 375 lbs
Deadlift: 485 lbs
Bench: 260 lbs
Push Press/Overhead: 250 lbs

At 181 lbs (late in the year or early next year)
Squat: 405 lbs (may be shooting a bit high, but we'll see)
Deadlift: 500 lbs
Bench: 275 lbs
Overhead: 265 lbs
 
Good work in here Oblivian.

great time on the burpees mate. Since my fight I have done them 3 times I think. It's amazing how the added 20+ lbs affected my times! Last time I tried teh burpeez I was 15 seconds slower than pre fight :( meh!
 
I got 3 workouts in yesterday. I'll label when it was morning, afternoon, or evening.

Warmup + In Between Sets of Lifting (Morning)
Jump Rope: 10 minutes
Kicks on Heavy Bag: 5 minutes

Bent Over Row (5/3/1 Cycle 2, Wave 3)
135 lbs x 5 (warmup)
185 lbs x 5
210 lbs x 3
235 lbs x 5
*I tried to keep strict, but I'd say a couple reps were between strict/sloppy on the 235 lbs.

Double Overhand Deadlifts off Plate (DELOAD for Deadlifts)
225 lbs x 5
295 lbs x 3
345 lbs x 1
365 lbs x 1 (not from a deficit)
*365 lbs was tough for me to keep a double overhand grip after lockout. The bar wants to roll a bit.

Bas Rutten All Around Workout (afternoon)
30 minutes
*Lots of pushups, sprawls, jump squats, shadowboxing, crunches, squatting lunges, jump with knees to chest, etc.

March Conditioning Challenge (night)
Explanation here: http://www.sherdog.net/forums/f14/march-conditioning-challenge-1159897/
BW = 174.2 lbs, Weight Used = 90 lbs, completed 7 1/2 rounds



Ab Wheel Rollouts from Knees
3 sets of 20 reps

Static Stretch (Upper Body Only)
10-15 minutes
 
Warmup + In Between Rounds
Jump Rope: 10 minutes
Kicks on Heavy Bag: 5 minutes

Overhead Squat (1RM attempt)
Bar x 5 (warmup)
95 lbs x 5 (warmup)
135 lbs x 3
155 lbs x 2
185 lbs x 1
215 lbs x fail
*I had to ditch the bar forward on the way up. I am not comfortable holding 215 lbs above my head for an extended period of time yet. I felt shaky, which is not good for an Overhead Squat.

SOHP (Deload)
135 lbs x 5 x 3 sets

Thickbar Pullups/Chins
+25 lbs x 5 x 2 sets (one set pullups, one set chins)
+45 lbs x 3 x 2 sets (one set pullups, one set chins)
*The +45 lbs set was sloppy with pullups, but strong with chins.

Heavy Bag + Bas Rutten + Burpee Rounds (All 3 minutes with 1 minute break)
Round 1: Bas Rutten CD Boxing
Round 2: Bas Rutten Thai Boxing
Round 3: Bas Rutten All Around Fighting
Round 4: Straight Punches on Heavy Bag
Round 5: 1-2 combos + 2-1 combos on Heavy Bag
Round 6: Straight Punches + Straight Punch Combos on Heavy Bag
Round 7: Any punch + any combo on Heavy Bag
Round 8: Burpees - got 50 in (set of 30+5+5+5+5)
*This was a true gut check. I almost skipped the workout, but I knew I'd be eating really heavy for dinner. I pushed through it, but I thought I was going to die during the burpees. I'm going to have a nice relaxing LSD run tonight after the past 2 days of training.
 
Yesterday was a much needed day off. I'll be housesitting for the next week, but I'm going to try to keep up with the same schedule.
 
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