Oblivian's Adaptations

[Oblivian]

Thanks zeel. 2 is a bad bet Freeman. 2 is what I do on a normal weekday where I work!

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

Push Press (Cycle 2, Wave 3)
135 lbs x 5 (warmup)
170 lbs x 5
190 lbs x 3
215 lbs x 2
*Ehh. I wanted 3, but I have trouble with reps at a heavy weight. I'm much better at high reps or singles. The 3-5 rep range is rough on Push Press. I can never get into rhythm and have long pauses.

Bench Press
135 lbs x 5 (warmup)
185 lbs x 5 x 3 sets
*Scaling back majorly on bench. Working on form. The tip SDMF gave on leg drive in Foz's thread really made sense. I didn't realize you should have weight on your toes and then transfer it to heels for leg drive. I felt really strong this way. My plan is to keep going in a 5 lbs linear progression. If I fail a rep on a set, I'll start doing 3 sets of 4 instead of 3 sets of 5. When I fail that, 3 sets of 3. And so on.

Thickbar Chins (Finisher)
BW x 17

Warmup Before 100 Burpee Challenge (later in evening)
Boxing: 3 min round
Thai Boxing: 3 min round

100 Burpee Challenge
6:38 (improvement of 18 seconds. Not long ago, my best time was 8:14!)
*This was sort of a funny deal. I don't look at the timer until I'm done. My dog kept getting in my way. I'm housesitting/catsitting for my parents, so she's a bit excited to be somewhere else and out of her routine. I kept getting mad at her, and I was thinking she was screwing up my time. Because of this, I rushed a lot and it ended up paying off. I was shocked when I saw 6:38. I thought I would be above 7! There is definitely room for improvement as well.

 

[Corrosion]

3 in one day...while on a caloric deficit...madman.

 

[Oblivian]

Nice PR, bro. Looks like you're getting close to stalling in 5/3/1?

I don't think so. On Push Press, I think I can successfully get the reps for another 3-4 cycles. On Front Squats, I definitely should be able to get them for another 2-3 cycles, but hopefully more. On Bent Over Row, I can go for a while. What has happened with me in the past is that I end up stalling at the 5/3/1 when my estimated 1RM is my actual 1RM. The only lift that I can say that I really pushed it for a while was Bench Press.

If all works out perfect, I'll be stalling when I'm down to 160 lbs or below. Hopefully I'll hit 155, then go on a bit of a calorie surplus. Hopefully that can keep me going for a bit.

 

[Oblivian]

Morning Weight = 172.6 lbs
I wanted to be 170 by April 1st, and that shouldn't be a problem. That will be 20 lbs in 2 months.

LSD Run
5 miles

*Run felt great. I would normally stretch after this, but I'm having a case of the hemorrhoids. I didn't want to aggravate them anymore, and it paid off because I'm doing fine this morning. What's that you say? Too much information? Oh, my bad.

 

[Freeman102010]

Nice weight loss dude.

 

[Pro Killer]

Morning Weight = 172.6 lbs
I wanted to be 170 by April 1st, and that shouldn't be a problem. That will be 20 lbs in 2 months.

LSD Run
5 miles

*Run felt great. I would normally stretch after this, but I'm having a case of the hemorrhoids. I didn't want to aggravate them anymore, and it paid off because I'm doing fine this morning. What's that you say? Too much information? Oh, my bad.

I thought I had hemorrhoids once after I'd been in bed a few days sick, All I did was play Socom I think, So when I went to wipe hurt like fuck, And I thought shit you get piles from just sitting down don't you?? Turns out when i checked in the mirror (as you do) I had just one spot in an arkward position, It went after a few days and my panic was over. Avoided the Hemorrhoids but maybe they'll get me some day!

You still doing any bag work??

 

[Oblivian]

I thought I had hemorrhoids once after I'd been in bed a few days sick, All I did was play Socom I think, So when I went to wipe hurt like fuck, And I thought shit you get piles from just sitting down don't you?? Turns out when i checked in the mirror (as you do) I had just one spot in an arkward position, It went after a few days and my panic was over. Avoided the Hemorrhoids but maybe they'll get me some day!

You still doing any bag work??

You can feel them for sure. I got mine when I used to drink really heavily. I was constantly shitting getting the toxins/beer out of me. My stomach was all fucked too. Ever since then, I'll get them once every few months. You'll know when you have them. They bleed, and they are big bumps. Mine healed overnight, but they still hurt. When they heal, they become internal. I'll be "fully healed" within a day or two. Trust me, roids suck.

I'm still doing bag work and a lot of shadowboxing. My form feels pretty decent when I shadowbox. On the bag, I sometimes feel it slipping. I'll probably post a video here in a while to get a bit of critique. I was really into focusing on form/technique for a while, but not so much anymore.

 

[Deltron 3030]

You can feel them for sure. I got mine when I used to drink really heavily. I was constantly shitting getting the toxins/beer out of me. My stomach was all fucked too. Ever since then, I'll get them once every few months. You'll know when you have them. They bleed, and they are big bumps. Mine healed overnight, but they still hurt. When they heal, they become internal. I'll be "fully healed" within a day or two. Trust me, roids suck.

I'm still doing bag work and a lot of shadowboxing. My form feels pretty decent when I shadowbox. On the bag, I sometimes feel it slipping. I'll probably post a video here in a while to get a bit of critique. I was really into focusing on form/technique for a while, but not so much anymore.

plus one on the roids suck. congrats on the continued success with your weight loss.

 

[Corrosion]

I'll be joining you in the weight loss wagon soon, nice work. How has your strength held up?

 

[Oblivian]

I'll be joining you in the weight loss wagon soon, nice work. How has your strength held up?

I am a tad weaker, but that's expected since I went from a complete surplus with no conditioning work to a deficit with a lot of conditioning work. I'd say if I had to max out today, my deadlift would be 10-15 lbs lighter, my squat would be 20 lbs lighter, my bench would be maybe 10-15 lighter, and my push press would be 5-10 lbs lighter. I think when I get used to the deficit, my strength will be close to back to normal and I'll be at the peak of my program. I expect to set new PR's at 165 on my way back up as well.

 

[Oblivian]

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

Front Squats (5.3.1 Cycle 2, Wave 3)
135 lbs x 5 (warmup)
205 lbs x 5
235 lbs x 3
260 lbs x 3 (PR?)
*The above my be a PR. I looked at my old sheets, and it looks like I used to do 2 reps with 265 lbs and 3 reps with 255 lbs. I don't think I ever really loaded up to 260 lbs exactly.

Squats
225 lbs x 3 (warmup)
285 lbs x 3 x 3 sets
*I'm hoping I can keep the 3x3 up through 295 lbs. I should since I've done 295 lbs x 5 x 5, but that was when I was on fire with Squats. After that, I'm going to move on with 3 sets of 2 in a linear progression format.

Bas Rutten Cd's
Boxing: Seven 3 min rounds
Thai Boxing: Three 3 min rounds

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

Static Stretch (Upper Body)
15 minutes

 

[Corrosion]

I am a tad weaker, but that's expected since I went from a complete surplus with no conditioning work to a deficit with a lot of conditioning work. I'd say if I had to max out today, my deadlift would be 10-15 lbs lighter, my squat would be 20 lbs lighter, my bench would be maybe 10-15 lighter, and my push press would be 5-10 lbs lighter. I think when I get used to the deficit, my strength will be close to back to normal and I'll be at the peak of my program. I expect to set new PR's at 165 on my way back up as well.

Thats not too bad at all. I'm not going to be doing much conditioning, probably just some treadmill walking and a small deficit, so I am hoping I don't lose any strength. To me, I see little point in getting conditioned unless I am competing in something. I'd like to meet my long term strength goals, then work on getting in killer shape. I'm not bashing your goals, that is just how I feel personally, since the two goals conflict with each other and conditioning is quickly lost when not trained. Of course, training for one thing can get nauseatingly boring, so it can be a relief to change it up.

It's going to be priceless when you prove your wife wrong, does she know how much you've already lost?

 

[Oblivian]

Thats not too bad at all. I'm not going to be doing much conditioning, probably just some treadmill walking and a small deficit, so I am hoping I don't lose any strength. To me, I see little point in getting conditioned unless I am competing in something. I'd like to meet my long term strength goals, then work on getting in killer shape. I'm not bashing your goals, that is just how I feel personally, since the two goals conflict with each other and conditioning is quickly lost when not trained. Of course, training for one thing can get nauseatingly boring, so it can be a relief to change it up.

It's going to be priceless when you prove your wife wrong, does she know how much you've already lost?

I really enjoy conditioning work and meeting the goals. One thing I noticed about conditioning is that you can regain it much quicker than strength. I took quite a bit of time away from conditioning and felt pretty good once I got back into it. It will be interesting to see what happens with you. Honestly, if I was to do it again, I wouldn't go straight from a surplus to a deficit. I would go from surplus, to maintain, to deficit. I had enough time for it.

She knows how much I've lost and she's fairly certain I will get 155 lbs. I'm stubborn as shit and pretty motivated. I'm already pretty skinny (I got the abzors) at 172, so 155 is going to be interesting. I'm going to take a 90 day photo for whenever I find myself in a P90x debate. :icon_twis

 

[modena1983]

She knows how much I've lost and she's fairly certain I will get 155 lbs. I'm stubborn as shit and pretty motivated. I'm already pretty skinny (I got the abzors) at 172, so 155 is going to be interesting. I'm going to take a 90 day photo for whenever I find myself in a P90x debate. :icon_twis

Lulz Nice

 

[ObsceneJester]

So after 155, you staying there or going up in weight?

Also great job on getting to 172.. How do you feel as strength wise?

 

[Oblivian]

So after 155, you staying there or going up in weight?

Also great job on getting to 172.. How do you feel as strength wise?

No way. I'll actually cut to 155. I do want to set PR's at 165, so I may float around there for a while. I will probably end up back around 175-180 for a while before I bulk in the winter. As for how I feel regarding strength, check a few posts back.

 

[ObsceneJester]

Lol @ the PM.. appreciate it.

However I don't know why it would of gotten deleted.

 

[Oblivian]

Weighed in at 171.4 lbs this morning. Last weight drop, I didn't break 172 lbs.

The following was sort of a mess around day out in the gym. I didn't want to really lift since I'm lifting today and tomorrow. I didn't want to do plyos, bag work, etc., so I sort of just messed around.

Jump Rope Rounds
Five 3 min rounds (1 min break)
*I would say I messed up an average of one time per round. I know I didn't mess up the first round, but I think I messed up twice the last round. It's hard to remember.

Push Press mess around
135 lbs x 15
135 lbs x 5 x 3 sets
*I was talking with someone in a Crossfit thread (friendly talk) and they mentioned their WOD was getting 6500 lbs total over your head in one session as fast as possible. I told him I'd give it a shot sometime this weekend. I didn't want to go balls out and do it yet since I deadlift today, but I wanted to get an idea. My arms burnt out pretty quick after the set of 15. I think I'll do it as 12+10+8+6+4+3+2. If I break 5 minutes, I'll be happy. Oh ya, you have to clean up the weight instead of racking on each set.

Thickbar Pullups
BW x 15

 

[Oblivian]

Yesterday was a killer day. It was only two workouts, but it was very rough.

Since I started the game I'll go with 2.

Winner!

Morning Weight = 170.8 lbs

Warmup + In Between Sets
Jump Rope: 10 minutes

Deadlift
135 lbs x 8 (DOH Warmup)
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
445 lbs x 1
*Did a hit of nose tork right before the 445 lbs since I was having trouble getting motivated. The adrenaline of doing the rep + nose tork was a crazy feeling.

Bent Over Row (Cycle 2, DELOAD)
145 lbs x 5
160 lbs x 5
170 lbs x 5

6000 lbs - Crossfit WOD
5 minutes, 4 seconds - 135 lbs x 45 + 3 failed reps

*Put a total tonnage of 6000 lbs over your head as fast as possible. You must power clean the weight up at the beginning and at each break. It's harder than it sounds. I was talking with someone who does Crossfit about this. I told him that I'd try it. It looks like I would have had the 2nd fastest time out of the 9 in his class. :icon_twis The time could be improved on with proper strategy or a couple more attempts.



LSD Run (later in afternoon)
6 miles (+1 mile distance PR)

*Pretty brutal. I was thinking about food for the last 2 miles. This was quite a bit of work on a calorie deficit. My back was sore from Deadlifts as well.

 

[Oblivian]

Woke up sore from the run and workout the day before. Today (Monday) is a definite much needed day off and cheat meal. My weight was 170.8 lbs again.

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

Overhead Squat (DELOAD)
95 lbs x 5
135 lbs x 3
155 lbs x 1

SOHP
135 lbs x 5
177.5 lbs x 1 x 2 sets
177.5 lbs x fail
*I deloaded the previous week, but the week before that I did the same thing but completed the 4th single after the fail. I was looking to hit 3 singles without a fail.

Thickbar Chins/Pullups
BW x 12 x 2 sets (set of chins, set of pullups)
BW x 10 x 2 sets (set of chins, set of pullups)

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

Grippers (Right hand only)
CoC #1 x 10
CoC #2 x closed or close to it x 3 sets
CoC #1.5 x 5

Dumbbell Claw Hold/Pinch (Left Hand Only)
20 lbs York Dumbbell x 20 seconds
30 lbs York Dumbbell x 1 pinch x 3 sets
20 lbs York Dumbbell x 20 seconds

Static Stretch (full body)
30 minutes