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Oblivian's Adaptations
- Thread starter Oblivian
- Start date
Freeman102010
not Bȧnned
- Joined
- Jul 26, 2006
- Messages
- 252
- Reaction score
- 0
Good work. What was the cheat meal? 
Freeman102010
not Bȧnned
- Joined
- Jul 26, 2006
- Messages
- 252
- Reaction score
- 0
Nice!
Deltron 3030
Posing for Balls Models
- Joined
- Apr 15, 2007
- Messages
- 522
- Reaction score
- 0
- Joined
- Mar 7, 2006
- Messages
- 44,249
- Reaction score
- 3,685
That dog is creepy looking.
*Yesterday was a bit low volume and light. I'm done house-sitting and my parents arrived home. I had to pack up and head out. We also went to peak in the windows of the property I'm looking to get. It looks like the commercial space would need some work, which I don't think I'm willing to dive into that much. Anyways, the point is that I was busy running around after work.
Warmup + In Between Sets
Jump Rope: 10 minutes
Kicks on Heavy Bag: 5 minutes
Bench Press (form work)
135 lbs x 5 (warmup)
190 lbs x 5 x 3 sets
*Still really light. I feel like my form is solid, but it seems that once I hit a heavy weight and struggle, it really breaks down.
Push Press (5/3/1 Cycle 2, DELOAD)
135 lbs x 5
145 lbs x 5
160 lbs x 5
Thickbar Chins (Quick Finisher)
BW x 16
*When I popped my head over the bar on rep 15, some fat kid was walking down the alley singing to himself. On rep 16, he turned and saw me and freaked out with embarrassment. I loled and couldn't do any more reps.
*Yesterday was a bit low volume and light. I'm done house-sitting and my parents arrived home. I had to pack up and head out. We also went to peak in the windows of the property I'm looking to get. It looks like the commercial space would need some work, which I don't think I'm willing to dive into that much. Anyways, the point is that I was busy running around after work.
Warmup + In Between Sets
Jump Rope: 10 minutes
Kicks on Heavy Bag: 5 minutes
Bench Press (form work)
135 lbs x 5 (warmup)
190 lbs x 5 x 3 sets
*Still really light. I feel like my form is solid, but it seems that once I hit a heavy weight and struggle, it really breaks down.
Push Press (5/3/1 Cycle 2, DELOAD)
135 lbs x 5
145 lbs x 5
160 lbs x 5
Thickbar Chins (Quick Finisher)
BW x 16
*When I popped my head over the bar on rep 15, some fat kid was walking down the alley singing to himself. On rep 16, he turned and saw me and freaked out with embarrassment. I loled and couldn't do any more reps.
- Joined
- Jun 3, 2005
- Messages
- 1,389
- Reaction score
- 0
Good shit on the x16, also lol should of sang with him
- Joined
- Mar 7, 2006
- Messages
- 44,249
- Reaction score
- 3,685
Heavy Bag/Burpee Rounds (3 min. rounds, 1 min rest)
Round 1: Jabs + Double Jabs
Round 2: Right Straights + Right Straight to body
Round 3: 1-2 combos and 2-1 combos
Round 4: Mixture of all straight punches + straight punch combos
Round 5: Left Hooks and Right Hooks
Round 6: Combos with hooks
Round 7: Any punch or combo
Round 8: Burpees - 55 total (30+10+5+5+5)
*I really want to get into doing 60 burpees in that last round. I improved because I was done with 55 with a few seconds before the timer, but not long enough to squeeze in 5 more.
Ab Wheel Rollouts
3 sets of 10 (first 5 reps from standing/semi-standing, next 5 from knees)
Static Stretch (Upper Body Only)
15 minutes
Round 1: Jabs + Double Jabs
Round 2: Right Straights + Right Straight to body
Round 3: 1-2 combos and 2-1 combos
Round 4: Mixture of all straight punches + straight punch combos
Round 5: Left Hooks and Right Hooks
Round 6: Combos with hooks
Round 7: Any punch or combo
Round 8: Burpees - 55 total (30+10+5+5+5)
*I really want to get into doing 60 burpees in that last round. I improved because I was done with 55 with a few seconds before the timer, but not long enough to squeeze in 5 more.
Ab Wheel Rollouts
3 sets of 10 (first 5 reps from standing/semi-standing, next 5 from knees)
Static Stretch (Upper Body Only)
15 minutes
- Joined
- Mar 7, 2006
- Messages
- 44,249
- Reaction score
- 3,685
For those that like the conditioning challenges or are thinking about trying one, you can vote for next month's challenge here: http://www.sherdog.net/forums/f14/april-conditioning-challenge-poll-1172867/
- Joined
- Mar 7, 2006
- Messages
- 44,249
- Reaction score
- 3,685
Morning Weight = 169.4 lbs :icon_surp
*Below is a light day too since I had other obligations after lifting. While attending those obligations, I had a chocolate malt. That's why I'm really surprised I lost 1.4 lbs. My goal was 170 lbs by April 1st. It looks like I'm ahead of schedule.
Warmup + In Between Sets
Jump Rope: 10 minutes
Front Squats (5/3/1 Cycle 2, DELOAD)
165 lbs x 5
180 lbs x 5
195 lbs x 5
Back Squat
225 lbs x 3 (warmup)
290 lbs x 3 x 3 sets
*Next week I'll be doing doubles instead of triples. Below sort of outlines my plans on Back Squat.
Block 1 (What I just did - Weight from 175 to 170): 3 sets of Triples with weekly +5 lbs progression from 275-290 lbs
Block 2 (Weight from 170 to 165): 3 sets of Doubles with a weekly +5 lbs progression from 295 lbs to 310 lbs
Block 3 (Weight from 165 to 160): Singles with a weekly + 5 lbs progression from 315 lbs to 330 lbs.
Block 4 (Hopefully hitting 155): Work up to 5 rep max in week 1, work up to a 3 rep max in week 2, work up to a 1RM in week 3. *I'm hoping I'm 155 early from the weight cut, so I can hit at least a +5 to + 10 lbs PR 1RM when I'm working my weight back up. Again, the goal is to hit PR's in everything under 165.
*Below is a light day too since I had other obligations after lifting. While attending those obligations, I had a chocolate malt. That's why I'm really surprised I lost 1.4 lbs. My goal was 170 lbs by April 1st. It looks like I'm ahead of schedule.
Warmup + In Between Sets
Jump Rope: 10 minutes
Front Squats (5/3/1 Cycle 2, DELOAD)
165 lbs x 5
180 lbs x 5
195 lbs x 5
Back Squat
225 lbs x 3 (warmup)
290 lbs x 3 x 3 sets
*Next week I'll be doing doubles instead of triples. Below sort of outlines my plans on Back Squat.
Block 1 (What I just did - Weight from 175 to 170): 3 sets of Triples with weekly +5 lbs progression from 275-290 lbs
Block 2 (Weight from 170 to 165): 3 sets of Doubles with a weekly +5 lbs progression from 295 lbs to 310 lbs
Block 3 (Weight from 165 to 160): Singles with a weekly + 5 lbs progression from 315 lbs to 330 lbs.
Block 4 (Hopefully hitting 155): Work up to 5 rep max in week 1, work up to a 3 rep max in week 2, work up to a 1RM in week 3. *I'm hoping I'm 155 early from the weight cut, so I can hit at least a +5 to + 10 lbs PR 1RM when I'm working my weight back up. Again, the goal is to hit PR's in everything under 165.
- Joined
- Mar 7, 2006
- Messages
- 44,249
- Reaction score
- 3,685
Jump Rope Rounds
Three 3 min rounds
March Conditioning Challenge - Attempt 3 - 1/2 BW Front Squat/Push Press Ladder
8 1/2 rounds (+1 round PR) - BW is 169.4 lbs and weight used is 85 lbs
http://www.sherdog.net/forums/f14/march-conditioning-challenge-1159897/
Grippers (Right hand only)
CoC #1 x 10
CoC #2 x closed or close to it x 3 sets
CoC #1.5 x 5
Pinch Grip/Claw Hold (Left hand only)
20 lbs hex dumbbell x 20-30 seconds
30 lbs york dumbbell x 5 second hold x 3 sets
20 lbs york dumbbell x 20-30 second hold
Static Stretch (Lower body only)
15 minutes
Three 3 min rounds
March Conditioning Challenge - Attempt 3 - 1/2 BW Front Squat/Push Press Ladder
8 1/2 rounds (+1 round PR) - BW is 169.4 lbs and weight used is 85 lbs
http://www.sherdog.net/forums/f14/march-conditioning-challenge-1159897/
Grippers (Right hand only)
CoC #1 x 10
CoC #2 x closed or close to it x 3 sets
CoC #1.5 x 5
Pinch Grip/Claw Hold (Left hand only)
20 lbs hex dumbbell x 20-30 seconds
30 lbs york dumbbell x 5 second hold x 3 sets
20 lbs york dumbbell x 20-30 second hold
Static Stretch (Lower body only)
15 minutes
- Joined
- Jan 29, 2010
- Messages
- 1,078
- Reaction score
- 0
Wow, f squat/p pres ladder looks brutal.
Im suprised you arent hitting the CoC#2 for more reps considering the way you crushed it in that video.
Im suprised you arent hitting the CoC#2 for more reps considering the way you crushed it in that video.
- Joined
- Mar 7, 2006
- Messages
- 44,249
- Reaction score
- 3,685
Weight is down to 169 lbs. I'm going to have 2 cheat days in a row since I'll be going out to eat today and tomorrow.
Warmup + In Between Rounds
Jump Rope: 10 minutes
Light bag work/foot work: 5 minutes
Bent Over Row (5/3/1 Cycle 3, Wave 1)
135 lbs x 5 (warmup)
165 lbs x 5
190 lbs x 5
215 lbs x 10
Deadlift
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
450 lbs x 1
*450 went up slow. I decided to go back to my right hand under on 450 lbs since my hand didn't really hurt anymore. Bad move. Right after, the palm swelled out and became really bruised. I need to keep doing left hand under.
Active Recover Jog
3 miles
*Legs were really sore. I think the conditioning challenge got to them. I also did some skateboarding before this.
Heavy Bag
Five 3 minute rounds
*Fairly light work. Working on foot work, protecting after throwing combos, kicks, etc. A lot more focus on technique than conditioning.
Thickbar Pullups
BW x 10
+25 x 5
+35 x 3
BW x 10
*Again, not really max effort. Each rep was smooth
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
Warmup + In Between Rounds
Jump Rope: 10 minutes
Light bag work/foot work: 5 minutes
Bent Over Row (5/3/1 Cycle 3, Wave 1)
135 lbs x 5 (warmup)
165 lbs x 5
190 lbs x 5
215 lbs x 10
Deadlift
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
450 lbs x 1
*450 went up slow. I decided to go back to my right hand under on 450 lbs since my hand didn't really hurt anymore. Bad move. Right after, the palm swelled out and became really bruised. I need to keep doing left hand under.
Active Recover Jog
3 miles
*Legs were really sore. I think the conditioning challenge got to them. I also did some skateboarding before this.
Heavy Bag
Five 3 minute rounds
*Fairly light work. Working on foot work, protecting after throwing combos, kicks, etc. A lot more focus on technique than conditioning.
Thickbar Pullups
BW x 10
+25 x 5
+35 x 3
BW x 10
*Again, not really max effort. Each rep was smooth
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
schmerzwerk
Yellow Belt
- Joined
- Aug 24, 2009
- Messages
- 216
- Reaction score
- 0
Tell em who made you do the challenge again^^.
- Joined
- Mar 7, 2006
- Messages
- 44,249
- Reaction score
- 3,685
Thanks X.
Lol. Nice to see you in here shmerzwerk. I'm just hoping you don't make me do it on Wednesday. I've never won a challenge yet. I've got 2nd or 3rd a couple times I think, but never the #1 spot. Can't you let me have my glory? Lol.
Lol. Nice to see you in here shmerzwerk. I'm just hoping you don't make me do it on Wednesday. I've never won a challenge yet. I've got 2nd or 3rd a couple times I think, but never the #1 spot. Can't you let me have my glory? Lol.
- Joined
- Mar 7, 2006
- Messages
- 44,249
- Reaction score
- 3,685
Warmup + In Between Rounds
Jump Rope: 10 minutes
Kicks on Heavy Bag: 5 minutes
SOHP
95 lbs x 5 (warmup)
135 lbs x 5
155 lbs x 3 x 3 sets
*I'm starting a linear progression on SOHP. I'll go with 3x3 until I fail, then I'll drop to 3 sets of 2. I may go to singles after that. I'm hoping to be able to get 190 lbs for a 1RM at a weight of 165 lbs.
Overhead Squat
95 lbs x 5
135 lbs x 5 x 3 sets
*My body is feeling wrecked. I had a huge cheat meal last night, and I'm going out to eat again tonight. I'm hoping heavy eating + sleep tonight gets me feeling recovered. After that, it's back to the weight loss grind.
Jump Rope: 10 minutes
Kicks on Heavy Bag: 5 minutes
SOHP
95 lbs x 5 (warmup)
135 lbs x 5
155 lbs x 3 x 3 sets
*I'm starting a linear progression on SOHP. I'll go with 3x3 until I fail, then I'll drop to 3 sets of 2. I may go to singles after that. I'm hoping to be able to get 190 lbs for a 1RM at a weight of 165 lbs.
Overhead Squat
95 lbs x 5
135 lbs x 5 x 3 sets
*My body is feeling wrecked. I had a huge cheat meal last night, and I'm going out to eat again tonight. I'm hoping heavy eating + sleep tonight gets me feeling recovered. After that, it's back to the weight loss grind.
