Oblivian's Adaptations

[Oblivian]

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

SOHP
95 lbs x 5 (warmup)
135 lbs x 3 (warmup)
157.5 lbs x 3 x 3 sets

Overhead Squat
95 lbs x 5 (warmup)
135 lbs x 3 (warmup)
155 lbs x 3 x 3 sets

Thickbar Pullups/Chins
+25 lbs x 6 x 2 sets (one set chins, one set pullups)
+45 lbs x 3 x 2 sets (one set chins, one set pullups)

April Conditioning Challenge
http://www.sherdog.net/forums/f14/april-conditioning-challenge-box-jumps-1179047/
112 jumps on a 9" box in 3 minutes = total height of 1008"

*This is definitely not my challenge. I had never done a box jump before this. I took about four 5 second breaks, meaning that I was jumping most of the time. My speed is atrocious and I feel uncomfortable doing it. Hopefully I'll improve by the end of it.

Pinch Grip
Four 10's x halfway up/negatives
Two 45's x 3 x 2 sets (both hands simultaneously)
*I feel like I've failed on four 10's a lot recently. I've always been off and on with it, but it feels like it's been longer than normal.

Wrist Roller
50 lbs x forward and back
75 lbs x forward only
75 lbs x backward only
*wicked pump bro

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 (Left Hand Only)
20 lbs York dumbbell x 30-40 second hold
30 lbs York dumbbell x 2-3 second hold
20 lbs Hex dumbbell x 30-40 second hold

*Did some skateboarding later. Not too much though as I was in a coma after the Easter feast.

 

[Oblivian]

Timed Run
1 lap (.85 miles) warmup run
2 lap (1.7 miles) timed run: 10 minutes 50 seconds
*This is pretty good, but I still want to do better. That's roughly a 6 minute 20 second mile pace. I think I could break 20 minutes on a 5k which is my goal, so I'll probably do that soon. My goal after that will be to break 19 minutes.

Power Clean + Hang Clean form work
135 lbs x 5 x 2 sets (one set from floor, one set hang)
155 lbs x 3 x 2 sets (one set from floor, one set hang)
185 lbs x 1 x 2 sets (one set from floor, one set hang)
*Form is ok on 135 lbs and 155 lbs. Hang cleans feel a bit better. Form breakdown starts at 185 lbs.

Ab Wheel Rollouts
3 sets of 10 (first 5 from standing/semi-standing, next 5 from knees)

Static Stretch (lower body only)
15 minutes

 

[XTrainer]

I am going to do a bit of reprogramming on deads, but I still don't know what exactly.

If you want, I could layout what I did for the past two months or so, put 20lbs on my dead after being stuck at 475 for a long time.

 

[Oblivian]

If you want, I could layout what I did for the past two months or so, put 20lbs on my dead after being stuck at 475 for a long time.

Yes, that would be cool. I'm keeping volume pretty low since I'm doing a lot of conditioning too. What I've been doing is a single at 405 lbs (85% of 1RM), a single at 425 lbs (90% of 1RM) and then linear progression on the last single of +5 lbs starting at 425 lbs. I made it up to 450 lbs, which is 95% of my 1RM. Prior to the weight loss, I was comfortably pulling 465 lbs for singles and also pulled 475 lbs for a couple singles. I'm not sure if it's just the weight loss or the programming.

 

[DrBdan]

Here we go. I didn't realize the wife sent me the photos already.

Frontside 180 over some boards:

360 flip:

Cool pics. Looks like a pretty nice neighbourhood too.

Oh and I guess your training is alright.

 

[Oblivian]

Cool pics. Looks like a pretty nice neighbourhood too.

Oh and I guess your training is alright.

That's actually at my parent's house. They have a huge long winding blacktop driveway which is nice. I'm a little too old to go out skating the streets and getting chased by the cops!

 

[WitchCraft]

I think you did more on your 4/05 workout than I do in a week...and this box jump thing sucks!! I'm the only one who seems to get less jumps everytime I try!!

 

[XTrainer]

Yes, that would be cool. I'm keeping volume pretty low since I'm doing a lot of conditioning too. What I've been doing is a single at 405 lbs (85% of 1RM), a single at 425 lbs (90% of 1RM) and then linear progression on the last single of +5 lbs starting at 425 lbs. I made it up to 450 lbs, which is 95% of my 1RM. Prior to the weight loss, I was comfortably pulling 465 lbs for singles and also pulled 475 lbs for a couple singles. I'm not sure if it's just the weight loss or the programming.

Ok, here's what I did. I started with a 1RM of 475, so you could probably even use the same loads without working out the percentages, if you think you're still good for 475.
445x10 Done
455x8 Done
465x4 Done
475x2 Done
485x1. 10lb PR Done
(Deload!)<---EDIT, forgot that, important!
450x10 Done
460x8 Done
470x4 Done
480x2 SKIPPED (This week's workout; did the 495 instead)
495x1 10 lb PR Done
(Deload) (Next week and beyond; I'm slowing the increase of the last week down for this next cycle)
455x10
465x6
475x4
485x2
500x1

 

[Oblivian]

Thanks X. I'm going to drop weight a bit from what you have since I'm doing BOR first and I'm probably weaker than before since I'm dropping weight. Here's what I'm thinking:

425 lbs x 10
435 lbs x 8
445 lbs x 4
455 lbs x 2
465 lbs x 1*
430 lbs x 10
440 lbs x 8
450 lbs x 4
460 lbs x 2
480 lbs x 1

*When I'm doing the 465 lbs x 1, I'll likely be around 160-165 lbs and on a deficit. By the time I get to 480 lbs x 1, I'll hopefully be on my way back up from 155 lbs (and $155 richer). I'll keep the progression going. I like that program.

 

[XTrainer]

Don't forget to take a week off deadlifting after the 1x1 days, I forgot to put that in my post, but you'll almost certainly overtrain if you don't deload on the 6th week--5 weeks straight of heavy deadlifting is a lot.

EDIT: Also, if you do the program like that, I think you might have trouble making the jump from 460 for two singles to 480 for one.

 

[Oblivian]

It's interesting because the program you posted is very similar to something I was thinking in my head. I really don't like pulling anything but singles. I was thinking that I needed to maybe do some more volume with lighter singles. I've been working in the above 90% range quite a bit. I'll give it a shot. Regarding going for 480 lbs, I'll see how I feel. I'm still figuring out this weight loss thing.

 

[Oblivian]

Somewhat of a disappointing day. I realized that I haven't had a day off since the Monday before last (3/29/10), so it's not really surprising. Also, my Tuesday lifting is typically after a day off, so I shouldn't be shocked to have a disappointing day on my 8th straight day of training.

Warmup + In Between Sets
Jump Rope: 10 minutes

Push Press (5/3/1 Cycle 3, Wave 2)
135 lbs x 5 (warmup)
160 lbs x 3
185 lbs x 3
205 lbs x 4
*I really wanted 5 here, which would have been a PR. I was filming and everything. I couldn't lock out the last rep and keep balance. I think this may have spent a lot of my energy.

Bench Press
135 lbs x 5 (warmup)
200 lbs x 5
200 lbs x 3 x 2 sets
*Last week was 195 lbs x 5 x 3 sets. After the first set of 200 lbs, I knew I wouldn't get all 3 sets of 5. Rather than failing, I figured I'd just drop down to 3's and start a linear progression from there. I want to run the triples up to 215 lbs or 220 lbs. I'll run doubles after that, hopefully to 230 lbs.

Today will be a full day off. Weight is down to 168.2 lbs right now. I'm hoping that I hit 165 by the end of the month.

 

[Oblivian]

Full day off + lots of sleep. I missed TUF last night though Bodyweight is down to 167.0 lbs. Not too far to go.

 

[Corrosion]

Skinny mini. Even though I used to weigh less than that, that seems so tiny now. Your lifts are gonna take off when you put weight back on.

 

[zeel]

holy crap you weigh as much as me now. you must be shredddded now lol.

 

[Oblivian]

Warmup + In Between Sets
Jump Rope: 10 minutes

Front Squat (5/3/1 Cycle 3, Wave 2)
135 lbs x 5
195 lbs x 3
225 lbs x 3
250 lbs x 5

Squat
225 lbs x 3 (warmup)
300 lbs x 2 x 3 sets

Warmup before Burpees (later in night)
Bas Rutten Boxing CD: 3 minutes
Bas Rutten Thai Boxing CD: 3 minutes

100 Burpee Challenge
6:30 (8 second PR)

 

[Oblivian]

Thanks.

I was just looking at the calendar. I was 166.6 lbs this morning. I think I'm going to take a vacation day on April 30th and cut down to 155 lbs. That will be exactly 90 days since I started losing weight. I'm hoping to be around 160 lbs without the cut, but that is pretty ambitious. That would be 30 lbs of weight loss (not including cut) in 90 days.

 

[WitchCraft]

You should post a before and after pic...you must be seriously ripped! mmmmm....






kidddddddingggggg.

 

[Oblivian]

I already planned on a before and after pic for all of my loyal followers.

 

[Freeman102010]

Anoreckcia.