Oblivian's Adaptations

[Oblivian]

Looks like the weight is going down again -- nice work!

Thanks - chinese buffet tonight though. :icon_twis

 

[Freeman102010]

I'm having Chinese tomorrow

Your going to bloat up 10lbs.

 

[Oblivian]

Another downhill slide in strength, but solid conditioning day.

Warmup + In Between Sets
Jump Rope: 10 minutes

Front Squats (5/3/1 Cycle 3, Wave 3)
135 lbs x 5 (warmup)
210 lbs x 5
240 lbs x 3
265 lbs x 2 (*fail on 3)
*Not too bad, but I really wanted 3.

Squats
225 lbs x 3 (warmup)
305 lbs x 2
305 lbs x 1 (*hit safety bars on rep 2 and failed)
*Not good. I think I was just hungry and burnt from the Front Squats.

Bas Rutten All Around Fighting CD
30 minutes
*Felt absolutely outstanding during this. It used to be pretty brutal, but it seems like a breeze now.

*From here until April 30 (weight cut), I'm "winging it" with my lifting. I'll probably keep everything pretty light. I think I'm going to go ahead and start my 5x5 progression on squats, but I'll be starting really low at 225 lbs. Last time I made it up to 295 lbs, and this time I want to continue it up to 315 lbs. That's about 19 weeks, but there will probably be a couple deload weeks in there. I'm working on a lifting schedule right now, but basically I'll be doing each of the big 4 (besides deadlifts) lifts twice a week - one heavy day and one volume/higher rep day. I had really good gains on Push Press when we did the 10 RM and also did heavy Pressing, so I think I'm going to do the same type of thing. It'd be really cool to get 205 lbs x 10.

It's time to bring the intensity and focus back into the lifting. I haven't really been too excited in the gym lifting, but conditioning has been awesome. I'm ready to make the switch back, but I just have to lose these 10 lbs and collect my $155.

 

[MIDMOBOX]

I do high rep/low rep splits. If you look at my long I do an upper/lower body part split every 4 days. I've seen decent progress with it over the last 2 months. Its also giant breast week in my log.

 

[Freeman102010]

What was the BW today?

 

[Oblivian]

What was the BW today?

165.6 lbs. Not too bad after the Chinese Buffet. I just need to stay at 165 lbs through the weekend to be on track. I want to be 162.5 lbs by the following Monday (April 26) and drop 2.5 lbs before Friday (April 30). After that, it will just be a 5 lbs cut.

 

[Oblivian]

I'm just trying to document my tentative plans for the new routine:

Squat Volume
5x5 with +5 lbs progression starting low at 225 lbs. Hopefully get up to 315 lbs. I previously got up to 295x5x5 when I was peaking.

Push Press - High Rep
Work up to 10 RM starting at 155 lbs with a 5 lbs progression slowing down to a 2.5 lbs progression. I had success with this in the past peaking at 195 lbs. I'm hoping to get to 205 lbs.

Bench - 5x5
Starting low at 165 lbs with 5 lbs progression. Hoping to end at 225 lbs.

Deadlift Day
Tough to type out, but basically starting out with this for the first cycle:
Week 1: 405 lbs x 1 x 10
Week 2: 415 lbs x 1 x 8
Week 3: 425 lbs x 1 x 6
Week 4: 435 lbs x 1 x 4
Week 5: 445 lbs x 1 x 2

I will increase by 10 lbs after the first cycle and then most likely 5 lbs thereafter.

Squat - Heavy
Warmup into 275 lbs x 3, 295 lbs x 2, 315 lbs x 1 x 2 sets (then work way back down)
I'll increase 5 lbs on the 2 singles each week. I did this in the past and had really good results. When I get to a PR weight, I hit the PR and only do it for one set. The following week I do 2 singles with it.

Bench - Heavy
warmup into 185 lbs x 3, 205 lbs x 2, 225 lbs x 1 x 2 sets (then work way back down)
I'll increase 2.5 lbs on the 2 singles each week. I also did this in the past and had good results. When I get to a PR weight, I hit the PR and only do it for one set. The following week I do 2 singles with it.

Push Press - Heavy
warmup into 185 lbs x 3, 195 lbs x 2, 215 lbs x 1 x 2 sets (then work way back down)
I'll increase 2.5 lbs on the 2 singles each week. Same rules as above.


I'm thinking this will be good for me. Conditioning work will decrease drastically as well. I'll also be lifting after dinner, thus allocating a lot more time to the gym giving me proper rest periods. I won't be bulking until winter, but I'll be back to 180 lbs pretty quick I'm sure. I'm excited about this. I won't be hitting PR's for a couple months, but I'll establish a good base and have good progress as long as I'm patient.

 

[WitchCraft]

You are one well planned individual. Good luck with all your goals Oblivian :icon_chee

I was wondering, did you notice it took longer to recover from always being hungry (in terms of muscle soreness)?

 

[Oblivian]

You are one well planned individual. Good luck with all your goals Oblivian :icon_chee

I was wondering, did you notice it took longer to recover from always being hungry (in terms of muscle soreness)?

Actually, I've been less sore during this cycle. I would guess it has to do with less volume on lifting. Conditioning doesn't make me that sore. I do remember after my first 6 mile run, I was REALLY sore. Other than that, it hasn't been too bad. I know I've gone a few times 7-9 days straight of training during this cycle without realizing I hadn't had a day off.

 

[Oblivian]

Plyos
One hour

*I decided I'll be starting my volume/rep days for the Big 4 this week. The weight is dropped down low enough where it shouldn't really be a problem for the next 2 weeks even though I'll be on a cut. We'll see how it goes.

 

[Oblivian]

It felt great to get back to a real strength workout with volume today.

Warmup
Jump Rope: 10 minutes
Power Cleans: 135 lbs x 3, 155 lbs x 2, 175 lbs x 1

Deadlift
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
405 lbs x 1 x 10 sets
*It felt good to get this volume in. Each single was smooth. First few were fast, next few were medium, last couple slowed down a bit. I ripped a callus pretty bad on the 9th single.

SOHP
95 lbs x 5 (warmup)
135 lbs x 3 (warmup)
155 lbs x 2 (not max effort)
175 lbs x 1
155 lbs x 3
*No real set/rep scheme. I'm just winging it until I fully start the new program. I did not go to failure on any of it. I was going to go for more reps on the 155, but I decided against it. I'll save it for another day.

Bas Rutten Cd's
Boxing: Five 2 min rounds
Thai Boxing: Five 2 min rounds
All Around Fighting: Five 2 min rounds

 

[WitchCraft]

Actually, I've been less sore during this cycle. I would guess it has to do with less volume on lifting. Conditioning doesn't make me that sore. I do remember after my first 6 mile run, I was REALLY sore. Other than that, it hasn't been too bad. I know I've gone a few times 7-9 days straight of training during this cycle without realizing I hadn't had a day off.

Haha you're an animal! 9 days straight??

I'm having a bit of an issue with soreness, that's why I asked. As soon as my soreness FINALLY subsides, its time for another workout.

 

[Oblivian]

Haha you're an animal! 9 days straight??

I'm having a bit of an issue with soreness, that's why I asked. As soon as my soreness FINALLY subsides, its time for another workout.

I'm not the guy to model practical programming around. Honestly, I've probably been overtraining for the past 2 years, so I'm just used to it. I just really like being in the gym and training. That's my primary hobby now, so being in the gym is more about having fun than logical progression at times. I'd obviously need to take more rest to have better strength gains.

 

[Deltron 3030]

It felt great to get back to a real strength workout with volume today.

Warmup
Jump Rope: 10 minutes
Power Cleans: 135 lbs x 3, 155 lbs x 2, 175 lbs x 1

Deadlift
225 lbs x 5 (DOH warmup)
295 lbs x 3 (DOH warmup)
345 lbs x 1 (DOH warmup)
405 lbs x 1 x 10 sets
*It felt good to get this volume in. Each single was smooth. First few were fast, next few were medium, last couple slowed down a bit. I ripped a callus pretty bad on the 9th single.

SOHP
95 lbs x 5 (warmup)
135 lbs x 3 (warmup)
155 lbs x 2 (not max effort)
175 lbs x 1
155 lbs x 3
*No real set/rep scheme. I'm just winging it until I fully start the new program. I did not go to failure on any of it. I was going to go for more reps on the 155, but I decided against it. I'll save it for another day.

Bas Rutten Cd's
Boxing: Five 2 min rounds
Thai Boxing: Five 2 min rounds
All Around Fighting: Five 2 min rounds

Nice work, dude. You make El Guapo proud!

 

[Oblivian]

Warmup
Jump Rope: 10 minutes

Overhead Squat
95 lbs x 5 (warmup)
135 lbs x 3
155 lbs x 2
175 lbs x 1
195 lbs x fail (*lost it early in descent)
195 lbs x 1 (*stuck in the hole for a bit, but got it up ok)
*I was going to go for 210 lbs next week, but 195 lbs was tough.

Bench Press
135 lbs x 5 (warmup)
165 lbs x 5 x 5 sets
*Really light. Working a lot on my arch, form, and leg drive.

LSD Run
7 miles (+1 mile PR)
*Perfect weather for this. I didn't even break a sweat due to the cool breeze. I felt like I could have kept going too.

 

[Oblivian]

Random day today.

Thickbar Pullups
BW x 10
+25 lbs x 7
+35 lbs x 5
+45 lbs x 3
BW x 10

April Conditioning Challenge
http://www.sherdog.net/forums/f14/april-conditioning-challenge-box-jumps-1179047/
12" box jumps x 110 reps in 3 minutes = 1320" total
*This was a fail as it was worse than my last time.

50 Burpee Challenge
1 min, 48 seconds (19 second PR)
*Insanely happy with this. Focused on speed the entire time and never really slowed down until the very end. I felt really calm and like I could catch a breath in mid-air. I do not think I'll ever beat this time as I have no idea where I'd improve.

Pinch Grip
Four 10's x 1 x 3 sets

Levering
Olympic Sleeve + 5 lbs x 3 x 3 sets (Set/Rep PR)

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

Dumbbell Claw Hold
20 lbs York x 30 seconds
30 lbs York x 5 seconds
20 lbs Hex x 30 seconds

Static Stretch (Upper Body Only)
15 minutes

 

[Oblivian]

Short and easy day of lifting. My body is feeling a bit broken down, so I took the rest of the night off. I'm also taking today off.

Warmup
Jump Rope: 10 minutes

Push Press
95 lbs x 5 (warmup)
135 lbs x 5
145 lbs x 5
155 lbs x 10
*Easy. This is the first day of working up to 10RM. I'll keep increasing by 5 lbs per week. Last time, I made it to 195 lbs. I'm hoping to get to 205 lbs this time.

Bent Over Row
135 lbs x 5 (warmup)
185 lbs x 5
205 lbs x 5
225 lbs x 3 x 3 sets
*All sets were strict/semi-strict.

 

[Oblivian]

Yesterday was a day off, but I skateboarded for an hour or so. Squat, Front Squats, and Heavy Bag/Burpee Rounds today.

 

[Oblivian]

Bodyweight is down to 163 lbs. Goal was 162.5 lbs by Monday, so I'm easily on track. One more week left of this...

Warmup
Jump Rope: 5 minutes
Overhead Squat: 95 lbs x 5
Box Squat: 135 lbs x 5; 185 lbs x 5

Squat
225 lbs x 5 x 5
*Very easy. I focused a lot on form. These first few weeks will sort of serve as a deload. I've always neglected rest/deloading, so this will be good for me.

Front Squat
225 lbs x 3
245 lbs x 2
265 lbs x 1
*I do not like doing Front Squats after Back Squats. I never thought Front Squats felt awkward, but they do after doing Back Squats. I am going to switch this up next week.

Bas Rutten Cd's/Heavy Bag/Burpee Rounds (All 3 min rounds, 1 min rest)
Round 1: Bas Rutten Boxing
Round 2: Bas Rutten Thai Boxing
Round 3: Bas Rutten All Around Fighting
Round 4: Heavy Bag - Jabs + Right Straights
Round 5: Heavy Bag - 1-2 combos + 2-1 combos
Round 6: Heavy Bag - Any straight punch + Straight punch combos
Round 7: Heavy Bag - Any punch + Any combo
Round 8: Burpees - 60 (40+10+5+5)
*I'll probably be doing this workout one more time before I'm done dropping weight. I'm fairly confident I can get 65 burpees on that last round. I'm also going to test my 100 burpee challenge time soon. Burpees feel really good right now.

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

Static Stretch
Lower Body Only - 15 minutes

 

[Pro Killer]

Can I just ask what the "All Round Fighting" Round entails???

I was watching Pride the other day and remember when everything was answered by the Bas Rutten big book of combat, I almost bought it at one point!!