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Oblivian's Adaptations

get some spray tan. it will make you strong


those are some impressive pics though. Wish I had the abzors
 
oblivian said:
lol. Thanks. I mowed the lawn with my shirt off a couple days before, but it wasn't sunny enough to do anything. Gtl baby.

gtlgymtanlaundry.jpg
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yes!
 
Warmup
Jump Rope: 5-10 minutes

Push Press
95 lbs x 5 (warmup)
135 lbs x 5 (warmup)
185 lbs x 3
205 lbs x 2
215 lbs x 1 x 3 sets
205 lbs x 2
185 lbs x 3
*Everything went smooth, but 215 lbs didn't feel light as I would have thought. I haven't really been working with heavy weight on Push Press since I was doing the 5/3/1.

Squats
135 lbs x 5 (warmup)
185 lbs x 5 (warmup)
235 lbs x 5 x 5 sets
*This felt light. I'm playing around with a wider stance and liking it so far. We'll see when I actually get to decent weight.

Thickbar Pullups
BW x 12
+25 lbs x 5 x 3 sets
BW x 12
*These felt horrible. I need to really figure out my diet. I've been eating like I'm bulking since I made the weight, but I'm not planning on bulking yet. I had a huge dinner and then a peri-workout smoothie with peanut butter, oats, and a full banana. By the time I got to this lift, I was very uncomfortably full. I almost felt like puking at one point.
 
I wanted to get a light run in, but it was supposed to rain. I hit the heavy bag instead.

Heavy Bag/Burpee Rounds (3 min rounds, 1 min rest)
Round 1: Jabs and Right Straights
Round 2: 1-2 and 2-1 combos
Round 3: Mixture of any straight punch or any straight punch combo
Round 4: Hooks
Round 5: Any 3 punch combo
Round 6: Mixture of all punches and combos
Round 7: Mixture of all punches, combos, kicks, and knees (more focus on knees and kicks)
Round 8: Burpees - 55 complete (30+10+5+5+5)

*I tweaked my knee a tiny bit in Round 7 turning my hip over on a kick. It feels fine this morning though, but it felt really uncomfortable last night. I was going to do core work and stretch, but I wanted to get off of my feet for the rest of the night to let the knee rest.
 
Sort of a not very good and odd lifting day.

Warmup
Jump Rope: 5-10 minutes

Squats
135 lbs x 5 (warmup)
185 lbs x 5 (warmup)
225 lbs x 5
275 lbs x 3
295 lbs x 2
315 lbs x 1 x 2 sets
295 lbs x 2
275 lbs x 3
*A lot harder than it should have been. I have a long way to go to get back to where I was at on these.

Bench
135 lbs x 5 (warmup)
175 lbs x 5 x 5 sets
*Easy. My back was really sore/hurting on my arch.

Barbell Shrugs
225 lbs x 10 x 3 sets
*I haven't done these forever. I've never been a huge fan of shrugs.

*My back is sore as shit. That leads me to believe my form was shit (good morning the weight) on the Squats. My form has felt really solid on the 5x5 Squats, so I may just need to get used to heavier Squats again. I will probably repeat the same weights next week. Maybe I'll do an extra single with 315 lbs.
 
Yesterday was rest. I'm still a bit sore for some reason. Weight is finally going up, so that's good. 168.4 lbs this morning.
 
Warmup
Jump Rope: 5-10 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)
435 lbs x 1 x 4 sets
*Everything went up fine. The only bad thing is that BOTH of my hands/palms are now bruised. I have no idea how or why this happens. I used to think it was from grippers, but I haven't used a gripper for a while. I also let go of the bar before it hits the ground, so it's not from impact. Maybe I just have pussy hands.

Push Press
95 lbs x 5 (warmup)
135 lbs x 5
145 lbs x 5
165 lbs x 10
*Easy. I should continue with the 5 progressions fairly easily up to 185 lbs I think.

Close Grip Bench
135 lbs x 5 (warmup)
185 lbs x 3 x 3 sets

Skullcrushers
45 lbs x 20
65 lbs x 15
65 lbs x 12
*I had no idea what to use for these. I haven't done these in over 2 years.

Light Run/Jog
5k

Ab Wheel Rollouts Using Furniture Gliders
10 reps from knees (getting used to the furniture gliders)
3 sets of 10 (first 5 from standing, next 5 from knees)
*I like these for the rollout part, but it's a little rough on the rollback.

Static Stretch
20 minutes (full body)
 
Warmup (Morning)
Jump Rope: 5-10 minutes
Explosive Plyo Pushups: 3 sets of 10

Bench Press
135 lbs x 5 (warmup)
185 lbs x 3
205 lbs x 2
225 lbs x 1 x 3 sets
205 lbs x 2
185 lbs x 3
*Easy, but I will only progress in 2.5 lbs increments. It's amazing how I'll nail leg drive and other form factors on some sets and then completely miss them on others.

Dumbbell Rows
40 lbs x 10
60 lbs x 8 x 3 sets
40 lbs x 10
*I haven't done these in years. There is definitely room for improvement here.

Warmup (Afternoon)
Jump Rope: 5 minutes
Back Squats: 135 lbs x 5

May Conditioning Challenge - 5 minutes of Back Squats
http://www.sherdog.net/forums/f13/may-conditioning-challenge-5-minutes-alone-back-squats-1200572/
170 lbs x 60 reps in 5 minutes = 3246 Wilks (4th place currently)
*There is definitely room for improvement, but I don't think I'll be catching Blenderate or Brad Morris. I did a set of 20, a set of 15, a set of 12, a set of 10, and a set of 8. I think if I extend the sets out to something like a set of 25, a set of 20, a set of 15, and a set of 12, I'll do really well.

*I cut it off here. I was really tired from the Conditioning Challenge. I need to get in grip work soon. Today will be a day off where I possibly skateboard, Tuesday is lifting, and I think I may take Wednesday off on everything but grip work.
 
I've busted capallaries in my hands deadlifting but no bruising. I have a spot from one right now.
 
Nice work in here, O. Looks like your strength is creeping back up again.
 
Deltron 3030 said:
Nice work in here, O. Looks like your strength is creeping back up again.
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Thanks. This new program is about patience....and gunzors. Everything starts of low, and for the first time in a long time, I'm doing some isolation/hypertrophy stuff. I'm hoping it may hit some neglected areas and that everything works out in the long run. I probably won't have a PR for a long time though.
 
Yesterday was a day off, but I got in some skateboarding while helping teach my nephew to ride his bike. I was sore as shit still from the conditioning challenge. Today is Push Press (heavy), Squats (volume), and a Deadlift assistance lift. I'm thinking of doing Good Mornings for the first time. Any advice for a Good Morning noob?
 
DEVILsSON said:
Nice training.


What do you do for the DOMS after the squat challenge?
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I took a contrast shower that night, but basically I've just been resting and eating a lot. I slept about 9 hours last night. Normally I just work through the soreness.
 
Let us know how did you felt the goodmornings, I've been meaning to try them. Will you do them low bar or high bar?
 
Do good mornings low bar. If you do them high bar the bar the bar often ends up on the neck. Start off light, and get the feel for them first, I find it odd to bend forward with a lot of weight on my back when the first instinct is to squat. Straight leg good mornings emphasize the hamstrings, bent leg emphasizes the glutes. I find it easier to keep my center of gravity over my feet with bent leg GMs, they also don't require as much flexibility.
 
Warmup
Jump Rope: 5 minutes

Push Press
95 lbs x 5 (warmup)
135 lbs x 5 (warmup)
185 lbs x 3
205 lbs x 2
217.5 lbs x 1 x 2 sets
217.5 lbs x fail (shitty setup/use of legs)
217.5 lbs x 1
205 lbs x 2
185 lbs x 3

Squats
135 lbs x 5 (warmup with box squats)
185 lbs x 5 (warmup with box squats)
240 lbs x 5 x 5 sets
*Weight is still flying up. My legs still feel worked from the volume though.

Seated Good Mornings
135 lbs x 15
185 lbs x 10
205 lbs x 10
225 lbs x 8
*Odd lift. I decided to go seated as I used to have a problem good morning weight on my squat. I watched a few videos, and my ROM isn't near as good as some people. I went low bar and tried going down as far as possible. For reference, mine probably looked more like this: YouTube - Seated Good Morning-95x5 form check than like this: YouTube - EliteFTS.com - Seated Goodmorning *a classic In fact, I'm not so sure my ROM was quite as good as some of the reps on the first video. It just felt awkward.

Gunzors
DB Curls: 45 lbs x 3
Chins: BW x 18
DB Curls: 30 lbs x 12
 
Good gunzor work, make sure you hit the tricepicons alot too for total jaktiness
 
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