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Oblivian's Adaptations

Oly Lifting Day

Warmup
Jump Rope + Heavy Bag: 10 minutes

Overhead Squats
95 lbs x 5
135 lbs x 1
145 lbs x 1
155 lbs x 1
165 lbs x 1
175 lbs x 1
190 lbs x 1
*Snatch grip. Weight feels MUCH heavier above my head as compared to a narrow grip. Balance may be easier though.

Full Cleans
135 lbs x 1
145 lbs x 1
155 lbs x 1
165 lbs x 1
175 lbs x 1
185 lbs x 1 x 3 sets
*Lots of work to be done on these, but I do think I'm improving a shade. Form probably looks better with the lighter weight, but I wanted to see what it looked like when my form starts breaking down a bit.



Power Cleans to Split Jerk
135 lbs x 1
185 lbs x 1
205 lbs x 1
*Power Cleans did not feel right at all today.

Split Jerks
225 lbs x 1 x 3 sets
*Filmed all 3 and loled at every set. It feels like I'm dipping down and doing a decent split, but it doesn't look like it at all on video. It's basically a Push Press where I get airborne for a split second and slightly split my legs. I need to learn to dip down. I may film a lighter weight set and see if it looks ok and I'm just failing to do it properly with heavier weight.

January Conditioning Challenge
http://www.sherdog.net/forums/f13/j...challenge-frankie-edgar-bw-challenge-1484675/

28 reps - Bench 14 reps, Chins 14 reps, BW = 190 lbs

*Hope to improve this to at least 30 reps next week.

Static Stretching
15 minutes
 
Warmup
Jump Rope + Heavy Bag: 5-10 minutes
Bent Over Rows: 135 lbs x 5 x 3 sets

Bench Press
135 lbs x 5
185 lbs x 5
205 lbs x 5
220 lbs x 3 x 3 sets
*Easy - still tweaking form and setup.

Squats
185 lbs x 5
225 lbs x 5
280 lbs x 10
*Beltless - easy but still uncomfortable at high reps

Burpees
Set of 25 (timed around a minute)
Set of 15
2 quick sets of 5
*First time doing burpees in around 8 months. Speed is still there and lungs aren't too bad, but muscle endurance is lacking considerably. It's no surprise since I was mainly doing singles the last 3 months.

Static Stretch
10-15 minutes

*Too much snow for chins.
 
I haven't followed your log at all in the past year. But I remember your old lifts. I'm impressed with your progress. You finally got the legendary 275 on bench! I'm going to make it my goal to beat your squat and over head press. So keep it up, or I will pass you! (Even though I'm really far behind lol)

*Lots of work to be done on these, but I do think I'm improving a shade. Form probably looks better with the lighter weight, but I wanted to see what it looked like when my form starts breaking down a bit.
Click to expand...

I first learned power cleans. When I went over to cleans I had the same problem as you in the video, I would basically do a powerclean, then squat lol. I'm cutting weight at the moment, but once I'm done with that I'm going to start only doing olympic lifting. I enjoy it more than power lifting.

Again, impressed with your progress.
 
Last edited:
Thanks. The improvement had a lot to do with just focusing on strength only. I'd always been focusing on conditioning and other things simultaneously. Getting adequate rest and sleep does wonders.
 
Bas Rutten Cd's
Boxing: Two 3 min rounds
Thai Boxing: Two 3 min rounds

Heavy Bag Rounds (3 min rounds, 1 min rest)
Round 1: Jabs, Double Jabs
Round 2: Right Straights
Round 3: 1-2 combos, 2-1 combos, 1-1-2 combos
Rounds 4-6: Mixture of everything including kicks
*Rounds 4-6 focus on power a bit more, and I tend to become heavy footed and lean in. Need to work on that. I'm really enjoying getting back into heavy bag work. Probably ranks right up there with heavy lifting when it comes to having fun training.
 
Awesome log ill be looking at it each update. You've got nice lifts on..well everything and your Deadlift scares me.
 
The clean looks pretty good to me! (for whatever that's worth)

I'd just chill out a bit more in the set up. Especially with light weights it's easier to concentrate and set up for the rest of the lift if you take the first pull calmly and just squeeze it off the ground. Catching it in a squat as Steak mentioned will come with practise, and when you get to weights heavy enough that a full extension will not bring it to power clean height.
 
hymn said:
The clean looks pretty good to me! (for whatever that's worth)

I'd just chill out a bit more in the set up. Especially with light weights it's easier to concentrate and set up for the rest of the lift if you take the first pull calmly and just squeeze it off the ground. Catching it in a squat as Steak mentioned will come with practise, and when you get to weights heavy enough that a full extension will not bring it to power clean height.
Click to expand...

I was hoping you'd see the video. The clean looked halfway decent to me, but I'm not good at eyeballing oly technique. I'm just going to keep drilling it. A lot of times, I just want to Power Clean out of old habit. In fact, I know that I have actually done that before and completely forgot to squat down. Thanks for the response.
 
Thanks for the response.
Click to expand...

No problem! I don't know cleans beyond the bare basics I learned on my own anyway, but I'm glad if it's of some use.

A lot of times, I just want to Power Clean out of old habit. In fact, I know that I have actually done that before and completely forgot to squat down.
Click to expand...

That will smoothen out with practise. One thing that will help you learn to clean into a squat is to warm up, cool off, or whatever, by drilling hang squat cleans with something comfortable like 135 on the bar. From the hang position, give the bar just the slightest nudge with your hips, and drop under.
 
Warmup
Jump Rope + Heavy Bag: 5-10 minutes
Front Squats: 135 lbs x 5, 185 lbs x 5

Squats
225 lbs x 5
275 lbs x 5
295 lbs x 3
325 lbs x 3 x 3 sets
*+10 lbs next week. I'm starting to get a bit OCD with Squats and feeling as if I'm crooked. This results in pause between reps to see if my feet are fine, in which they normally are.

SOHP
95 lbs x 5
135 lbs x 5
160 lbs x 3 x 3 sets
*Pretty easy. +5 lbs next week.

Thickbar Chins
+12.5 lbs x 5 x 5 sets
*I feel like I'm getting back into the groove on these. Muscle endurance wasn't an issue at all.

Static Stretch
10-15 minutes
 
Snitz said:
Just got a Lower Class Brats back patch for my BJJ gi. Thought you'd get a kick outta that lol
Click to expand...

Nice. I bet a lot of people haven't heard of the band and are wondering what the fuck it means.

Warmup
Jump Rope + Heavy Bag: 10 minutes
Power Cleans: 135 lbs x 3, 165 lbs x 2, 185 lbs x 1

Deadlifts
225 lbs x 5 (DOH warmup)
315 lbs x 3 (DOH warmup)
365 lbs x 1 (DOH warmup)
405 lbs x 1
455 lbs x 1 x 3 sets
*I think I'm going to run a +5 lbs progression on this until 475 lbs. After that, I'm dropping a set while keeping the +5 lbs up to 495 lbs. I'll then switch to one top single while continuing the +5 lbs progression and hopefully set a new 1RM.

Front Squat
185 lbs x 5 (warmup)
225 lbs x 3
280 lbs x 3 x 3 sets
*Similar to the above thinking, I'm going to run this until 295 lbs. I'll then move to 3 sets of doubles up to 315 lbs. After that, 3 singles until I can't hit 3 sets. I'll continue the progression but drop a set. When I can't do 2 sets, I'll just work a top single and hopefully have a new PR.

Bench Press
135 lbs x 5 (warmup)
185 lbs x 5
205 lbs x 10
*Wanted 11, but stopped at 10. Arms were too wore out and I was pretty sure I'd fail.

Thickbar Chins
BW x 16
 
Had to take a full week off to completely redo a room in our house. First day back.

Warmup
Jump Rope + Heavy Bag: 10 minutes
Power Cleans: 135 lbs x 3, 165 lbs x 2, 185 lbs x 1

Deadlifts
225 lbs x 5 (DOH warmup)
315 lbs x 3 (DOH warmup)
365 lbs x 1 (DOH warmup)
410 lbs x 3 x 3 sets

Front Squats
185 lbs x 5 (warmup)
225 lbs x 3
285 lbs x 3 x 3 sets
*Last rep was rough in each set.

Bench Press
135 lbs x 5
185 lbs x 5
205 lbs x 10
*Can't seem to break past that tenth rep

Thickbar Chins
+30 lbs x 1 x 8 sets
*Very short rest periods due to the extreme cold.

Static Stretch
10 minutes
 
Oblivian said:
Had to take a full week off to completely redo a room in our house. First day back.

Warmup
Jump Rope + Heavy Bag: 10 minutes
Power Cleans: 135 lbs x 3, 165 lbs x 2, 185 lbs x 1

Deadlifts
225 lbs x 5 (DOH warmup)
315 lbs x 3 (DOH warmup)
365 lbs x 1 (DOH warmup)
410 lbs x 3 x 3 sets

Front Squats
185 lbs x 5 (warmup)
225 lbs x 3
285 lbs x 3 x 3 sets
*Last rep was rough in each set.

Bench Press
135 lbs x 5
185 lbs x 5
205 lbs x 10
*Can't seem to break past that tenth rep

Thickbar Chins
+30 lbs x 1 x 8 sets
*Very short rest periods due to the extreme cold.

Static Stretch
10 minutes
Click to expand...

You do a lot of things in one workout. Is that how you like it, or is it by necessity?

Unrelated, I thought there was a BW bench/chin up challenge going on, but don't see the thread anymore. I was going to attempt it tomorrow, provided that I could do pull ups instead of chins (no bar here, just handles too wide for chins).
 
XTrainer said:
You do a lot of things in one workout. Is that how you like it, or is it by necessity?

Unrelated, I thought there was a BW bench/chin up challenge going on, but don't see the thread anymore. I was going to attempt it tomorrow, provided that I could do pull ups instead of chins (no bar here, just handles too wide for chins).
Click to expand...

Well I sort of deloaded. When I start a new routine, I like to get in a lot of volume at first. By the end of this routine, I'll be doing very low volume and maybe even lifting only twice a week (similar to the end of 2010). Saturdays routine is always the roughest for me.

Here is the conditioning thread: http://www.sherdog.net/forums/f13/j...challenge-frankie-edgar-bw-challenge-1484675/

Pullups are fine. I was going to attempt it again today as well. I'm hoping to get 30.
 
OK, cool. Yeah, I'm going to try to hit 275 tomorrow, and then I'll jump into the challenge right after that, I'm thinking. Have no idea what I'll be capable of, but I do know that high-volume benching kills my pull ups, so it will be interesting.
 
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