Oblivian's Adaptations

Light Run
5k

CoC Grippers - Right Hand
CoC #1 x 8
CoC #1.5 x 5
CoC #2 x 1 x 5 sets
CoC #2.5 x negative

CoC Grippers - Left Hand
CoC #1 x 8
CoC #1.5 x 1 x 6 sets (held each single)
CoC #2 x negative

Static Stretch
15 minutes
 
Thanks Corrosion. By the way, I read about your grappling tourney. Did you ever get videos up? It sounds like you are ruthless when going for subs.

Went into the gym today and felt like working up to moderately heavy singles on everything. I wanted to make sure that my strength hasn't dropped too much and that I haven't turned into a complete bitch. It went fairly well - easiest was SOHP and worst was Bench. Everything else felt fine - not quick singles but not grinders.

Warmup
Jump Rope + Heavy Bag: 5-10 minutes

SOHP
95 lbs x 5
135 lbs x 3
175 lbs x 2
195 lbs x 1

Push Press
185 lbs x 3
205 lbs x 2
225 lbs x 1
250 lbs x 1

Front Squats
135 lbs x 5
225 lbs x 3
275 lbs x 2
315 lbs x 1

Back Squats
275 lbs x 3
325 lbs x 2
385 lbs x 1

Bench Press
135 lbs x 5
185 lbs x 3
205 lbs x 2
225 lbs x 1
250 lbs x 1
 
Jump Rope
3 minute round warmup

Bas Rutten Cds
Three 3 min rounds

Heavy Bag
Three 3 min rounds

Burpees
30 in a minute and a half

*Short on time and didn't want to go all out since I'll be lifting tomorrow.
 
Got some grip work in late last night:

CoC Grippers (Right Hand)
CoC #1 x 8
CoC #1.5 x 5
CoC #2 x 2
CoC #2.5 x fail/negative

CoC Grippers (Left Hand)
CoC #1 x 8
CoC #1.5 x 3
CoC #1.5 x 3
CoC #2 x fail/negative
*Left hand is feeling very awkward.

Below lifting is from this morning:

Warmup
Jump Rope + Heavy Bag: 10 minutes

SOHP
95 lbs x 5
135 lbs x 5
160 lbs x 5

Push Press
185 lbs x 5
215 lbs x 5

Squats + Front Squats
135 lbs x 5 (Front Squat)
185 lbs x 5 (Back Squat)
245 lbs x 3 (Front Squat)
245 lbs x 5 (Back Squat)
295 lbs x 1 (Front Squat)
295 lbs x 3 (Back Squat)
295 lbs x 1 (Front Squat)
295 lbs x 3 (Back Squat)
295 lbs x 1 (Front Squat)
295 lbs x 3 (Back Squat)

Bench Press
135 lbs x 5
195 lbs x 5
225 lbs x 3

Thickbar Pullups
+10 lbs x 8
 
It was hot as shit in the garage, so I cut down volume and upped intensity a bit.

Warmup
Jump Rope + Heavy Bag: 5 minutes

SOHP
95 lbs x 5
135 lbs x 10

Push Press
135 lbs x 5
185 lbs x 8

Front Squats + Back Squats
135 lbs x 5 (Front Squat)
185 lbs x 5 (Back Squat)
225 lbs x 5 (Front Squat)
275 lbs x 5 (Back Squat)
315 lbs x 1 (Front Squat)
315 lbs x 5 (Back Squat)

Bench Press
135 lbs x 5
185 lbs x 5
205 lbs x 8

Bent Over Row
135 lbs x 5
205 lbs x 8
 
Light Run
5k

CoC Right Hand
CoC #1 x 8
CoC #1.5 x 5
CoC #2 x 2 + forced close x 3 sets
CoC #2.5 x forced close
CoC #1 x 8

CoC Left Hand
CoC #1 x 8
CoC #1.5 x 3
CoC #2 x 1 x 3 sets
CoC #1 x 8

Static Stretch
20 minutes
 
Warmup
Jump Rope + Heavy Bag: 10 minutes

SOHP
95 lbs x 5
135 lbs x 5
160 lbs x 3
185 lbs x 2

Push Press
185 lbs x 3
205 lbs x 2
235 lbs x 1
240 lbs x 1
245 lbs x 1

Front Squats + Back Squats
135 lbs x 5 (Front Squats)
185 lbs x 5 (Back Squats)
225 lbs x 5 (Front Squats)
275 lbs x 5 (Back Squats)
295 lbs x 2 (Front Squats)
335 lbs x 2 x 3 sets (Back Squats)

Bench Press
135 lbs x 5
185 lbs x 5
225 lbs x 3 x 3 sets

Thickbar Chins
+15 lbs x 5 x 3 sets
 
Heavy Bag
Eight 3 min rounds

CoC Grippers (Right Hand)
CoC #1 x 10
CoC #1.5 x 5 x 3 sets
CoC #2 x 1 w/ long hold

CoC Grippers (Left Hand)
CoC #1 x 8
CoC #1.5 x 3 x 3 sets
CoC #1.5 x 1 w/ long hold

Static Stretch
20 minutes
 
Short but intense session. It was way too hot to be out for more than an hour.

Warmup
Jump Rope + Heavy Bag: 4-10 minutes

SOHP
05 lbs x 5
135 lbs x 5
165 lbs x 3
197.5 lbs x 1
*Single was a bit of a grinder

Push Press
205 lbs x 3
225 lbs x 2
255 lbs x 1
*This is going to be the heaviest I go until I get on an actual routine.

Front Squats
135 lbs x 5
225 lbs x 5
275 lbs x 5

CoC Grippers
#1 x 12 x 3 sets (Right Hand)
#1 x 10 x 3 sets (Left Hand)
 
Thanks ASU. The set went easier than expected.

Warmup
Heavy Bag + Jump Rope: 5-10 minutes

Overhead Squats
95 lbs x 5
135 lbs x 3
160 lbs x 2
185 lbs x 1

Squats
225 lbs x 5
275 lbs x 5
315 lbs x 3
365 lbs x 3

Bench Press
135 lbs x 5
185 lbs x 5
205 lbs x 5
225 lbs x 5

Power 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
195 lbs x 1
205 lbs x 1
 
Light Run
5 miles

CoC Grippers (Right Hand)
CoC #1 x 10
CoC #1.5 x 5
CoC #2 x 2
CoC #2.5 x forced close
CoC #2 x 1 with long hold

CoC Grippers (Left Hand)
CoC #1 x 8
CoC #1.5 x 3
CoC #2 x 1
CoC #2 x forced close
CoC #1.5 x 1 with long hold

Static Stretch
20 minutes
 
This week, I picked up my grippers again for the first time in quite awhile...we'll see how long I stick with it.
 
XTrainer said:
This week, I picked up my grippers again for the first time in quite awhile...we'll see how long I stick with it.
Click to expand...

I don't know how long I'll stick with it myself. I was going to try to get to the 2.5, but I'm not really close. I've got stronger as closing the #2 is much easier and I can now get 2 reps, but the 2.5 would take more time devotion than I really care to give.
 
Bas Rutten Cds
Thai Boxing: Ten 2 min rounds

CoC Grippers (Right Hand)
CoC #1 x 10
CoC #1.5 x 5 x 2 sets
CoC #2 x 1 w/ hold x 2 sets

CoC Grippers (Left Hand)
CoC #1 x 8 x 2 sets
CoC #1.5 x 3 x 2 sets
CoC #1.5 x 1 w/ long hold

Static Stretch
15 minutes
 
Temperature in garage = 108 degrees. Not a single fuck was given.

Warmup
Jump Rope + Heavy Bag: 5 minutes

SOHP
95 lbs x 5
135 lbs x 10

Push Press
135 lbs x 5
185 lbs x 10

Front Squats
135 lbs x 5
225 lbs x 5
295 lbs x 3 (PR?)

Back Squats
315 lbs x 3
365 lbs x 1
405 lbs x 1
*Heaviest I plan on going until I start a routine.

Thickbar Pullups
BW x 15
 
Oblivian said:
Temperature in garage = 108 degrees. Not a single fuck was given.

Warmup
Jump Rope + Heavy Bag: 5 minutes

SOHP
95 lbs x 5
135 lbs x 10

Push Press
135 lbs x 5
185 lbs x 10

Front Squats
135 lbs x 5
225 lbs x 5
295 lbs x 3 (PR?)

Back Squats
315 lbs x 3
365 lbs x 1
405 lbs x 1
*Heaviest I plan on going until I start a routine.

Thickbar Pullups
BW x 15
Click to expand...

Nice, especially for not having done much heavy squatting lately.
 
Thanks XTrainer.

First time getting volume in for a while. The heats been keeping workouts short, so this workout seemed to take forever.

Warmup
Jump Rope + Heavy Bag 10 minutes

SOHP
95 lbs x 5
150 lbs x 8

Push Press
185 lbs x 3
205 lbs x 2
235 lbs x 1 x 5 sets

Front Squats
135 lbs x 5
225 lbs x 10

Back Squats
225 lbs x 5
275 lbs x 5
315 lbs x 5
345 lbs x 3

Bench Press
135 lbs x 5
185 lbs x 5
235 lbs x 2 x 3 sets

Thickbar Pullups
BW + 35 lbs x 1 x 3 sets
 
Heavy Bag
Five 3 min rounds

CoC Right Hand
CoC #1 x 10
CoC #2 x 1 x 5 sets

CoC Left Hand
CoC #1 x 8
CoC #1.5 x 3 x 5 sets

Static Stretch
20 minutes
 
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