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My Log for OMOB


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#1 kgpagel

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Posted 03 February 2017 - 09:08 PM

Here is my weekly log for OMOB

 

Goals:

Squat- 405#

Deadlift- 495#

OVP- 200#

 

Starting #s

Squat- 310#

Deadlift- 374#

OVP- 159#

 

Monday-

Squat- 3*186, 3*217, 3*232.5, 8*263.5

Deadlift- 3*225, 3*262, 3*280.5, 5*318

Front Squat- 3*8*155

Good Mornings- 3*5*95

 

Tuesday-

OVP- 3*95.5, 3*111.5, 3*119.5, 6*135

Pull Ups- 11, 7, 6, 5, 11

Weighted Chin Ups- 3*5*25

Push Ups- 3*20

 

Wednesday-

Day Off (Sick)

 

Thursday-

EMOM Legs

Squat- 4*10Min*186

Deadlift- 4*10Min*225

 

Friday-

EMOM Upper

OVP- 4*10Min*95.5

Pull Ups- 11, 8, 6, 6, 10

Incline DB Press- 3*9*52.5

 

(Did little to no conditioning this week because I was sick).


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#2 Stu

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Posted 03 February 2017 - 09:11 PM

Good googly moogly!

Looks awesome K!
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Sua Sponte ! Now Get off my lawn ! :angry:


#3 Pops

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Posted 03 February 2017 - 11:31 PM

Good work
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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#4 steviesch

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Posted 05 February 2017 - 09:54 AM

Nice work...seeing good sets of pull ups always fires me up. I love(hate) that exercise and I am way off hitting 10 strict even once...but am gonna get their!!!
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#5 kgpagel

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Posted 10 February 2017 - 02:22 PM

Here is my weekly log for OMOB

 

Goals:

Squat- 405#

Deadlift- 495#

OVP- 200#

 

Starting #s

Squat- 310#

Deadlift- 374#

OVP- 159#

 

Monday-

Squat- 2*217, 2*248, 2*263.5, 5*279

Deadlift- 2*262, 2*300, 2*318, 3*337

Front Squat- 3*8*165

Good Mornings- 3*5*95

 

Tuesday-

OVP- 2*111.5, 2*127.5, 2*135.5, 5*143.5

Pull Ups- 7, 5, 5, 3, 8

Weighted Chin Ups- 3*5*25

Push Ups- 3*20

 

Conditioning-

15 min amrap

10 Floor Press *135

16 KBSwings *53

29 Ab Fall Outs

200 m Row

(4 rounds + 54 reps)

 

Wednesday-

Conditioning

15 min amrap

Good Morning-6*65

14 Box Jumps

17 Hollow Rocks

2 Min Bike

(4 rounds)

then

1500 m Row

6:22

 

Thursday-

EMOM Legs

Squat- 3*12Min*217

Deadlift- 3*12Min*262

Lunges-2*14*52.5

GHD Sit Ups-2*18

 

Friday-

EMOM Upper

OVP- 3*12Min*111.5

Pull Ups- 7, 5, 4, 4, 7

Incline DB Press- 3*9*52.5

Conditioning-

15 min amrap

10 High Pulls *53

10 Burpees

15 Ab Wheel

(6 + 13 reps)


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#6 Poppy G

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Posted 10 February 2017 - 02:53 PM

How you finding this version?
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My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#7 kgpagel

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Posted 10 February 2017 - 03:50 PM

I like it a ton. It gives me a chance to work on imbalances more. To make sure I do some maintenance on my shoulders or hips.

Also, the (+) version is killer. I really feel gassed after every day.


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#8 Pops

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Posted 10 February 2017 - 04:08 PM

Kick ass comprehensive week.

Well done
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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#9 kgpagel

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Posted 18 February 2017 - 05:16 PM

Here is my weekly log for OMOB

 

Goals: (Starting #s)

Squat- 405# (310#)

Deadlift- 495# (374#)

OVP- 200# (159#)

 

Monday-

Squat- 1*248, 1*279, 1*295, 3*310

Deadlift- 1*299.5, 1*337, 1*355.5, 1*374

Front Squat- 3*6*205

Good Mornings- 3*5*105

 

Tuesday-

OVP- 1*127.5, 1*143.5, 1*151, 1*159

Pull Ups- 7, 5, 4, 4, 7

Weighted Chin Ups- 3*5*25

Push Ups- 3*20

 

Olympic Work for Valentines day with the hunny!

 

Wednesday-

Conditioning

15 min amrap

Deficit Deadlift-7*135

KB Swings 17*53

Ab Wheel 21

(5 rounds + 15 reps)

then

9 min

300m Row

Box Jumps 14

GHD Sit Ups 10

(2 Rounds + 9 Reps)

 

Thursday-

EMOM Legs

Squat- 2*15Min*248

Deadlift- 2*15Min*299.5

Lunges-2*14*52.5

GHD Sit Ups-2*18

 

Friday-

EMOM Upper

OVP- 2*15Min*127.5

Pull Ups- 8, 5, 4, 4, 8

Incline DB Press- 3*10*52.5

Conditioning-

15 min amrap

Thrusters 10*65

100m Row

Russian Twists 20*35

Ring Dips 7

(5 rounds + 17 reps)

 

Saturday-

Olympic Work

EXHAUSTING WEEK!!!


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#10 Poppy G

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Posted 18 February 2017 - 05:50 PM

Looking good my man
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My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#11 kgpagel

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Posted 19 February 2017 - 01:15 AM

Looking good my man

Thanks. Is Essex close to Sussex? I'll be there this summer.



#12 Poppy G

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Posted 19 February 2017 - 02:51 PM

London and a river called Thames between us.. Takes me over an hour just to get to the border of our counties.
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My last word will probably be
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"Now, get off my lawn!" :angry:

#13 kgpagel

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Posted 25 February 2017 - 06:43 PM

Here is my weekly log for OMOB (Deload)

Goals: (Starting #s)

Squat- 405# (310#)

Deadlift- 495# (374#)

OVP- 200# (159#)

 

Monday- FSquat- 3*10*135

Sumo Deadlift- 2*12*154

Conditioning

 

Tuesday-Reverse Barbell Row 2*10*154

Pull Ups 5

Close Grip Pull Ups 5

Wide Pull Ups 5

Chin Ups 5

Shoulder Maintenance

 

Wednesday-Conditioning

 

Thursday-

Rest

 

Friday-Dyn Warm Up

Conditioning-

CF Open 17.1

185 Reps (RX)

500m Row

 

Saturday-

Olympic Work


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#14 kgpagel

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Posted 06 March 2017 - 05:35 PM

Here is my weekly log for OMOB

Goals: (Starting #s)

Squat- 405# (310#)

Deadlift- 495# (374#)

OVP- 200# (159#)

 

Monday- Squat- 3x196, 3x227, 3x245, 6x275

Deadlift- 3x235, 3x274, 3x294, 4x329

Lunges- 3x6x155

 

Tuesday-OVP- 3x100.5, 3x116.5, 3x124.5, 5x140

Pull Ups- 8, 6, 4, 4, 8

Weighted Chin Ups- 3x5x30

Conditioning- 15 min- 5 Ring Dips, 19 100m Sprint Row, 24 TTB (1 round & 11 reps)

 

Wednesday-Conditioning- 15 min- 9 Good Mornings (75#), 15 Jump Lunges, 24 Ab Rollouts, 5 Snatch Grip Deadlifts (164#) (6 rounds & 7 reps)

30:30 Rows

Myo Fasc Release

 

Thursday- Squat- 4x10minx196

Deadlifts- 4x10minx235

Sumo Deadlift High Pull- 2x6x124

Ab Rollout- 2x20

 

Friday- OVP- 4x10minx100.5

Conditioning- 30:30 Row

CrossFit Open 17.2 (Scaled)- (5 Rounds & 3 reps-- 173 reps)

 

Saturday-

Olympic Work


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#15 danduerksen

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Posted 06 March 2017 - 05:40 PM

You put in some serious work. Way to go.


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"He who wants to succeed should learn how to fight, to strive and to suffer. You can acquire a lot in life if you are prepared to give up a lot to get it."

 

Practice the basics as if they were advanced. That's the key to advancing


#16 Pops

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Posted 07 March 2017 - 01:39 AM

Nice job
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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#17 kgpagel

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Posted 11 March 2017 - 05:10 PM

Here is my weekly log for OMOB

Goals: (Starting #s)

Squat- 405# (310#)

Deadlift- 495# (374#)

OVP- 200# (159#)

 

Monday- Squat- 2x227, 2x258, 2x273.5, 6x289

Deadlift- 2x274, 2x310, 2x327, 3x347

Lunges- 3x6x165

Good Mornings- 3x5x135

 

Tuesday-OVP- 2x116.5, 2x132.5, 2x140.5, 3x148.5

Pull Ups- 8, 6, 5, 4, 9

Weighted Chin Ups- 3x5x30

Conditioning- 15 min- 11 High Pulls (53#), 20 Box Jumps, 18 Russian Twists (35#)(5 rounds + 13 reps)

 

Wednesday-Conditioning- 15 min- 6 Lunges (135#), 15 Jumping Lunges, 10 GHD Sit Ups, 6 Snatch Pulls (154#), 10 KB Swings (53#) (4 Rounds + 32 reps)

30:30 Rows x 2

Myo Fasc Release

 

Thursday- Squat- 3x12minx227

Deadlifts- 3x12minx274

Sumo Deadlift High Pull- 2x8x114

Ab Rollout- 2x20

 

Friday- OVP- 3x12minx116.5

Conditioning- 

CrossFit Open 17.3- (4 Rounds & 9 reps)


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#18 kgpagel

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Posted 18 March 2017 - 04:27 PM

Here is my weekly log for OMOB Goals: (Starting #s)

Squat- 405# (310#)

Deadlift- 495# (374#)

OVP- 200# (159#)

 

Monday- Squat- 1x258, 1x289, 1x302, 2x320

Deadlift- 1x309.5, 1x347, 1x365.5, 2x384

Lunges- 3x6x185

Good Mornings- 3x5x145

 

Tuesday-OVP- 1x132.5, 1x148.5, 0x156, 0x164 (Been dealing with slight shoulder pain for 3+ months. Pain became so intense this time I have decided to see a doctor)

 

Wednesday-Conditioning- 15 min- 10 Good Mornings (75#), 17 Jumping Lunges, 18 Sit Ups, 2 Min Bike (4 Rounds) (Avoiding pressing movements for shoulder)

30:30 Rows x 3

Myo Fasc Release

 

Thursday- Squat- 2x15minx258

Deadlifts- Skipped for Shoulder

Sumo Deadlift High Pull- Skipped for shoulder

 

Friday- OVP- Skipped for shoulder

Conditioning- 1600m Row (6:30)

6 min bike


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#19 ThinBlueLine

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Posted 21 March 2017 - 12:20 AM

Hope shoulder gets better. Very solid numbers!


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#20 VidaMD

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Posted 21 March 2017 - 12:55 AM

Good work and mend that shoulder!
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