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My Log for OMOB


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#21 Stu

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Posted 21 March 2017 - 03:51 AM

Sucks about the shoulder. Wishing you the best.


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Sua Sponte ! Now Get off my lawn ! :angry:


#22 kgpagel

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Posted 23 March 2017 - 08:14 PM

Deload Week!!!

 

Monday- Form Work:

Squat 4x10minx145#

Conditioning: 10min- 5 lunges (135#), 22 air squats, 26 hollow rocks (4 rounds + 47 reps)

30:30 rows

 

Tuesday-Form Work:

Deadlifts 4x10minx184#

Conditioning (with the wife!!!): 15 min- 12 goblet squats (53#), 100m run, 15 sit ups, 12 Jumping lunges (7 rounds + 1 rep)

 

Wednesday- Conditioning: 10 min- 5 squats (95#), 7 pull ups, 15 GHD sit ups (4 rounds + 21 reps)

30:30 rows

 

Thursday- Form Work:

Deadlifts 4x10minx184#

Squats 4x10minx155#

Conditioning: 10 min bike

 

Friday- Day Off


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#23 kgpagel

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Posted 31 March 2017 - 04:48 PM

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

Squat- 405# (310#)

Deadlift- 495# (374#)

OVP- 200# (159#)--Taking time off during Physical Therapy and Rehabilitation

 

Monday- Squat- 3x206, 3x237, 3x255, 3x285

Front Squat- 3x8x155

Glute Bridge- 3x5x184

 

Tuesday- Deadlift- 3x249, 3x284, 3x304, 3x339

Good Mornings- 3x5x135

Weighted Chin Ups- 3x5x25

Conditioning- 15 min- 7 Hip Bridges (134), 15 Box Jumps, 26 Russian Twists (20) (7 rounds)

 

Wednesday-Conditioning- 2 min bike warm up

15 min- 6 Good mornings (95), 13 Burpees, 10 GHD Sit Ups (6 Rounds)

30:30 Rows

5 Min Bike

 

Thursday- Squat- 4x10minx210

Deadlifts- 4x10minx249

Box Step Ups- 2x14x35 (2 ft box, need more weight next time)

Ab Wheel- 2x18

 

Friday- Weighted Wide Pull Ups- 3x5x15

Conditioning- 15 Min- 7 Lunges (95), 19 KB Swings (35), 15 Ab Wheels, 20 Air Squats (5 Rounds + 18 Reps)

30:30 Rows


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#24 Stu

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Posted 31 March 2017 - 05:35 PM

Good work!

Sua Sponte ! Now Get off my lawn ! :angry:


#25 kgpagel

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Posted 01 April 2017 - 12:42 PM

Good work!

Thanks



#26 kgpagel

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Posted 07 April 2017 - 06:08 PM

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

Squat- 405# (310#)

Deadlift- 495# (374#)

OVP- 200# (159#)--Taking time off during Physical Therapy and Rehabilitation

 

Monday- Squat- 2x237, 2x268, 2x285, 2x299

Front Squat- 3x8x170

Glute Bridge- 3x5x2344

 

Tuesday- Deadlift- 2x284, 2x324, 2x337, 2x357

Good Mornings- 3x5x145

Weighted Chin Ups- 3x5x35

 

 

Wednesday-Conditioning- 15 min- 5 Clean Pulls (224), 18 Burpees, 17 Russian Twists (20) (3 Rounds + 7 Reps)

30:30 Rows x 2

 

Thursday- Squat- 3x12minx240

Deadlifts- 3x12minx284

Box Step Ups- 2x14x56 (2 ft box, need more weight next time)

Ab Wheel- 2x18

 

Friday- Weighted Wide Pull Ups- 3x5x15

Conditioning- 20 Min- 12 KB Swings (56), 6 Ring Dips, 500 m Row, 25 GHD Sit Ups, 3 Front Squats (135), 7 Box Jumps (3 Rounds + 19 Reps)

Then 10 Min Bike


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#27 kgpagel

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Posted 14 April 2017 - 11:19 PM

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

Squat- 405# (310#)

Deadlift- 495# (374#)

OVP- 200# (159#)--Taking time off during Physical Therapy and Rehabilitation

 

Monday- Squat- 1x268, 1x299, 1x312, 1x330

Front Squat- 3x5x225

Glute Bridge- 3x5x254

Conditioning- 10 min- 6 lunge (135), 200m row, 12 DB Snatch (35)- (4 Rounds + 6 Reps)

 

Tuesday- Deadlift- 1x320, 1x357, 1x375.5, 0x394 (missed rep)

Good Mornings- 3x5x155

Weighted Chin Ups- 5x5x25

50 more pull ups (different grips)

 

Wednesday-Conditioning- 30:30 Rows x 3

5 Min Bike

 

Thursday- Squat- 2x15minx268

Deadlifts- 2x15minx320

Saw PT for Shoulder (finally)

 

Friday-Conditioning- 3200m row 13:46

Shoulder Rehab


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#28 danduerksen

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Posted 18 April 2017 - 06:29 PM

I just realized you are one freakishly strong guy. Nice work.


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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


#29 Stu

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Posted 18 April 2017 - 10:07 PM

Yep, he might need to turn down those cybernetic implants LOL
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Sua Sponte ! Now Get off my lawn ! :angry:


#30 kgpagel

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Posted 23 April 2017 - 11:05 AM

I just realized you are one freakishly strong guy. Nice work.

 

 

Yep, he might need to turn down those cybernetic implants LOL

Ha. Thanks



#31 kgpagel

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Posted 02 May 2017 - 02:53 PM

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

Body Weight: (173#)

Squat- 405# (310#)

Deadlift- 495# (374#)

OVP- 200# (159#)--Taking time off during Physical Therapy and Rehabilitation

 

Monday- Squat- 3x206, 3x237, 3x255, 6x285

Good Morning- 3x5x135

Glute Bridge- 3x5x220

Conditioning- 15 min- 9 Box Front Squat (95#), 150m Row, 17 Toes to Bar (4 rounds + 12 reps)

 

Tuesday- Deadlift- 3x249, 3x284, 3x304, 5x339

Bent Over Rows- 3x5x194

Weighted Chin Ups- Get to 25 reps as quickly as possible

75 More Pull Ups (Close Grip-25, Regular Grip-25, Towel Grip-25)

Box Step Ups- 3x5x95

 

Wednesday-Conditioning- 2 min bike warm up

15 min- 7 Sumo Deadlifts (155#), 1:30 min Bike, 15 Ab Wheel (4 rounds + 19 reps)

30:30 Rows

 

Thursday- Squat- 4x10minx225

Deadlifts- 4x10minx259

Front Squat- 2x10x135

GHD Sit Ups- 3x22

 

Friday- Weighted Wide Pull Ups- As fast to 25 reps as possible (10#)

75 more pull ups- (Chin Ups-25, Ring Pull Ups-25, Regular Pull Ups- 25)


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#32 danduerksen

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Posted 02 May 2017 - 03:00 PM

That's a whole lot of pull-ups. My back just involuntarily twitched...


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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





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