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#21 Poppy G

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Posted 02 May 2017 - 06:22 AM

The basement is heating up there dweller
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My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#22 Stu

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Posted 03 May 2017 - 03:15 PM

Awesome! Start up a log in the "PR" section.

Great work!

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


#23 Basement_dweller

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Posted 06 May 2017 - 03:42 PM

5/3

 

OMOB OHP 

Worked up to 145 current best, couldnt get 150

 

E45 OHP

 

Shoulder accessory work, raises and upper back work

 

Hockey game



#24 Basement_dweller

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Posted 06 May 2017 - 03:58 PM

5/4 

 

OMOB Dead lift

Worked up to 410- current best missed 415

 

E45 Deadlift at 295

 

ab roller

 

short workout kids getting up

 

5/5

Rest

 

Working the weekend-no workouts

 

Deload vs conditioning next week

 

After first cycle of OMOB feel I need to be at E45s. but the strenght work is good.  Trying to add some more hypertrophy work in and conditioning at least 3 days a week. 


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#25 danduerksen

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Posted 08 May 2017 - 06:00 PM

Careful trying to max out all the time. Takes a hard hit on the body. Can speak from honest experience. Feeling much better since I started following the programmed percentages.


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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


#26 Basement_dweller

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Posted 08 May 2017 - 09:23 PM

Careful trying to max out all the time. Takes a hard hit on the body. Can speak from honest experience. Feeling much better since I started following the programmed percentages.

Yea, just doing it on the first cycle to set real 1RMs, this cycle was based on last known 1RM

 

Definitely feeling it and deloading this week


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#27 Basement_dweller

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Posted 08 May 2017 - 09:53 PM

Deload week BORING

 

Bench 4x4 up to 175

 

ring push ups, DB rows holding at top

 

Tricep push down, band rows

 

plate pull overs, curls holding at top

 

Ring fall outs and knee ups on rings

 

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 DU

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 pushups


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#28 Basement_dweller

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Posted 10 May 2017 - 07:45 PM

5/10

 

Deload Squat 

135 x 5, 184 x 4, 225 x 4, 245 x 4

 

Back ext- ab wheels

hip thrust- step ups

 

8 min AMRAP

12 KB swings

12 Burpee-box jumps 24 inch

5 cycles plus 1 swing


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#29 danduerksen

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Posted 10 May 2017 - 07:55 PM

Boring my ass. Solid work on the deload. Ranger Stu would not approve.


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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


#30 Poppy G

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Posted 10 May 2017 - 08:03 PM

Boring my ass. Solid work on the deload. Ranger Stu would not approve.

That would be if he could get up of his lazy arse to type anything lol


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

#31 Stu

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Posted 11 May 2017 - 04:00 PM

That would be if he could get up of his lazy arse to type anything lol


Hey man my pussy hurt, but it's better now LOL
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Sua Sponte ! Now Get off my lawn ! :angry:


#32 Stu

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Posted 11 May 2017 - 04:03 PM

Boring my ass. Solid work on the deload. Ranger Stu would not approve.


Lol. Stick with me I'll learn ya. Now where is my Deload pillow, I hear my couch calling.
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Sua Sponte ! Now Get off my lawn ! :angry:


#33 Basement_dweller

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Posted 11 May 2017 - 07:45 PM

Deload work turns into Bro sesh

 

OHP

4x 65, 75, 85, 90   holding locked out for time until it hurts

so light it shouldn't count

 

lateral raises, curls, rev fly

Reverse row, Shrugs

Band Rows, tricep kick backs

KB upright rows, front plate raises

 

getting some baby pump

 

Hockey game (read as weeknight beer drinking) tonight


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#34 danduerksen

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Posted 11 May 2017 - 07:48 PM

:ph34r:  The things guys do for an accuse to drink on a weeknight...


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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


#35 Basement_dweller

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Posted 15 May 2017 - 12:12 PM

5/13/17

 

Dead Lift Deload

5x 135

4x 225, 245, 275, 295. 

 

Lunges, SL KB DL, ring fall outs


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#36 Basement_dweller

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Posted 16 May 2017 - 11:54 AM

5/15/17

 

Starting cycle 2 of OMOB.  Going to do E45 instead of EMOM

Also going to do 30:30 for pressing. 

Seems like I'm changing a lot but I really want to get pressing up and quicken workouts

 

OMOB Bench

125, 145, 155, 175 x 4 SS with BB Row 135 squeezing at the top

E45 at 125 x 8 cycles

30/30 for 2 minutes with bar

 

DB incline, Pull up, KB row

Ring knee ups, band pull downs

Parallette push ups, empty bar rows

 

Tabata sprints on treadmill


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#37 danduerksen

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Posted 16 May 2017 - 03:54 PM

How did you like the e45? I've done it now for a couple workouts and liked the pace a little bit better. Not sure if I'll be able to keep up when it gets to the heavy weights though.


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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


#38 Basement_dweller

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Posted 16 May 2017 - 03:58 PM

I really liked it. The emoms are a little too much rest. still feel like I can move the weight but it was first day. I consistently completed all reps in 10 seconds during the first cycle and felt ready the next set. I set a timer for 10 and 35 rest so I can keep track that I am completing the reps in 10 seconds. 


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#39 danduerksen

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Posted 16 May 2017 - 04:17 PM

I really liked it. The emoms are a little too much rest. still feel like I can move the weight but it was first day. I consistently completed all reps in 10 seconds during the first cycle and felt ready the next set. I set a timer for 10 and 35 rest so I can keep track that I am completing the reps in 10 seconds. 

Good idea. I also like to throw supersets in the emom (something I took from Stu's logs) and it's been working really well for me. Can sneak an extra 20-30+ pull-ups into a workout. Or push-ups or whatever. Nice to have good options.


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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


#40 Basement_dweller

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Posted 17 May 2017 - 12:06 PM

OMOB cycle 2 W1 D2

Squat 185, 215, 245, 255 x 4

SS with 10 hanging leg raises

 

E45 x 10 with 185--felt more challenging with shorter rest

 

GHD sit ups, hip thrusts

Band leg curls, band hip ext

side bends because back fat

 

battle ropes until arms burned

band around knees to drive hips out/squeeze glutes

 

really trying to work on glute activation and grow that peach


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