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Aggie05's Garage Gym


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#1 Aggie05

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Posted 10 May 2017 - 01:47 AM

Finally got a power rack and some bumper plates. Starting Cycle 1 of OMOB. I'll be posting weekly, at first. Here's the working template:

 

  • MONDAY
    • WORKING SETS
      • Squat & Deadlift
    • ACCESSORY
      • Front Squat
      • Deficit Deadlift 
      • Toes to Bar 
  • TUESDAY
    • WORKING SETS
      • Strict Press
    • ACCESSORY WORK
      • Bench Press
      • Pendlay Row
      • Ab Wheel // Ab Fallout
    • Conditioning
  • WEDNESDAY
    • Sprints
  • THURSDAY
    • REST
  • FRIDAY
    • EMOM
      • Squat & Deadlift
    • Conditioning
  • SATURDAY
    • EMOM
      • Strict Press
    • Accessory
      • High pull
      • Cross Over Symmetry Iron Scap Routine
      • L-Sit
    • Conditioning
  • Sunday - REST

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#2 Poppy G

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Posted 10 May 2017 - 05:55 PM

Looks good my friend..


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

#3 danduerksen

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Posted 10 May 2017 - 06:17 PM

Nothing better than a solid plan and course of action. Get to work. Look forward to the posts.


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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


#4 Virtus

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Posted 11 May 2017 - 12:27 PM

Looking forward to watching your progress. I've toyed with the idea of trying OMOB for a while...


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Fate whispers to the warrior, "You cannot withstand the storm." 

The warrior whispers back, "I am the storm."


#5 ThinBlueLine

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Posted 11 May 2017 - 03:38 PM

Welcome to the logs Aggie! Fightin' Texas Aggie Class of '93 here! Good community on this board and lots of good encouragement. Look forward to following your progress.

 

Gig 'em


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"People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf."


#6 Stu

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Posted 11 May 2017 - 04:08 PM

Nothing better than a solid plan and course of action. Get to work. Look forward to the posts.


Hey wait a minute....... Lol

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


#7 Aggie05

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Posted 14 May 2017 - 09:49 PM

Monday, May 8

 

Main Lifts

  • Squat 3x4 @ 110, 130, 140 & then 1x 11 @ 160
  • Deadlift 3x4 @ 145, 170, 185 & then 1x12 @ 205

Accessory Work

  • Front Squat 3x8 @ 95#
  • Deficit Deadlift 3x8 @135#
  • Toes to Bar 3x10

 

 

Tuesday, May 9

 

Main Lift

  • Strict Press 3x4 @ 80, 85, 95 & then 1x8 @ 105

Accessory Work

  • Bench Press 3x8 @ 135
  • Pendlay Row 3x8 @ 95
  • Ab Wheel 3x10

Conditioning

  • Fran (scaled to 65# on thrusters): 8:00
  • First time doing Fran
  • Humbling experience. 65# was the right weight and I got all the thrusters unbroken, but it still crushed me. I need to work on the pull-ups (strict and kipping).

 

 

Wednesday

All out sprints x6 (:30 work/ :30 rest)

Aiming at roughly 5:30 min/mile pace. Will measure pace next time.

 

 

 

Thursday

REST

 

 

Friday

 

 

EMOMs

  • Squat 10 x4 @ 110
  • Deadlift 10 x4 @ 145

Conditioning

 

4 min AMRAP

5 Hang Clean @ 75

5 Burpees

 

5 min rest

 

4 min AMRAP

5 Thrusters @ 75

5 Kettlebell swings @ 53

 

Got 4.5 rounds, then 4 rounds. Felt good.

 

Saturday

 

EMOM

  • Strict Press 10x4 @ 75

 

Accessory Work

  • Crossover Symmetry Iron Scap Routine
  • GHD Situps 3x10 (first time with these; only dropped back to horizontal) 

 

Conditioning

  • Airdyne Sprints ("very hard") 4 x :40 seconds work / 5 minutes REST

 

Reflection

  • Great first week on OMOB. I think the work load is just about right. I'm pleased with my willingness to scale when necessary and I like being in the driver's seat when it comes to some of the programming. 
  • I'm going to drop penally rows for strict and slow pull-ups for the rest of this cycle. 
  • I'm going to post these daily, because typing all this out took a hella long time. ;)

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#8 Aggie05

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Posted 14 May 2017 - 09:50 PM

Welcome to the logs Aggie! Fightin' Texas Aggie Class of '93 here! Good community on this board and lots of good encouragement. Look forward to following your progress.

 

Gig 'em

 

So great to hear, TBL. Glad to be here and Gig 'em!



#9 danduerksen

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Posted 15 May 2017 - 04:34 PM

Good looking log. I had to look up the crossover symmetry routine. Effective stuff.


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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


#10 Aggie05

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Posted 15 May 2017 - 06:58 PM

Monday, May 15

 

Main Lifts

  • Squat 3x3 @ 130, 150, 160 & then 1x 10 @ 170
  • Deadlift 3x3 @ 170, 195, 210 & then 1x7 @ 220

Accessory Work

  • Front Squat 3x8 @ 100#
  • Deficit Deadlift 3x8 @140#
  • Ab Fallouts 3x10 (full extension)

Notes

 

Felt great today, and my shoulder/neck is about back to 100% after a slight strain last Monday, thanks to MobilityWod (used a loaded barbell to work on the knot in my trap :))


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#11 Aggie05

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Posted 15 May 2017 - 06:59 PM

Good looking log. I had to look up the crossover symmetry routine. Effective stuff.

It's great stuff; I pumped to finally do it regularly.


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