I introduced myself and gave a little bit of background in http://www.eo3rallyp...o-from-mesa-az/
How 6 months of OMOB has gone, and what I've learned:
I'm wrapping up my 6th go-round of OMOB this week, and my experience has been much more successful than I had hoped. As someone who would peak and then fall off, the constant progress has been refreshing
- Bench: All-time PR of ~265, started OMOB at 195, 6 months later I hit 255 and I'm still advancing
- Deadlift: All-time PR of ~320, started OMOB at 245, 6 months later I hit 310 and I'm still advancing
- Press: Unknown all-time PR, started OMOB at 120, 6 months later I hit 160 and I'm still advancing
- Squat: All-time PR of ~245, started OMOB at 120, 6 months later I hit 235 and I'm still advancing
I've also learned a lot about effective programing along the way. I goofed up and combined the rep scheme from OMOB v1 with the weight %'s from OMOB v2. When you place these programs side-by-side, it's pretty easy to guess how this has gone. Bottom line is:
- Each month I set my goal, then I worked very near my maximum capability on each workout
- At the end of the month I exceeded my goal by 10% (because v1 reps are meant to be done at 90% of the weight as v2's % scheme)
- I set a new goal for 10 lbs higher the next month
- Once again I'd work really hard
- Once again I'd actually hit a 20+ lb PR
- etc, etc, etc
Eventually, I noticed that I was working harder than this program is supposed to be, and began thinking it was "just me." So I began scaling the %'s down by about 10%, and then last week I finally re-looked at the program and realized I was 10% high to begin with. Amazing how it all balanced out.
The only exception to this was the squat, which I am terrible at. For a given 1RM, I have to scale sets of 4 and sets of 3 down about 10% in order to have a reasonable workout. This is either a cool thing (I don't have to lift as heavy as other people to hit a given 1RM), or a bad thing (for a given 1RM, I can't rep out as heavy as others), but ultimately it is what it is and I'll adjust my training accordingly.
Questions going forward:
I've been doing 4 lifts per week pretty comfortably. I start with 3 rounds of 3 exercises to warm up...big moves like pull-ups, KB swings, etc. On Press and Bench days I always include pull-ups. On Squat and Deadlift days I warm up with light front squats, stiff-leg deadlifts, 1 leg dumbbell deadlifts...all things to get warm up the hips and make me think about and feel my core.
I project I'll hit my goals of 1xbodyweight Press, 1.5 BW Bench and Squat, and 2x BW Deadlift within the next 3 months or so. I'm thinking ahead to what I should adjust in my programming when I do.
First, I'd like to add more work on rear and medial delts. The toward the end of the Press EMOMs I can feel them give out and I feel myself leaning backwards more to leverage the anterior delts. I'd like to do this with the same OMOB approach; minimal equipment in a garage gym with simple programming. I have a pull-up bar, squat rack, KBs, DBs and bands at my disposal. What do you recommend?
Second, I'd like to incorporate more pull-ups and general back work without over-doing it in my programming. 4 days a week is my limit in terms of time, energy, and recovery ability. How might I pare back or rearrange some of the OMOB work to fit in some work targeting the back? My current thoughts are to stop aggressively chasing deadlift and squat gains once I hit my goals and keep them constant, then redirect some of that energy. Again, what are everyone's thoughts? Found anything that works?