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#1 Virtus

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Posted 26 May 2017 - 03:52 PM

Has anyone incorporated OMOB-like EMOM "finisher" lifts into another program?

 

I've been tempted to try OMOB for a while but I really like doing the major lifts 2-3x per week as done in the Tactical Barbell Operator program I am currently following. Is it possible, or a good idea, to incorporate an EMOM component into another program?


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Fac, si facis  Do it if you're going to do it.


#2 danduerksen

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Posted 26 May 2017 - 06:58 PM

YES!!! Emom isn't strictly an omob thing. It's the best way to keep on track with time, keep intensity up, limit rest periods. Can be adjusted and modified easily. There's a killer 5:00 e15 floating around the logs that works great as a finisher. Can do e30, e45, e90 (referring to seconds). Alternating emom (ping pong). 3-way emom. Any length of time and any number of reps you want so you could easily adapt the tbo program to incorporate an emom component.


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"Never shall I fail my comrades. I will always keep myself mentally alert physically strong and morally straight and will shoulder more than my share of the task whatever it may be 100% and then some."

 

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


#3 Stu

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Posted 27 May 2017 - 12:24 AM

I am finding the 5:00 e15 to be a most valuable tool
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#4 Virtus

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Posted 27 May 2017 - 01:28 AM

Can someone elaborate on the 5:00 e15?

Fac, si facis  Do it if you're going to do it.


#5 Stu

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Posted 27 May 2017 - 11:06 PM

Example: 5 pushups every 15 seconds for 5 minutes
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#6 UKoldguy

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Posted 28 May 2017 - 05:48 PM

Every Mom Offers Momcuddles


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There is a savage Beast in every man,
And when you hand that MAN a Barbell
and send him forth to WAR the Beast stirs

A wise Man once said
"The power of the couch must not be overshadowed by the potatoes it produces"

"Now, get off my lawn!" :angry:

#7 Stu

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Posted 29 May 2017 - 03:54 PM

Every Mom Offers Momcuddles

brilliant, simply brilliant ole boy If I do say so ......... (followed by continuous string of unintelligible words and phrases in my best British accent) :) 


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

#8 danduerksen

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Posted 29 May 2017 - 08:16 PM

I'll triple that 5:00 e15... brutal finisher.


"Never shall I fail my comrades. I will always keep myself mentally alert physically strong and morally straight and will shoulder more than my share of the task whatever it may be 100% and then some."

 

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


#9 PatrickG

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Posted 09 June 2017 - 04:24 PM

Has anyone incorporated OMOB-like EMOM "finisher" lifts into another program?

 

I've been tempted to try OMOB for a while but I really like doing the major lifts 2-3x per week as done in the Tactical Barbell Operator program I am currently following. Is it possible, or a good idea, to incorporate an EMOM component into another program?

You could try it put into a Texas Method routine.  That is how I was running it before I switched to OMOB.  I would add it in as a squat day along with the other lifts I was using for that day.  It was usually my easier lower intensity day that I would plug it in at.  Of course, since I was doing the money maker set at the end and as the weight was going up, it became a pretty tough session after a bit.  It looked something like this going from memory:

 

Monday

Squat 4 x 60%, 4 x 70%, 4 x 75%, 4 x 85% of 90% max, followed by EMOM of 60%

Bench 5 x 3

Power Clean DE 5 x 3 at 75% of max

 

Wednesday

Power Clean 5 x 3 max

OHP DE 5 x 3 at 75% of max

Barbell Row 5 x 3 max

 

Friday

Deadlift 1 x 5 max

OHP 5 x 3 max

Bench DE 5 x 3 at 75% of max

Squat 5 x 3 max

 

It worked pretty well and I noticed that when I got to max effort sets, the weight felt a lot lighter than it normally did.  I switched off to try a different program at the first of this year, but did not feel it worked as well for me as I think I was doing with the above program, so I looked into the OMOB program a bit more and decided to give it a try for a bit.  I will probably run it for a few cycles and then test maxes again to see how I do, but I do not see that plugging the EMOM into another program would be out of the ordinary as it did help IMO build a solid base of strength to work from.  As I said though, I was a bit off on how EMOM was used in Jerred's program and I was adding 5-10 lbs each week as I made sets like a linear progression program and it did become tough as I got into higher weights and still kept to the 4 reps per set of EMOM.  I don't see why you could not decrease them as you progress and then reset and push up to higher numbers as time goes on though and give it a go.


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Defying gravity until I am pushing up daisies.


#10 danduerksen

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Posted 09 June 2017 - 04:34 PM

Hey Patrick, what's your DE mean?


"Never shall I fail my comrades. I will always keep myself mentally alert physically strong and morally straight and will shoulder more than my share of the task whatever it may be 100% and then some."

 

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


#11 PatrickG

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Posted 09 June 2017 - 06:09 PM

Dynamic Effort

Defying gravity until I am pushing up daisies.





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