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:
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
Power Clean 5 x 3 max
OHP DE 5 x 3 at 75% of max
Barbell Row 5 x 3 max
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.