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#1 PatrickG

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Posted 01 June 2017 - 05:59 PM

Started OMOB V1 on 5/25/17

 

Day 1

 

Squat

5 x 45

5 x 95

5 x 135

4 x 170

4 x 200

4 x 215

4 x 240

11 x 4 x 170 EMOM

 

BB Hip Hinge

6 x 5 x 75 -- This was too light.  Needs to be around 115 from feel of it.

 

KB Swing

6 x 11 x 32

 

Ab Fallout

5 x 17/6 BW

 

Rest is plate changes and a sip of water.  All worksets done within 2 min total per set.

 

Day 2

 

Bench

2 x 5 x 45

5 x 75

4 x 90

4 x 100

4 x 110

4 x 125

11 x 4 x 90 EMOM

 

Thruster

4 x 6 x 65

 

Burpees

4 x 16 x BW

 

Russian Twist

4 x 23 x 25

 

Rest is plate changes and a sip of water.  All worksets done within 2 min total per set.

 

Day 3

 

Deadlift

5 x 135

4 x 150

4 x 180

4 x 190

4 x 215

11 x 4 x 150 EMOM

 

Box Squats

6 x 5 x 115 -- This was light, need to increase to 135 or more

 

Box Jumps

5 x 12 x BW

 

Ab Fallouts

5 x 30 x BW

 

Rest is plate changes and a sip of water.  All worksets done within 2 min total per set.

 

Day 4

 

OHP

5 x 45

4 x 65

4 x 75

4 x 80

4 x 90

11 x 4 x 65 EMOM

 

Power Clean

5 x 45

4 x 65

4 x 75

4 x 80

4 x 95

11 x 4 x 65 EMOM

 

Pushups

6 x 12 x BW

 

Box Jumps

6 x 16 x 15"

 

Russian Twist

5 x 16 x 25

 

Supersetted the OHP and Power Clean.  Rest is plate changes and a sip of water.  All worksets done within 2 min total per set.

 

For first week, working weights seem light, but will see how it goes as I get through weeks 2 and 3.  Liking the conditioning sets and think they will help push along gains in PRs as body gets more in tune with them.


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Defying gravity until I am pushing up daisies.


#2 Virtus

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Posted 01 June 2017 - 06:40 PM

Good work! I look forward to watching those numbers go up.


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

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


#3 Stu

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Posted 01 June 2017 - 08:00 PM

Excellent!

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


#4 Spartan Tough

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Posted 01 June 2017 - 09:17 PM

Nicely done
Aroooo
That which doesn't kill me....didn't try hard enough!

#5 danduerksen

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Posted 01 June 2017 - 09:24 PM

Fantastic! Don't get fooled by the light feelings. Don't rush to get heavy too quickly. You'll be putting up pr numbers by the end of your second or third cycle easy. Love the idea of super setting the press and the power clean. Just wondering if I'm missing something... isn't it supposed to be 10:00 emom not 11?


"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


#6 PatrickG

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Posted 02 June 2017 - 02:22 AM

Fantastic! Don't get fooled by the light feelings. Don't rush to get heavy too quickly. You'll be putting up pr numbers by the end of your second or third cycle easy. Love the idea of super setting the press and the power clean. Just wondering if I'm missing something... isn't it supposed to be 10:00 emom not 11?


Yes, it is supposed to be 10, but I just go ahead and do the extra set since I start at 0 and end on 10.

Defying gravity until I am pushing up daisies.


#7 PatrickG

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Posted 02 June 2017 - 10:46 AM

Thursday June 1st 2017

Squat
2x5 45lb
5x95lb
5x135lb
5x185lb
3x200lb
3x230lb
3x240lb
3x255lb
13x3 200lb

Box Squat
5x11 135lb

Box Jump
5x10 15"

Hollow Rock
4x24 BW

Notes
OMOB W2 D1 C1 V1

A little brutal today. Squat went well, but definitely felt the burn towards end of dynamic effort sets. All sets done within 2 min and finals of 200 were on the minute.

Conditioning sets were tough with more squats and box jumps, bit I think I did a respectable job of it. Abs are already burning from the Hollow Rocks.


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#8 Stu

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Posted 02 June 2017 - 12:43 PM

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


#9 steviesch

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Posted 03 June 2017 - 02:55 PM

I love the smell of burning abs in the morning :-)
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#10 PatrickG

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Posted 04 June 2017 - 01:17 AM

Saturday June 3rd 2017

Bench Press
2x5 45lb
5x65lb
5x85lb
3x100lb
3x115lb
3x120lb
2x3 130lb
12x3 100lb

High Pull
8x6 65lb - need to increase to 85

Jumping Lunge
7x16 BW

Ab Fallout
7x27 BW

Run
1320xBW

Notes
OMOB W2 D2 C1 V1

Felt good today. Hit gym around 11 and got loose with some mobility work and stretching. Bench went up easily and only rested long enough to change plates. Nothing went over a minute on work sets. DE sets went off easy. First set I forgot to drop weight back to 100, so ended up with an extra set at 130.

Conditioning sets were pretty easy. Will have to go a bit heavier on High Pull next time. Felt alright at end, so went for a quick (at least for me) run around neighborhood. Only went a little over 8/10ths of a mile, but it was first time I had ran in ages. Was pretty winded at end.

Mowed grass for three hours after that.
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Defying gravity until I am pushing up daisies.


#11 Poppy G

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Posted 04 June 2017 - 05:44 PM

some proper sound sessions matey...


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

#12 Stu

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Posted 05 June 2017 - 10:13 PM

Patrick G money in the house!

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


#13 PatrickG

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Posted 07 June 2017 - 02:32 AM

Monday June 5th 2017

Deadlift
2x5 115lb
5x135lb
5x165lb
3x180lb
3x200lb
3x215lb
3x230lb
13x3 180lb

Box Squat
3x12 135lb

Burpees
3x16 BW

Sit Ups
28/28/17 BW

Notes
OMOB W2 D3 C1 V1

Felt good, but it was pretty tough toward end. Less than 2 mins between work sets. DE sets EMOM for twelve mins

Conditioning 15 mins
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#14 PatrickG

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Posted 07 June 2017 - 02:33 AM

Tuesday June 6th 2017

Overhead Press
5x45lb
3x75lb
3x80lb
3x90lb
3x95lb
13x3 75lb

Power Clean
5x45lb
3x75lb
3x90lb
3x95lb
3x100lb
13x3 75lb

Push Press
11/11/11/11/11/9 70lb

KB Swing
5x15 32lb

Ab Fallout
5x26 BW

Notes
OMOB W2 D4 C1 V1

Supersetted OHP & PC. Worksets done on 2 mins. DE sets EMOM on 12 min.

Conditioning 15 mins.
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Defying gravity until I am pushing up daisies.


#15 Stu

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Posted 07 June 2017 - 04:09 AM

Good stuff !

 

Time to put up some kind of picture ( avatar)  tho, lol. Once you find the picture you like, right click on it and " copy image location ." Go to " my settings" and click " change my photo " then paste it in the " import a photo from a URL " box then click the " import " tab then " done " tab.


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


#16 danduerksen

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Posted 07 June 2017 - 05:20 PM

Uh oh... the Russians haven't been here for awhile and moderator Stu is getting restless...


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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


#17 Stu

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Posted 08 June 2017 - 03:38 AM

Uh oh... the Russians haven't been here for awhile and moderator Stu is getting restless...

LOL! Every now and then I get to pick off a few Ruskies.


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


#18 PatrickG

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Posted 09 June 2017 - 02:27 AM

Thursday June 8th 2017

Squat
2x5 45lb
5x95lb
5x135lb
5x185lb
3x215lb
2x230lb
2x255lb
1x270lb
1x285lb
16x2 230lb

Barbell Hip Hinge
9x7 115lb

Jumping Lunge
9x11 BW

Russian Twist
8x26 25lb

Notes
OMOB W3 D1 C1 V1

Singles were done with 2 min rest. Lighter sets were all within 1:30. DE sets were done EMOM for 15 mins

Definitely was getting gassed about the halfway mark on DE sets, but then just got into a groove and seemed to just flow right through the second half of them.

Conditioning sets were done for 15 min.
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#19 Virtus

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Posted 09 June 2017 - 03:16 PM

Solid work Patrick! 


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

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


#20 PatrickG

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Posted 09 June 2017 - 07:40 PM

Solid work Patrick! 

Thank you V


Defying gravity until I am pushing up daisies.





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