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Pairing working sets of one compound exercise with EMOMs of another. Thoughts?


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#1 mikhou

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Posted 06 September 2017 - 02:10 PM

I'm just curious if any of you have ever thought about pairing compound movements as follows:

 

Day 1 - SQ working sets / DL EMOM's

Day 2 - BP working sets / OHP EMOM's

Day 3 - DL working sets / SQ EMOM's

Day 4 - OHP working sets / BP EMOM's

 

I'm going to finish this cycle as written, and I'll probably keep going as written.  But I just wondered if this might be a way to have increased frequency per lift, but keep the volume manageable.  I only thought of this as I just came from a program with higher frequency.  Thoughts?


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#2 Basement_dweller

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Posted 06 September 2017 - 02:14 PM

Similar to 5/3/1 boring but big to offset with the other lift. I enjoyed that when I did it. it was 5 x 10 but Bench working sets and OHP assistance. can even do incline bench vs flat, behind the neck press, or other variations of the assitance lifts/ EMOMs



#3 Pops

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Posted 06 September 2017 - 03:14 PM

As the King of the "Hold My Beer" training technique, I can tell you that it worked well for me on BBB. And, I often did the assistance lift in an EMOM fashion. I liked it and it worked for me but I'm sure someone might have evidence that it gives you ball cancer and makes your pecker shrivel, so take it for what it's worth.


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rage, rage against the dying of the light." - Dylan Thomas

 

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#4 mikhou

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Posted 06 September 2017 - 03:33 PM

As the King of the "Hold My Beer" training technique, I can tell you that it worked well for me on BBB. And, I often did the assistance lift in an EMOM fashion. I liked it and it worked for me but I'm sure someone might have evidence that it gives you ball cancer and makes your pecker shrivel, so take it for what it's worth.

Pops, you literally made me laugh out loud!


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#5 danduerksen

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Posted 06 September 2017 - 04:37 PM

I just finished running a omob modified split for a couple cycles. Took the idea from the accessory split update, but instead of accessory work I created a split with the main lifts and used omob percentages and emom principles.

 

ex: deadlift w/press

  • deadlift omob working sets (as written)
  • deadlift omob emom (as written)
  • press omob working sets (first 3 sets only)
  • press emom (5:00 only)

Push and pull type stuff. Worked great to increase frequency. Worked great for strength and muscle endurance. After 2 cycles was a little too much volume and I'm feeling burnt out. Now I'm working on using the same idea, but less volume and frequency mixed with more endurance and se methods from tb2. I think this ability to modify is where omob has the greatest advantage over other programs.


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