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#1 russwoody

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Posted 21 September 2017 - 03:51 PM

Hi All,

 

So, my last two workouts... I took the conditioning from Jarred's samples. 

 

1. 

 

Warmup 5 mins row

 

Quick Foam Roll using Agile 8 

 

3 sets of 12 reps face pull then medicine ball throw downs. 

 

OMOB Week 1 version 2 BENCH - all in KG

50

57.5

62.5

70

 

EMOM 10 mins 4 reps - 50

 

Conditioning (I have not done squats in 5 months due to injury until today)

 

Squats@ 50%max (using a conservative guess on 1RM due to injury)

Kettlebell swing 1 pood (16kg)

 

21 reps 15 reps 9 reps....

 

The weight lifting part - sailed through. The conditioning kicked my butt! Serious DOMS

 

Plus after 21 reps squats then straight on to the kettlebell swings - i think my lungs were trying to gather air through every orifice...

 

GREAT FUN!

 

2. 

 

Row & agile 8 warmup.

OMOB week 1 V2 Deadlifts in KG

 

77.5

92.5

100

112.5

 

EMOM 10 mins 4 reps 80KG

 

400 metre 'sprint'

 

5 rounds of 

 

5 reps chinup

10 press up

15 squat

 

400 metre 'sprint'

 

So, again - sailed through the weightlifting. The EMOM deadlifts were good fun as it got the pace up from what i am used to, i felt the lungs working.

The 400 metres, horrific! chins, press ups and squats - again - good fun. 

 

This program has really highlighted how the conditioning has slumped, which i am really thankful for. Albeit, no surprises.

 

Bests

 

Russ

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


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#2 Stu

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Posted 21 September 2017 - 05:34 PM

These are good sessions.

Great work Russ!

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


#3 Pops

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Posted 21 September 2017 - 05:35 PM

Conditioning is rude like that, isn't it? ...always the last one to come around and the first one to leave.

 

Good work


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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

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

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#4 russwoody

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Posted 23 September 2017 - 05:45 PM

Got in another today...

 

warmup - Row 5 mins. Increasing intensity on each minute. Starting at super light. 

 

OMOB V2 Push Press week 1

warmup BAR weight - 30kg - 35kg all for 5 reps

40kg x3

45kg x3

47.5kg x3

55kgx3

 

EMOM 10 mins 4 reps 40kg

 

ROW 8x200 metre sprints with 1:1 rest to work

 

Ab circuits - decline abdominal crunches. 

 

Stretch cool down etc...


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#5 UKoldguy

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Posted 23 September 2017 - 08:43 PM

Good sessions matey...

Where ya from dude ? we brits got to stick together on this here forum.

These Mericans and other foreigners are a tough crowd and try to take over,,,


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

#6 russwoody

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Posted 24 September 2017 - 07:40 AM

UK OG - Brighton. 


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#7 Spartan Tough

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Posted 25 September 2017 - 03:15 AM

Good sessions matey...
Where ya from dude ? we brits got to stick together on this here forum.
These Mericans and other foreigners are a tough crowd and try to take over,,,


It's the crazy Canadians you need to be wary of...
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That which doesn't kill me....didn't try hard enough!

#8 UKoldguy

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Posted 25 September 2017 - 05:37 PM

It's the crazy Canadians you need to be wary of...

The French get every where..

I'm a Essex boy for my sins mate.. Harwich Dovercourt...
My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#9 russwoody

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Posted 25 September 2017 - 07:48 PM

Ive known a few canadians, great people. Good fun. Mad as clowns. 

 

Since this is a log type thing...

 

Weight loss....

 

Before i started this, due to becoming a little stagnant on 531, i also thought i would start a food diary the week prior. I noticed i was for the most under eating then pigging out. Which explained why my body weight had stayed the same for ages and also my lifts had not progressed of late. I was maintaining. Just. 

 

So, I increased calorie count with a recommendation of 2850 ono.  After the first week of OMOB - i lost a kg. unreal. So, now i am upping to 3000 per day. 

 

I am 5'8  and 74.9 kg (165 ish) I train 4 days albeit, one is yoga flow followed by 3xOMOB EMOM and conditioning. 

 

Does anyone have any wisdom on this matter? I am thinking if i get to 77kg my lifts should increase nicely?

 

This maybe the wrong toping heading but... if most training is done in the kitchen... then its part of my 'log'. 


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#10 Stu

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Posted 26 September 2017 - 05:03 AM

Wisdom? lol, highly overrated... but, never to be under-priced :lol: 

 

I find myself in a similar position, in several ways. Not necessarily counting calories, but for the quality of calories. MyfitnessPal helped shed light on the balance of the chow I ate/eat, and how much and what kind I would need to eat to keep adding plates. I also tried to say out of the red zones on "sugars" and of course sodium. Quite certain I'm red lining some of these numbers now, but this too shall pass, as the iron demands, lol.


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


#11 russwoody

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Posted 26 September 2017 - 07:32 AM

This morning....

Warmup
3 mins row
Romanian deadlifts - bar weight
Reverse lunges - bar weight
Squats - bar weight, 40kg, 50kg x 5

Work. OMOB week 1 v2.
Box squats

60kg x 3 70x3 75x3 85x3

EMOM

60kg 4 reps x 10 mins.

Weights, general.
Bent over row 40kg x 10 reps 50x8 60x8

Conditioning. Stationary bike.

12 mins - 30 seconds rest to 30 work.

Got a proper sweat on! Great session.
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#12 danduerksen

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Posted 26 September 2017 - 04:34 PM

:lol: Nutrition and wisdom... I eat candy in bed. I'm the last one anyone should listen to when it comes to nutritional advise. But I have a good understanding that if you want to gain muscle you have to eat. If you don't eat enough you won't get stronger. For me, I eat pretty good (aside from my candy binges), and usually close to my calorie goal. My weight has remained mostly the same for the last several months, but I'm not as fatty as I was when I started training. I've added pretty good weight to a few lifts, and the quality of my other lifts is improving. If you eat appropriately (clean, lots of protein, moderate the sugars) you will gain weight as you get stronger. It's not a good idea to gain weight, and then try to get stronger. The old school bulking doesn't work so great for normal people. Most of the time that extra weight settles in the belly and it's a bitch to get rid of.   


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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


#13 Pops

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Posted 26 September 2017 - 05:37 PM

Yeah, I've got no cred and just enough knowledge to be dangerous and give bad advice.

I think some of the basic questions are:

what are your goals? Bigger lifts? Lean? 

what are your macros?

How old are you? activity level outside of training?

Also, what rep ranges and percentages are you working at?

Rippetoe maintains that you get stronger through your rest and recovery and you've got to eat and sleep to recover...

When you get it all figured out, let me know.

Good luck.


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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

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

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#14 UKoldguy

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Posted 26 September 2017 - 07:57 PM

Snakebites help you rest. Eat. Recover. Try 5 of them daily for a week..
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My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#15 Stu

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Posted 26 September 2017 - 08:13 PM

Snakebites help you rest. Eat. Recover. Try 5 of them daily for a week..


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


#16 russwoody

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Posted 28 September 2017 - 04:38 PM

Another session today - on to week 2 version 2 of omob....

 

warm up 

- 3 minute row

- face pulls, three sets.

- med' ball throw downs

- bench, bar weight, 30kg 45kg

 

work, omob

 

bench press - just realised, i did not pay attention to instructions.... week 2 should be 2 reps... i did 3. So, thats all good i guess.

57.5 KG x3

65 KG x 3

70 KG  x 3

75 KG x 3

 

EMOM - 3 reps, 12 minutes

57.5

 

Conditioning... mmm, not so good today

 

i planned for 6x 200 metre sprints.

 

I got to 4 then my hamstring/glute pulled. I was still aching a fair bit from squats on tuesday. However, for some time i have had a constant nagging pain

at the hamstring insertion point into the hip. Now having to meet the osteo to make sure i don't have any tendinopathy etc. Trying to stay upbeat.

This nagging pain is part of what i feel is holding back my deadlifts. Feels really bad with any hip hinge, especially good mornings. 

 

I did not mention in the intro, two years ago i did a 110km race with a 50lb sack in the arctic and thats where my leg and ankle problems started. Its been a long painful road ever since. Deadlifts seem to upset it so i may have to come up with an alternative... rack pulls maybe? 50% max RDL's? 

 

Sailed through the benching however.

 

Bitter sweet session. 


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#17 danduerksen

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Posted 28 September 2017 - 05:46 PM

I did not mention in the intro, two years ago i did a 110km race with a 50lb sack in the arctic ...

:blink: What. The. Fuck. If I wasn't feeling like such a wuss before, I am now...

 

Thoughts on a long, painful road. Have you ever been diagnosed with a specific injury? And what have you tried to rehab the apparent injury? My understanding of these things is limited to what I can find on the internet. If it's an actual hamstring injury doing any variation of the deadlift/hip hinge will aggravate it in some way. If it's an alignment issue, or a tendon/ligament issue, a good stretching and movement plan would help ease and correct some of the problems you're having. But a professional would be better to give you those answers than me.


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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


#18 Stu

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Posted 28 September 2017 - 06:00 PM

...I did not mention in the intro, two years ago i did a 110km race with a 50lb sack in the arctic and thats where my leg and ankle problems started. Its been a long painful road ever since.
 
So whats next...
 
"Oh yeah, I forgot to mention that I have bionic balls" .
"Oh yeah, I forgot to mention that I'm the bastard son of Superman and Wonder Woman".
"Oh yeah, back when Noah wore short pants, my friends called me Zeus" :lol:

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


#19 danduerksen

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Posted 28 September 2017 - 06:48 PM

So whats next...

 
"Oh yeah, I forgot to mention that I have bionic balls" .
"Oh yeah, I forgot to mention that I'm the bastard son of Superman and Wonder Woman".
"Oh yeah, back when Noah wore short pants, my friends called me Zeus" :lol:

:lol:  :lol: Fuck, that's funny shit right there...


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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


#20 steviesch

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Posted 28 September 2017 - 09:03 PM

Russ is from Brighton... Everything is easier than running along the shingle on Brighton beach:-)




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