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#41 Stu

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Posted 09 October 2017 - 08:51 PM

Think of it as a vacation LOL. I do.
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#42 russwoody

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Posted 10 October 2017 - 03:32 PM

Well, couldnt of come at a better time. 

 

Aching. tired. Feel like I have a mild cold trying to kick in. However, i still owe the cycle one session - week 3 squats. I will do that in a couple of days, then one other total body very very mild workout. 

I must say, i have really enjoyed the first cycle.

 

 

 

Cheers


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#43 Poppy G

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Posted 10 October 2017 - 04:25 PM

Excellent... Now for more cycle ;)


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#44 russwoody

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Posted 13 October 2017 - 01:15 PM

Right... so....

 

Into my de-load. 

 

I actually missed my final squat session of the cycle. This is regrettable but i will start squats over at week 1, after the deload. 

 

A bit of accountability here... all went well in the cycle until I went out on the booze after a not quite complete week 3. The evening that i went out drinking was after getting up at 5am, hitting a PR with a great workout then working all day. Damn, i am not 24 anymore!

 

Then, I skipped some meals for the next two days being busy. Needless to say my energy levels crashed and i very nearly got sick - sore throat, sweats, huge energy drop and just feeling shite. So, completely rested up, decent sleep, no training (thankfully it was de-load week anyway) and made sure i hit the correct calories - this has worked and I've caught up with myself again, with no illness developing. Anyway, note to self... don't fuck about whilst hitting the training hard, especially a new system. Cant do it all. Lesson learned and looking forward to next week and the second cycle.  


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#45 Stu

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Posted 13 October 2017 - 03:50 PM

Like I always say. these are the reasons we do what we do here. We like to think we can control opportunities obstacles like these, but we dont want to avoid too many of them, lol.

 

Well done!


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


#46 danduerksen

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Posted 13 October 2017 - 04:21 PM

Honesty is always the best option. Especially with yourself. Nothing wrong with a little indulgence, but knowing when it's interfering with life and health takes a different kind of strength.

 

**I feel I should be clear that "indulgence" isn't just drinking every once in awhile. It's the candies in bed. The donuts in the morning. The extra 3 hours of sleep in the morning instead of getting up to go train. Not to be implying anything.


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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


#47 russwoody

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Posted 17 October 2017 - 12:14 PM

Had a cheeky one during the de-load week...

 

10 mins total cycling the below - 30 seconds on 30 second off

- y squats AMRAP 30 seconds

rest

- press ups "

- reverse lunge left

- plank

- reverse lunge right

 

Then got to minute 8 of a pull up funeral set - 

 

Then, this morning

 

warmup etc

 

omob v2 bench

3x50kg

3x60

3x65

3x72.5kg

 

EMOM 10 mins 4 reps x 50kg

 

seated cable pulls 50kgx10 60kgx8 70kgx8

 

stationary bike 13 mins 30 on 30 off. 


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#48 Stu

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Posted 18 October 2017 - 01:13 AM

I thought cheeky meant fat? I really need to learn how to speak English LOL
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#49 russwoody

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Posted 18 October 2017 - 07:02 AM

it doesn't have cheeky - but its a start - https://matadornetwo...ont-understand/


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#50 Stu

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Posted 19 October 2017 - 05:44 PM

it doesn't have cheeky - but its a start - https://matadornetwo...ont-understand/


Ta! I'm going to have a lot of fun with these LOL I'm learning English, hooray!

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#51 russwoody

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Posted 21 October 2017 - 12:46 PM

Thinking out loud... 

 

Hi guys, its been a long week with a very sick child. All is okay now however, a large chunk was spent in hospital. Myself and wifey, are now very run down and wont be training until next week. So, this has got me thinking about programming.... i currently do, more or less, a body part split. When life is going well this works just beautifully. However, when it hits the fan, like this week, if i get one workout in the other muscles loose out. 

 

So, I am wondering if full body routines are the way forward. 

 

i.e (in short)

 

monday

squat EMOM

bench OMOB work sets

Pulling work (bent over row) 4/5 sets

cardio 30 on 30 off

 

WED

squat OMOB

bench EMOM

Push press OMOB

conditioning...

 

FRI

deadlift emom

shoulder emom

sets of pulling work

conditioning i.e 21.15.9 reps etc. 

 

Your thoughts?


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#52 Stu

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Posted 21 October 2017 - 06:16 PM

Life threw some obstacles in your path for sure. Glad to hear that you traversed them well. As I always say, this is why we train.

This log will set you free. Post what you can and it will be victorious!

I like your plan. Never considered a plan like this before, looks good to me.
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#53 danduerksen

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Posted 23 October 2017 - 05:08 PM

So, I am wondering if full body routines are the way forward. 

 

All kinds of YES! Let's face facts... none of us here are professional athletes (unless there's a professional athlete hanging out that I don't know about :ph34r: ). We don't have the time. We're not being paid to workout and train from 8-5. There's shit happening everyday that gets in the way and can throw a wrench into our best laid out plans. Our training should be about efficiency. Bang for buck. Big, full body compound movements. Deadlift, squat and overhead press. And if you can do it "properly" the bench press is absolutely full body. Olympic lifts if you're able. These are the pillars of real strength all the best programs are built on. Before finding eo3 most of my strength workouts were deadlifts, presses and pull-ups. I should have been squatting too, but hindsight. I agree 100% with your plan. Get the most out of your limited time.


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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


#54 russwoody

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Posted 23 October 2017 - 06:15 PM

So, both lower and upper body on the same day, all muscle groups. Essentially the volume over the week is the same so i do not foresee any injury probs etc. However, it would be good to know that if i ever have to skip a session, or about ten days in this case which is rare, i am at least not owing a body part... which i hate - call it OCD.

 

Thanks for the nod guys. 



#55 russwoody

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Posted 27 October 2017 - 08:27 AM

First one back after a ten day time out for family health reasons etc... boring... 

 

so, great session back in.

 

Week 1 of cycle 2. 

 

warmup etc

 

Squat Emom

4x60kg 10 mins

 

Bench Press

3x50kg

3x60kg

3x65kg

3x72.5kg

 

Bent Over Row

5x 50kg

5x 60kg

5x 65kg

5x 72.5kg

5x 72.5kg

 

Spinning Bicycle... 10 mins 30 seconds sprint 30 rest. 


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#56 danduerksen

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Posted 27 October 2017 - 04:55 PM

Nice session. This cycle you've put together should be fun.


"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


#57 russwoody

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Posted 28 October 2017 - 09:05 PM

I wasn't going to, especially after aching so much after yesterdays but hey... saturday night special...

 

warmup - probably too brief considering i ached so much... 

 

week 1 cycle 2 workout 2

 

emom deadlifts 10 mins 4 reps 80kg

 

emom push press 10 mins 4 reps 40kg

 

(back to back emoms....!!!! ahhhh!)

 

Seated cable rows

 

8 reps 50kg

6 reps 60 kg

4 reps 70 kg

 

 - kept it brief as, like i said, i ached like hell, worked all day and was kinda tired. However, saturday eve training is off script so, glad i dragged my sleep ass to the gym.

 

Have a good weekend guys!


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#58 Poppy G

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Posted 29 October 2017 - 09:57 AM

Wendler has full body programs that i like.

 

You could use OMOB Calculaterif you wished.

 

Or stronglifts advanced is also a good one.. google it mate it will also give you a excel calculator for the % to use.

I could probably find them on my laptop for ya if you wish and post links when i get home..


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

#59 russwoody

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Posted 29 October 2017 - 01:42 PM

Wendler has full body programs that i like.

 

You could use OMOB Calculaterif you wished.

 

Or stronglifts advanced is also a good one.. google it mate it will also give you a excel calculator for the % to use.

I could probably find them on my laptop for ya if you wish and post links when i get home..

 

Thanks OG.

 

I used wendlers boring but big on a whole body basis. Enjoyable. The switch to omob is preferable for now as i am loving the pace of the EMOMS.The timer is my coach - nagging me to get the fuck back under that bar.  However, i think from doing the maths the total volume is very similar to boring but big 5x10 reps. 

 

Its funny you should mention strong lifts, when i looked at my program it reminded me of that - which i have also done. I stopped the initial strong lifts, as opposed to the advanced, because the weekly volume of squats didn't agree with my knees. I now prefer the periodisation of omob and wendler. 

Stronglifts advanced? Are you referring to mad cow?

 

Good to hear from you mate

 

Hope training is going well!

 

Russ



#60 Poppy G

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Posted 29 October 2017 - 03:11 PM

Training to restart soon mate.

Its to be run after madcow

 

Advanced <<

 

A good read me thinks.


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




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