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#1 Zodd88

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Posted 10 October 2017 - 03:18 PM

I'm on VERSION 1-WEEK 3 now, so I'm a bit behind starting this thing, but I'll summarize it all thus far below:

 

W1: using 90% max 

 

Squat (255): 155-180-190-215  EMOM-155

 

Press (150): 80-105-115-130 EMOM-90

 

Power Clean (185):110-130-140-155 EMOM-110

 

 

W2: using 90% max 

 

Squat (255): 180-205-215-230  EMOM-180

 

Press (150): 105-120-130-135 EMOM-105

 

 

Power Clean (185): 130-150-155-165 EMOM-130

 

 

 

*I've also been finishing each workout with 'Day X' of Dan John's fighter pullup routine (https://www.t-nation...pull-up-program)

 

*Power Clean EMOMs have been with Hang Clean instead of Power Cleans

 

I also do BJJ 3-4x a week, so i manage to stay busy in between lift days


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#2 UKoldguy

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Posted 10 October 2017 - 04:22 PM

Welcome and thanks for starting a log :) looking good my friend..


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My last word will probably be
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#3 VidaMD

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Posted 10 October 2017 - 05:19 PM

Welcome and thanks for starting a log :) looking good my friend..

+1


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Strong people are harder to kill than weak people and are more useful in general - Mark Rippetoe


#4 Stu

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Posted 10 October 2017 - 05:41 PM

Welcome indeed. Great to have you here.
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Sua Sponte ! Now Get off my lawn ! :angry:


#5 steviesch

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Posted 10 October 2017 - 06:21 PM

Welcome zodd. Thx for the pull up progression link. Suits me!
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#6 danduerksen

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Posted 10 October 2017 - 06:24 PM

*I've also been finishing each workout with 'Day X' of Dan John's fighter pullup routine (https://www.t-nation...pull-up-program)

Good routine. I like how Dan John would rather add load then go for a high number of reps. My intentions are to start using this scheme again. Keep at it.


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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


#7 Zodd88

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Posted 12 October 2017 - 02:38 AM

Thanks for the welcome, everyone!

 

Now I ended up missing Squat Day for this week, so as penance I combined Squat and Press Day, so my Tuesday looked like this:

 

Squat (255): 205-230-240-255 EMOM-205

 

Press (150): 120-135-145-150 EMOM-120

 

and finished with a 5x5 of pullups instead of my Dan John plan. I was smoked in a satisfactory way, even dozed off before I saw who was eliminated off of the Great British Baking Show.

 

Power Cleans tomorrow!


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#8 Stu

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Posted 13 October 2017 - 03:12 AM

Your a strong dude Zodd. Those numbers are going to climb running OMOB. Thats scary :)


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


#9 russwoody

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Posted 13 October 2017 - 01:03 PM

Hi! Welcome and good work. Tidy training sessions. 



#10 Zodd88

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Posted 18 October 2017 - 01:23 PM

Your a strong dude Zodd. Those numbers are going to climb running OMOB. Thats scary :)

ha thanks! trying to get after it, at least!



#11 Zodd88

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Posted 18 October 2017 - 01:41 PM

Hello friends, just returned from a short vacation. Last day of OMOB Version 1 looked like this:

 

Power Clean (185):150-165-175-185 EMOM-150

 

           150x2 emom for 15 minutes was no joke, did the full power clean for that instead of a hang. I might try next cycle's W3 EMOM as a hang clean with straps

 

           185x1 was a bit tougher than i anticipated, might need to do a better job warming up for the lifts next cycle

 

For this week I'm going to do some aesthetic lifting, keep the blood flowing, etc. and gear up for V2 starting Sunday


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#12 danduerksen

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Posted 18 October 2017 - 05:04 PM

           150x2 emom for 15 minutes was no joke, did the full power clean for that instead of a hang. I might try next cycle's W3 EMOM as a hang clean with straps

 

... I don't think you're supposed to clean/snatch with straps... something in the back of my mind thinks you won't be able to get the hand positioning properly at the top... 


"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 Zodd88

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Posted 18 October 2017 - 06:21 PM

... I don't think you're supposed to clean/snatch with straps... something in the back of my mind thinks you won't be able to get the hand positioning properly at the top... 

I've done it before with success, I had the same skepticism but i saw some big lifts with straps( https://www.instagra...m/p/pBx4cdl-aA/) so i figured i could definitely get away with it with my numbers. It takes a tiny bit of playing around, but the hand positioning fits just as well without.

 

 

Or i can suck it up and get a stronger grip


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#14 danduerksen

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Posted 18 October 2017 - 09:05 PM

:o Those crazy Russians...


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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


#15 Zodd88

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Posted 23 October 2017 - 05:53 PM

I'm at a slight crossroads here:

 

Just getting over a real rough cold?/illness? during the tail end of my deload week, that had me damn near bedridden for 5 days. Right before the start of V2, with 100% of my maxes too  :angry:

 

I'm wondering if i scale down to 95% and play it a bit safe, or just go for it and see how i feel.

 

After some thought, I'm going for it; but ill double up on food and sleep to catch up if need be


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#16 Stu

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Posted 24 October 2017 - 05:48 PM

Damn colds. I say go for it. You should be completely over by the end of this first week which won't be that taxing.
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Sua Sponte ! Now Get off my lawn ! :angry:


#17 Zodd88

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Posted 25 October 2017 - 06:23 PM

Damn colds. I say go for it. You should be completely over by the end of this first week which won't be that taxing.

Feelin good, and not weak(most importantly)

 

First two days looked like this

 

Squat (275): 165-195-205-235 EMOM-165

 

Press (165): 100-115-125-140 EMOM-100

 

               and I've changed pullups a bit, i do 10x3 weighted pullups after presses.

 

 

So today I'm tired, but I've also found a Korean place to fuel up at after work. Then tomorrow is Power Cleans


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#18 danduerksen

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Posted 25 October 2017 - 08:13 PM

Effin colds get you everytime (got one myself). Hopefully the kimchi is good enough to keep the sinuses clear.


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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


#19 Zodd88

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Posted 06 November 2017 - 03:43 PM

I live..... again....

 

wrong about the cold, full blown flu so i spent a week reenacting that scene where Frodo was wrapped up in the web of Shelob.

 

Joined a new gym near my house this weekend, just in time to start V2W1 over:

 

Squat (275): 165-195-205-235 EMOM-165

 

                felt good, but I'm a bit sore today. 

 

I finished the day with some hang power snatches and ab wheel 3x8. That thing is a torture device disguised as a toy 


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#20 Pops

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Posted 06 November 2017 - 05:12 PM

 

 

I finished the day with some hang power snatches and ab wheel 3x8. That thing is a torture device disguised as a toy 

+1

glad you're back


"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





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