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#101 Zodd88

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Posted 01 August 2018 - 11:24 PM

V2W2

 

Squat (295):205-235-250-265; 4 MM reps, hang PC EMOM: 135

 

By repeating this cycle with MM reps i can actually feel a difference in ease with the EMOMs. They still are tough, but less so.

 

But that just means i divert more energy towards the MMs


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#102 Zodd88

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Posted 01 August 2018 - 11:24 PM

mind set is a cool thing when you get it right - mens sana in corpore sano - as they say in Ancient Rome.

 

Some days i feel like i come up short in both :lol:


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#103 UKoldguy

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Posted 02 August 2018 - 05:10 PM

Some days i feel like i come up short in both :lol:

 

+1 on the Z


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#104 Stu

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Posted 02 August 2018 - 08:35 PM

Some days i feel like i come up short in both :lol:


It's like I always say, " the mind is a terrible thing, it must be wasted"

Or is that supposed to be, " the mind is a terrible thing to waste."

Whatever, what was I saying?😂
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Sua Sponte ! Now Get off my lawn ! :angry:


#105 Zodd88

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Posted 07 August 2018 - 04:56 PM

Week 2, electric bugaloo

 

 

 

Deadlift (365):255-290-310-330; 4 MM reps

          felt real good, happy with that

 

Press (165):115-130-140-150; another 4 MM reps EMOM 115

 

V2W2 

 

Power Clean (195):135-155-165-175; 5 MM reps, (this was personal) Squat EMOM 205

     3rd rep was taxing, so i decided to get 2 more.

 

Decided to add in more accessory work; saw a post by a physical therapist who gave a formula for healthy shoulder training:

 

"3x pulling reps to pressing reps, and 2x more rowing reps to vertical pulling reps."

 

Trying to be in this for the long haul, so i make sure i do some sort of rowing at least 2 of the 3 lifting days

 

Week 3 up next

 

 


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#106 Zodd88

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Posted 20 August 2018 - 06:04 PM

Rough week 3:

 

Day 1 went well

 

         Squat(295):235-265-280-295; 2 MM reps Power Clean EMOM 155

 

But the next day my back was tweaked and then some; so i took time off until i felt comfortable moving normally, but that was around a week and results suffered:

 

       Deadlift (365): 290-330-345-365; 1 MM rep

 

       Press (165): 130-150-155-165, 1 MM rep; 130 EMOM

 

So im gonna finish my last day, and repeat the whole cycle and try to break MM PR's instead of upping weight

     

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#107 danduerksen

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Posted 20 August 2018 - 06:18 PM

Great focus. It's all about the long game.


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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


#108 BeachBuckeye

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Posted 20 August 2018 - 07:27 PM


 

So im gonna finish my last day, and repeat the whole cycle and try to break MM PR's instead of upping weight

     

 

^ I like that strategy. Sounds like a good plan.


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Endurance is not just the ability to bear a hard thing, but to turn it into glory - William Barclay


#109 Zodd88

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Posted 25 September 2018 - 08:18 PM

Hello friends,

 

finished the cycle, but caught a major case of fuckaround-itis, hopping back in the saddle with Version 1 for MM PR's

 

V1W1

 

Squat(295): 160-185-200-225;8 reps EMOM Power Cleans: 105

 

-this MM set beat my previous set, so I'll take that as a good sign

 

 

Plus I feel like my pullups are lacking, and with a "reduced" workload I think i can prioritize getting those numbers up, some articles I recently read:

 

https://www.t-nation...oing-them-wrong

 

https://www.t-nation...o-your-pull-ups


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#110 Hillside Honey Badger

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Posted 25 September 2018 - 08:42 PM

like!

Semper Paratus - Always Ready

 

Slowly walking down the hall, faster than a cannonball


#111 Zodd88

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Posted 28 September 2018 - 01:23 PM

V1W1 Deadlight(365): 195-230-245-280; 8 MM reps

 

           Rowsx50 

   I'll admit it; I've started using straps for deadlifts. Took some getting used to, but I feel it removes my grip as a limiting factor so i can put more heat on my posterior chain, and it saves that grip for pullups. Win/win?

 

V1W1 Press(165): 90-105-110-125;8 reps EMOM 90

 

 

 

My goal is to hit a minimum of 2x the prescribed reps for my money makers, so far so good.

 

I've been really enjoying this as part of a warmup, my back feels great

 

https://squatunivers...core-stability/

 

Especially with the bird-dog exercise


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#112 danduerksen

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Posted 28 September 2018 - 04:40 PM

   I'll admit it; I've started using straps for deadlifts. Took some getting used to, but I feel it removes my grip as a limiting factor so i can put more heat on my posterior chain, and it saves that grip for pullups. Win/win?

I have a hard time understanding the guys who talk down using straps. If your grip alone limits you to 245 why would you stop there if you can pull 280 using straps?? As long as you're not using the straps for every rep I say go for 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


#113 Zodd88

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Posted 04 October 2018 - 04:10 PM

I have a hard time understanding the guys who talk down using straps. If your grip alone limits you to 245 why would you stop there if you can pull 280 using straps?? As long as you're not using the straps for every rep I say go for it.

 

Just speaking a bit tongue in cheek, I'll definitely do what it takes to get more reps



#114 Zodd88

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Posted 04 October 2018 - 04:14 PM

Tweaked my back a bit moving someething at work so I'm slightly behind schedule, but did finish week 1

 

V1W1 Power Cleans(195): 105-125-130-150; 6 MM hang cleans. Squat EMOM 160

 

gonna foam roll, move, wiggle, whatever to keep feeling good for Day 1 of Week 2


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#115 Stu

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Posted 05 October 2018 - 04:10 PM

Thats the trick with work outside of the gym. Never a warm up with a willingness to use bad form. I kick myself in the ass all the time at work as I narrowly avoid injury due to bad techniques.


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#116 Zodd88

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Posted 11 October 2018 - 12:26 AM

V1W2 Squat(295): 185-210-225-240;6 reps

 

I dropped the EMOM timer and just did 12x3 of crisp hang power cleans with 125. Felt just as smooth even to the 12th set

 

 

Thats the trick with work outside of the gym. Never a warm up with a willingness to use bad form. I kick myself in the ass all the time at work as I narrowly avoid injury due to bad techniques.

 

I've been diving into  Stuart McGill's work and the Squat University blog; I'm not feeling as nimble as a goofy clod like me can. 

 

I'm listening to an audiobook on Operation Anaconda and the writer used the term "warrior athlete" to describe the AFO guys, and I'm trying to apply that ethos to my training: Lately I've been stiff & sore and warm up enough to perform my lifts. 

 

We all didn't get into OMOB to just move a prescribed scheme of weights, we wanna move and perform better in every aspect we decide to apply it in.

 

That means I've got a lot more preparation and maintenance exercises going on, and so far it's definitely helping


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#117 Zodd88

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Posted 12 October 2018 - 02:30 PM

V1W2

 

Press(165): 105-120-125-135; 7 MM reps EMOM-105

 

Deadlift(365): 230-265-280-295; 7 MM reps

 

Finished with 5x5 pullups

-I've been doing Pavels pullup program, but i find myself struggling a bit as the reps to up and it burns me out for the later sets, so i am taking a shot that sets across will help by bringing down the reps in the earlier sets and bumping up in the later ones

 

 

I start everything with YTWL's with a band and that's really made a positive difference in my shoulders


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#118 Stu

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Posted 13 October 2018 - 01:06 AM

Definitely going to check this video out. That dude is a beast.

Operation Anaconda was a hell of a gunfight as I understand it. I don't personally know any of the Rangers that were on that QRF mission with the SEAL's but I've heard some of them speak of it, in short comments. Three rangers didn't make it back alive that day.
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Sua Sponte ! Now Get off my lawn ! :angry:


#119 Zodd88

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Posted 15 October 2018 - 01:36 PM

Definitely going to check this video out. That dude is a beast.

Operation Anaconda was a hell of a gunfight as I understand it. I don't personally know any of the Rangers that were on that QRF mission with the SEAL's but I've heard some of them speak of it, in short comments. Three rangers didn't make it back alive that day.

 

I have it on audiobook and for the first time ever I'm glad when there's traffic 

 

what an incredible story, I'm amazing by the grit and strength of will on top of everything else. Just hit 30, and there are guys younger than me doing the things I read about. Amazing. What am I? just a schlub



#120 Zodd88

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Posted Yesterday, 04:09 PM

V1W2 Power Cleans (195): 125-140-150-160; 5 MM reps Squat EMOM: 185

 

more 5x5 pullups, and facepulls for the shoulders. Uneventful gym day, but thats not a complaint 


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