OMOB V. 1.0 Cycle 1 Day 4
Row for 5 mins = 1077 mtrs
5 Wall Squats
10 Bows and bend. per leg
10 Spiderman lunges per leg
Inch worms twice forwards and back
Scorpians 5 each way
and a knees to chest stretch held for 10 seconds
All weights include the bar
Empty bar 10 reps x 2 Sets
5 @ 42 Kg ( 92.5 lb )
4 @ 52 Kg ( 114.5 lb )
4 @ 62 Kg ( 136 lb )
4 @ 79.5 Kg ( 175 lb )
4 @ 89.5 Kg ( 197.5 lb )
4 @ 94.5 Kg ( 208.5 LB )
4 @ 104 Kg ( 230 LB )
EMOM 10 Mins
4 @ 79.5 Kg ( 175 lb )
AMRAP 15 Mins
10 = Deficit Dead Lift @ 62 Kg ( 136 lb ) me standing on 2 Bumper plates about 3 inches of the floor total.
12 = Box jumps < Found this easier wearing my Oly's as the solid sole seemed to help me land on the box better.
15 = Toes to bar <<< Did one round of this and then some scumbag stepped into the cable machine so couldnt use the monkey bars so swapped them out for Captains chair leg raises. Tosser could see i was using them but didnt want to waste my time arguing with him.
5 rounds plus 10 Dl's
Deficit Dead Lift = 60
Box Jumps = 60 <<< Thanks for the stepping down feed back guys . helped A LOT
HLR's = 75
Begining to understand the Conditioning work outs are nasty and its not just me being a pussy.
I have lost a pound in weight this week which takes me down to 14 stone 1 pound ( 89.3 Kg ) ( 197 lb )
Whilst doing the wall squats some young lad said to me " You like that wall" ? So i asked him if he had ever done them before ?
Now i love my gym because as i have stated previously every second guy wants/has to prove himself so i know a comment like what i had just made means 100% this douchbag will now have to try them So after he picks himself up from landing on his arse i say " Not as easy as they look are they" ? and go off to do my air squats lol
I do listen to my headphones when doing my EMOM as this stops people talking to me or if they do i just pretend i didnt hear them. I use to talk but when my clock ran down i would just turn around and start lifting again which seems to miff some people so easier to just play deaf.
Play list today was some Ozzy, ACDC, GreenDay,
First week overview,
Seeing as im using my 531 Training max the weight is not a big problem even with the back which by the way is hurting less and less each day
I did the big but boring which was do the heavy sets and then 5 sets of 10 for your first working weight so very similar to this program, but im finding the EMOM may be 10 reps smaller but i seem to get more out of being able to hit 4 reps fast every min than struggling to hit 10 reps every 2 mins.
Also the conditioning side is easy for me to work to and even though my glasses are slipping off my nose all the time and im sweating like a bitch im enjoying it.
I remember now finding this program many many months ago and passing it over with out a second thought to do StrongLifts 5x5 and Wendlers 531, wished i had paid more attention to this program now, not saying the others are bad but this really does seem to fit what i have been looking for now for over a year...
Welcome home UKoldguy...
Ps. a personal big up for me Gym owner watches me squat and actually waited for me to finish the set and said " Nice,, textbook Squats "