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#1 Poppy G

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Posted 26 October 2015 - 06:01 PM

Monday 26/10/2015

 

OMOB V. 1.0 Cycle 1

 

Warm up,

Row for 5 mins = 1100 mtrs

 

3 rounds

10 PVC pipe Pass throughs

5 Pull ups

10 Push ups

15 Kettle bell swings @ 7 kg ( 15 lbs)

 

2 Rounds

wrist circles 10 each way

Elbow circles 10 each way

Arm circles 10 each way

Bows and bend.

 

Over head Press OHP

All weights include the bar

 

Empty bar 10 reps  x 2 Sets

4 x 49.5 Kg     ( 109 lbs )

4 x 52 Kg        ( 114.5 lbs )

4 x 54.5 Kg     ( 120 lbs )

4 x 59.5 Kg     ( 131 lbs )

 

EMOM

4 X 49.5 Kg    ( 109 lbs )

 

10 RFT = 20:29 10 Seconds slower than last week but the back was a issue today

 

10 x 10 Kg ( 22 lbs ) Front plate raise .. First 3 sets and last 2 sets as the plate is over head i do a behind the head Tricep Extension

10 x 20 Kg ( 44 lbs ) EZE Bar Bicep Curl

10 x 60 Kg ( 132 lbs )  BBshrug, when im at the top of the shrug i pull the bar up to either my belly button or belt ( as i was wearing a belt today as i threw my back out this week end :(

 

Finished off with

2 sets 10 of rotary cuffs pulls @ 5 Kg ( 11 lbs )

2 sets 10 of Face pulls @ 30 Kg  ( 66 lbs )

 

Added in some static stretches including some more pass throughs but used a band this time so i could really stretch it out when my arms were behind me.

 

Once the back is 100 % again I will be including the Oly lifts as warm ups as asked about in a previous post.

 

Edit

I added the weight conversions for Jumper lol


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My last word will probably be
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#2 Pops

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Posted 26 October 2015 - 07:35 PM

Good work! Glad to see you're posting. Looking forward to it!


"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


#3 Stu

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Posted 27 October 2015 - 12:41 AM

Bad to the bone !


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


#4 theDonnybrook

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Posted 27 October 2015 - 04:10 AM

Welcome to the Logs.  Come for the pain, stay for more pain.  Keep at it!



#5 Jumper

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Posted 27 October 2015 - 04:19 AM

Much appreciated! Keep up the good work!
Does it hurt? Good. Get it done.

#6 Poppy G

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Posted 27 October 2015 - 07:39 PM

Tuesday   27/10/2015

 

OMOB V. 1.0 Cycle 1 Day 2

 

Warm up,

Row for 5 mins = 1088 mtrs

 

5 Rounds

5 Wall Squats

10 Squats

20 Lunges

 

1 Rounds

wrist circles 10 each way

Elbow circles 10 each way

Arm circles 10 each way

Bows and bend

Spiderman Lunges

 

Dead Lift DL

All weights include the bar

 

5 x 42Kg   ( 92.5 lb )

5 x 62 Kg   ( 136.5 lb )

 

OMOB

 

4 x 94.5 Kg     ( 208 lb )

4 x 107.5 Kg   ( 237 lb )

4 x 112 Kg      ( 246 lb )

4 x 124.5 Kg   ( 274.5 lb )

 

EMOM + 10 Mins

 

4 x 94.5 Kg     ( 208 lb )

 

Conditioning

 

AMRAP 15 Mins

 

BB ( supine ) HIP BRIDGES X 6

BOX JUMPS X 16

SIT UPS X 15

 

Rounds = 7

 

No extras today.

 

Comments = excuses

Thought the Deadlifts would hurt due to the bad back issue but after warming up i felt sure i could maintain form and would see how its goes.

Managed to do required weights and reps with no adverse effects lol

 

Conditioning,

Really was not sure about hip bridges and sit ups ( again worried about my back ) so took it fairly easy and found the box jumps to be my main concern as started to twitch abit but stayed with it and nothing seemed to fall off so managed the 7 rounds. Pretty ashamed of this to be honest but always room to improve next time the program brings this up. Changed out hip bridges for supine hip bridges just to be safe and only used the bar 22Kg.

 

All in a good session and tomorrow is my day off ( from the gym and work ) get in :) So will rest my back do some stretches and prepare my self so squating friday..

 

Lee


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My last word will probably be
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#7 Pops

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Posted 27 October 2015 - 08:30 PM

My man, 7 rounds isn't bad at all. Good work. Good to know the back is up to it. Enjoy the day off!


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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


#8 Vector300

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Posted 29 October 2015 - 12:40 AM

Nasty! Love it - and thanks for giving us the conversion on the side. Makes it all the easier when I don't have to look that up. I suck at all forms of math. Metric and pounds...
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#9 Jumper

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Posted 29 October 2015 - 08:09 AM

Good effort mate. You only need to push as hard as you can handle - no point In Wrecking yourself.
If the jumps are a bit 'sharp' try step ups instead - there's still plenty of suck in them.
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Does it hurt? Good. Get it done.

#10 Poppy G

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Posted 29 October 2015 - 12:29 PM

Thursday 29/10/2015

 

OMOB V. 1.0 Cycle 1 Day 3

 

3 rounds

10 PVC pipe Pass throughs

5 Pull ups

10 Push ups

15 Kettle bell swings @ 7 kg ( 15 lbs)

 

2 Rounds

wrist circles 10 each way

Elbow circles 10 each way

Arm circles 10 each way

Bows and bend

 

Bench Press

All weights include the bar

 

2 sets of 10 Bar only

1 x 5 @ 42 Kg ( 92.5 lbs )

1 x 4 @ 52 Kg ( 114.5 lb )

 

4 x 77 Kg ( 169.5 lb )

4 x 87 Kg ( 191.8 lb )

4 x 92 Kg ( 202 lb )

4 x 99.5 Kg ( 219 lb )

 

Supersetted with 5 pull ups ( taken a leaf out of pops book here and thought i would drop these back in :)

 

EMOM 10 Mins

 

4 x 77 Kg ( 169.5 lb)

Super setted with 5 pull ups again on the monkey bars. Started with the wide grip and then every set i would change my grip and worked my way into the parallel bars and out again.

 

AMRAP 15 Mins

 

Thrusters = 11 @ 42 Kg ( 92.5 lb)

KB swings = 12 @ 15 Kg ( 33 lb ) The only pood i know is the one i take in the morning :P

Ab wheel roll outs = 27 Should have been ab fall outs but we dont have that kinda stuff at the local gym. may take a tow rope next time and just hang it from the pull up station.

 

3 rounds plus 7 thrusters

Thrusters = 40

Kb Swings = 36

Ab Wheel = 81

 

Extras

Threw in 2 sets of 20 BW standing calve raises as i was waiting for the wife.

 

Comments,

Again thought i could do better on the WOD but im sure it will get better.

After reading POPs logs and seeing about the pull up on the push days made me remember i used to do this on the Wendlers 531 program and have decided to put it back in :) Thanks pops.

 

Great work out,

 

Extra comments.

When i started strength training my son noticed the sweat use to make a heart shape on my tshirt which after a month or so changed to looking like the batman and now on Monday it looked like Micky F@@king mouse. As i walked up and showed the wife she cracked up.

 

We are putting it down to my chest shape changing..


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

#11 Pops

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Posted 29 October 2015 - 09:14 PM

Anyway with kettle bells & thrusters is a good day!! Good job!

 

I stole the notion of the supersets from reading DustOffDave and Vida.

 

It just makes too much sense...accumulate a bunch of pull-ups or pushups or sit-ups or rows  or some accessory work in the same amount of time.

 

You guys are helping me be 'smarter' about WHICH exercises to choose but again..it's all about getting the most fitness value out of your time dollar.

 

The 15 minute AMRAP sessions WILL get better for you as you continue ..just a different type of conditioning is all.


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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


#12 VidaMD

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Posted 30 October 2015 - 01:35 AM

Ha - Mickey mouse, that's awesome!!  J's right about the box jump - I now jump up but step down, I can keep a pretty steady pace and lower impact to tendons, knees and back


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


#13 Pops

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Posted 30 October 2015 - 01:38 AM

Ha - Mickey mouse, that's awesome!! J's right about the box jump - I now jump up but step down, I can keep a pretty steady pace and lower impact to tendons, knees and 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


#14 Pops

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Posted 30 October 2015 - 01:38 AM

Same. Jump up, step down
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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


#15 Jumper

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Posted 30 October 2015 - 04:59 AM

Not often Mickey is tougher than Batman...this might just be the first time!
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Does it hurt? Good. Get it done.

#16 Poppy G

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Posted 30 October 2015 - 11:44 AM

Friday 30/10/2015

 

OMOB V. 1.0 Cycle 1 Day 4

 

Warm up,

Row for 5 mins = 1077 mtrs

 

3 Rounds

5 Wall Squats

10 Squats

20 Lunges

 

2 Rounds

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

 

 

Squat

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 )

 

Conditioning

 

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

 

Comments.

 

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 )

 

Extra Notes,

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 "

 

Lee.


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

#17 Poppy G

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Posted 02 November 2015 - 07:05 PM

Monday 02/11/2015

 

OMOB V. 1.0 Cycle 1 Week 2 Day 1

 

Warm up,

Row for 5 mins = 1248mtrs

 

3 rounds

10 PVC pipe Pass throughs

5 Pull ups

10 Push ups

15 Kettle bell swings @ 7 kg ( 15 lbs)

 

2 Rounds

wrist circles 10 each way

Elbow circles 10 each way

Arm circles 10 each way

Bows and bend.

 

Over head Press OHP

All weights include the bar

 

Bradford Press Bar only x 10

Empty bar 10 reps

 

5 x 32 Kg     ( 70 lbs )

3 x 55 Kg     ( 121 lbs )

3 x 57.5 Kg  ( 126.5 lbs )

3 x 62.5 Kg  ( 137.5 lbs )

Super setted with 5 Pull Ups

 

EMOM  12 Mins

3 x 55 Kg      ( 121 lbs )

Super setted with 5 pull ups on the monkey bars so worked from parallel grip out and then back in.

 

10 RFT =  17:50.  Last weeks time was 20:29 so 2:20 faster. I put it down to all the conditioning last week.

 

 10 x 10 Kg ( 22 lbs ) Front plate raise .. First 3 sets and last 2 sets as the plate is over head i do a behind the head Tricep Extension

 10 x 20 Kg ( 44 lbs ) EZE Bar Bicep Curl

 10 x 60 Kg ( 132 lbs )  BBshrug, when im at the top of the shrug i pull the bar up to either my belly button.

 

Comments.

 

Back looks like it is holding up so no belt today and no twinges either.

All in 95 pull ups, i will admit the last 10 were a little shaky but i got the head over the bar :)

Totally feeling it today.

Tomorrow is DL day so will SS with front squats, not sure what weight to use, my best Front squat from awhile ago was 95Kg ( 209 lb )

so im thinking of going with 50 Kg ( 110 lb) and seeing how i go from there if its to much will drop to 40 Kg and so on.

Also im going to stick with last weeks WODS until Deload week to check for improvement if any.


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

#18 Stu

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Posted 02 November 2015 - 11:22 PM

Great log ! You are in beast mode ! The mickey mouse story had me rolling along with the turd burglars at your local box , funny stuff .

 

I remember a while back someone thru out a nasty box jump challenge and i learned a lesson about stepping down , that is , I stepped down with the same leg each time . Ouch tho , lol .


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


#19 VidaMD

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Posted 03 November 2015 - 12:55 AM

Lee, your logs are hilarious! As I'm sure you've seen, a lot of us love to throw down. Don't be afraid to toss a challenge out.

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


#20 Pops

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Posted 03 November 2015 - 03:16 AM

Lee, you're representing "The Silverback" faction of the Eo3 community well indeed!

I've never really done many front squats so I'm starting light for sure. I'll look forward to your report!

"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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