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#1 tpalmiter

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Posted 18 April 2016 - 02:03 PM

Today was my first attempt at a OMOB workout. I am still trying to work my way through the spreadsheets and figure out exactly what it is I am doing with them. For now I have started on OMOB v1. I ran stronglifts 5x5 routinely for almost a year and then just kind of lost interest and motivation. Hopefully this is what I need to pick up where I left off.

 

My four lifts for the cycle will be:

 

Deadlift-1rm 300lbs

Press- 1rm 125lbs

Squat- 1rm 320lbs

Bench Press- 1rm 145lbs

 

I am 68 inches and currently 177 lbs and (according to my body fat scale) 25% bf. I am really hoping to improve my maxed in both presses as well as lower my body fat to around 15%. I know that keeping an accurate log has helped me tremendously in the past, when I first started on the fitness path I was hovering north of 250lbs, so here I go with a new one.

 

 


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#2 tpalmiter

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Posted 18 April 2016 - 02:28 PM

4/182016 4:30am

 

Deadlift

warmup

 

160X4

190x4

205x4

230x4

 

EMOM 160x4 for ten minutes-interrupted at minute six by my seven year old because she couldn't get the dog to get back in bed with her. After I got her back in to bed I restarted my 10 mins of EMOM.

 

20 Minutes Spin Bike 30s splits Sprint/Recovery


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#3 Hammer

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Posted 18 April 2016 - 03:25 PM

Brilliant!  You got a built in mandatory rest system for your EMOMs.  :rolleyes:  :D


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#4 tpalmiter

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Posted 18 April 2016 - 05:26 PM

They do come in handy! I'll occasionally look over and find that my 5 year old has snuck down and is sitting on their weight bench watching me. They mimic some of the lifts, hopefully I can get them started at a young age.


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#5 Hammer

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Posted 18 April 2016 - 05:37 PM

They do come in handy! I'll occasionally look over and find that my 5 year old has snuck down and is sitting on their weight bench watching me. They mimic some of the lifts, hopefully I can get them started at a young age.

 

Very cool.  Reminds me of a video I watch some time ago about Coach Bergner.  They showed some old video of his family and in one of them it was his grandson practicing his "Bergner Warmup" routine perfectly for the Snatch with a broomstick.


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#6 Jumper

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Posted 19 April 2016 - 09:28 AM

Great work mate. Starts the week off with deadlifts...nice.
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#7 tpalmiter

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Posted 19 April 2016 - 10:22 AM

Today was an off day for OMOMB but I have been looking into the Olympic lifts and decided I needed to gain some experience with them. I figured power cleans would be as good a starting point as any.

Power clean
65x10
95x5x4

10 minute EMOM 75LBS 4 reps

April WOD 19:53
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#8 VidaMD

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Posted 19 April 2016 - 02:22 PM

A good power clean will separate the men from the boys - good work


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#9 Poppy G

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Posted 19 April 2016 - 03:44 PM

Today was an off day for OMOMB but I have been looking into the Olympic lifts and decided I needed to gain some experience with them. I figured power cleans would be as good a starting point as any.

Power clean
65x10
95x5x4

10 minute EMOM 75LBS 4 reps

April WOD 19:53

You have reached your quota of positive votes for the day


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#10 Stu

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Posted 20 April 2016 - 12:11 AM

I here ya about those cleans. I finally had to add it as one of my lifts so that i would do the dam thing. Now I walk around with a stupid bruise on my right collar bone all week long, lol. But hey, i believe I'm starting to feel it! I still basically reach down and grasp the bar, have a little seizure of sorts and end up in the front rack, but man does it feel good those three or four times it works, lol! The sound of that 3 point, my feet pounding the ground and that bar resting in place as I pull myself under is a thing of beauty. Like a three round burst baby, pew,pew,pew! ( lest I rake the jewels :) )

 

Look forward to seeing how you progress with it .


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#11 DustoffDave

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Posted 20 April 2016 - 02:26 AM

Welcome and great work!  Way to dive in with the monthly WOD right away, too!


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#12 tpalmiter

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Posted 20 April 2016 - 09:29 AM

4/20 OMOM Week 1

Overhead Press

Warmup

65x4

75x4

80x4

90x4

 

65lbs EMOM 4 reps 10 min

 

20 Minutes Spin Bike 30/30 sprint/recovery

 

My presses have always been much lower than I would like, I hope to see major improvements here.


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#13 tpalmiter

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Posted 21 April 2016 - 12:49 AM

My girls had a bible group tonight, I swung over to the local Y and hit up a 1 hour tabata class with a killer 10 minute ab set at the end. Finished up with 20 minutes on an open stride machine at a steady pace maintaining a 125hr.

 

Sqautting  in T-8hours :D :angry: ;)


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#14 Stu

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Posted 21 April 2016 - 01:01 AM

I guarantee your presses will improve with OMOB. If you haven't already, check out Mark Ripptoe's  How to overhead press, the art of manliness. It helped me out big time.


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#15 Pops

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Posted 21 April 2016 - 02:13 AM

What Stu said.

Just checked it out this week myself & implemented the grip. Tried to do the hip hinge thing but I don't think I'm there yet.

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#16 tpalmiter

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Posted 21 April 2016 - 09:28 AM

4/21/16 OMOB Back Squat

 

Warmup

160x4

190x4

205x4

230x4

 

Emom 10mins 160x4

 

20 mins spin bike 30s/30s split sprint/recovery Final HR 142


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#17 tpalmiter

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Posted 21 April 2016 - 09:29 AM

I guarantee your presses will improve with OMOB. If you haven't already, check out Mark Ripptoe's  How to overhead press, the art of manliness. It helped me out big time.

 

 

What Stu said.

Just checked it out this week myself & implemented the grip. Tried to do the hip hinge thing but I don't think I'm there yet.

Pops gives this tip a 5/5 boot ranking

 

I'll check it out, thanks guys!



#18 tpalmiter

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Posted 22 April 2016 - 09:30 AM

4/22//16 OMOB Bench Press

 

Warmup

85x4

100x4

110x4

125x4

 

EMOM 10 Minutes 85x4

 

Spin Bike

21:30 30s splits recovery sprint. Last 2 minutes full sprint. Final HR 151

 

Along with my OHP I hope to see major improvements here.


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#19 tpalmiter

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Posted 22 April 2016 - 09:32 AM

4/22//16 OMOB Bench Press

 

Warmup

85x4

100x4

110x4

125x4

 

EMOM 10 Minutes 85x4

 

Along with my OHP I hope to see major improvements here.

 

 

Correction:  I WILL make improvements!


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#20 steviesch

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Posted 22 April 2016 - 09:44 AM

Nice work. Liking the Two mins sprint on the bike. When we attempt to move a weight we know within seconds if it's going to happen...flat out anaerobic effort just goes on and on...lovin' it:-)
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