You look solid. Good inspirational image for what you can do with hard work and brains.
Thanks guys for the compliments.
Worked up to a 315x1 front squat
bweight 211.5
315x1
Look I am also a stunt double for Batman&Robin.
Is horizontal squatting easier or harder than vertical back squats? It looks easier from this vantage point.
Wow it’s been awhile since I last logged my lifts.
Been going through about 5 months of crap and now feeling better.
Today’s training
OHP standing 115x3,130x3,135x3 and 145x3. then 115x3 EMOMS for 12 minutes. (Every Minute On the Minute)
Metcon:
Hang cleans 95lbs 1,2,3,4,5,6,7,8,9 and 10
Dips 1,2,3,4,5,6,7,8,9 and 10
Row @10 dampner. Get to 200m under 45sec
No rest just keep going between exercises.
Bweight : around 218ish will weigh in tomorrow and be proper on it.
Workout was done in 1 hour.
Been battling my left wrist - I fractured it last September(Snapped 2 tendons and some ligaments as well) and dealing with Dr.'s who want to put me on medicine for my conditions.
Rick
Welcome back
Welcome back Rick. Been wondering why you went dark on us.
Hope the wrist is healing ok among other things. I’m sure you are giving the Docs’ hell. Hope you find some good ones.
I broke a finger last Aug and its still only about 85%. Multiple twist fracture. Made deadlifts interesting though.
Welcome back bro
Thanks guys for the welcome back.
CGB 195x3,220x3,235x3 and 245x3
195x3 on the minute for 12 minutes.
Muscle snatch 95x3 x10 supersetted with
Pullups 1,2,3,4,5,6,7,8,9 and 10 all done unbroken. So 3 snatches 1 pullup, 3 snatches 2 pullups etc all the way up to 10 pullups.
Rows 30 secs on 30 secs rest - 6 sets rest 5 minutes 6 more sets like the first round.
Trying to get 160m under 30 secs.
Bweight 217
Welcome back stranger. Good to see you posting again.
Deadlifts
285x3,320x3,350x3 and 370x3 -double overhand.
Deadlifts 285x3 EMOM for 12 min - double overhand
GHR x5
GHD situps x5
5 rounds
Pushdowns stack x15
Row 30 sec get 150m
Bweight 216
Great to see you back. How does your wrist feel doing those deads? EMOM work rocks. I’ve been doing some of that too.
[quote]gorillavanilla wrote:
Great to see you back. How does your wrist feel doing those deads? EMOM work rocks. I’ve been doing some of that too. [/quote]
Wrist is okay on the pulls it’s the OHP and pushups that hurt.
I really like EMOM work. A lot.
Speaking of EMOM work the true test happens this week in the gym with this protocol. High percentage for 15 minutes is going to be interesting.
Are the EMOM sets for met con? Speed work?
JJack the EMOM’s are for strength work primarily. How they work is that they build muscular fatigue endurance and build your neural pathways. A side effect is size and conditioning. A really great way of getting a lot of work done in a very short amount of time.
Main lift: Standing OHP
130x2,145x2,150x1 and 160x1
EMOM: Standing OHP
130x2 emon x15 minutes.
Afterlifts:
Hang clean 115
dips bw
1,2,3,4,5,6,7,8,9 and 10 -unbroken so 1 rep of each then 2 reps of each etc up to 10.
Metcon cardio:
Rope slams x10 pushups x10 Row 2 minutes (500m) dampner on 10. x3 rounds.
I am really liking how this new lifting protocol is going. The secret is the EMOM’s plain and simple. Your work capacity goes through the roof and your recovery is much better doing these. Much better than doing a lot of volume at a lower %.
Bweight 218
[quote]FISCHER613 wrote:
JJack the EMOM’s are for strength work primarily. How they work is that they build muscular fatigue endurance and build your neural pathways. A side effect is size and conditioning. A really great way of getting a lot of work done in a very short amount of time.
[/quote]
You like these for doubles and triples it looks like? I may work them in in the near future.
Rick, got it, thanks.
Main lift box squats to parallel
135x5x5,185x3x3,225x3x3,275x3x2,315x3 and 365x1
Emom: 295x2 for 15 minutes (All paused and strict)
Metcon:
Barbell compex 6 exercises 8 reps 3 sets.
Bweight 216