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Old 08-19-2013, 04:18 PM   #1
OneMorePlate
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Default OMP's Training Log

New Program
Deloading this week. Will cut the percentage down for training weights all week.

Squat
255-1, 255-1, 255-1, 255-1, 255-1vid

Leg Press
4pps-12, 12, 16

Romanian Deadlift
185-15, 15

Incline Situps
15r, 15r

Need to work on Romanian Deads can't tell when I should stop. Plates kept touching the floor, don't think lower back was rounding. Will take a video next time.

Posted another squat vid was last set. Feedback ?

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Old 08-19-2013, 04:33 PM   #2
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I like the chalk marks on the floor! Squat looked good to me.

I can touch the floor with Romanians too as I have relatively long arms. Not sure if it means anything. I stop when my hamstrings have had enough!

Rock on OMP.
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Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
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Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 08-19-2013, 04:37 PM   #3
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Solid work man, in for the log.
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Old 08-19-2013, 04:59 PM   #4
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Quote:
Originally Posted by MikeM View Post
I like the chalk marks on the floor! Squat looked good to me.

I can touch the floor with Romanians too as I have relatively long arms. Not sure if it means anything. I stop when my hamstrings have had enough!

Rock on OMP.
haha Did that for my son a few years ago now the tape is a permanent fixture.
We might need to do RDL off a box Mike, I'll post a vid & get some feedback.
Thanks Mike



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Solid work man, in for the log.
Thanks Big Swede.
Got that itch to bend some iron, this program looks like a great template to do just that.
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Old 08-19-2013, 05:48 PM   #5
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Found you.
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Old 08-20-2013, 12:44 PM   #6
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Originally Posted by Off Road View Post
Found you.
Glad you did OR.

IYTW Raises 8r-4<-3s
Broomstick 20r
Face Pulls 25r-2s

Bench deloading kinda
Bar-15, 95-8, 135-8
165-10,12 vid

S-Ram
225-1 lol
275-1 vid/ Should of stopped here since its deload.
295-1 vid

1 Arm DB rows
75-15, 12 light

Lat Pulls
110-15, 15 Just a pump stretch

Preacher Hammer Curls
30-14, 10, 8


Will post up vids later

Top of shoulder was getting sore with the 165 sets(absolute nonsense). Maybe ram work eow, Doubles?

165-10

sram 275 single

sram 295 single

Last edited by OneMorePlate; 08-20-2013 at 01:45 PM.
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Old 08-21-2013, 06:40 AM   #7
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Fun deload session.
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Old 08-22-2013, 03:09 PM   #8
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Originally Posted by Off Road View Post
Fun deload session.
Not sure if your poking fun at my somber demeanor, I'm smiling on the inside lol
It really was fun, I'm looking forward to these workouts.

Deload sitting in sweat drenched clothes.
Sumo Pulls
135-1
225-1
275-1
315-1
355-1

Ten minute Sumo's All singles
295-34reps Quads were so pump I skipped squats

Power Shrugs
135-10
225-10
275-10
315-10

Can't deload to save my life. Steak tonight in hope to make up for my lack of restraint.
This workout was awesome can't wait till its higher percentage!
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Old 08-22-2013, 03:42 PM   #9
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Enjoy that steak.
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Old 08-22-2013, 09:14 PM   #10
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Nice reboot!

For RDLs you can just use 25s...
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