Evolution

[Phineas]

What's a step up? Like a farmers walk but you step on and off some platform?

They can also be done with barbells. Basically just stepping up to a bench or something. Quad-dominant movement.

Numbers are looking awesome, omerta. You said you're cutting? I can't believe you push this kind of weight on a deficit!

 

[omerta2010]

Chic is cute so worth a video on how to do the step ups.

YouTube Video

 

[omerta2010]

They can also be done with barbells. Basically just stepping up to a bench or something. Quad-dominant movement.

Numbers are looking awesome, omerta. You said you're cutting? I can't believe you push this kind of weight on a deficit!

Thanks, as of this morning I'm down 12 from the start of the year. I'm going to take measurements this weekend so will probably post them next week. I'm pretty lucky that things have progressed quite well.

No way I could do step ups with a barbell, I'd probably kill somebody as balance isn't a strong point for me.

How's the leg feeling?

 

[omerta2010]

i love step ups, but they do kick your ass. i will use strap on this,but then it feel like your shoulder is being pulled out of the socket by the end.

good workout all in all.

Thanks and I use straps to, figured I was the only one who did that. And yes I get the same shoulder, that dull tugging goes away if you do a shrug at the top of each step.

 

[omerta2010]

but wrist wraps we do use sometimes when we get to the heavy presses, my left wrist will start to tilt in on the heavy movements, (the right must be stronger from all the action it has gotten). but same thing, i dont feel bad for using them.
just dont turn into the guy that wears the belt and straps and wraps for every single set.

I know I've seen you do the 5lb db curls in the squat rack wearing your belt and wrist wraps.

And you need Katt's help to even out that little wrist issue.

 

[JerseyDevil]

Have a good weekend too O

 

[omerta2010]

(5/3/1 Powerlift Modified)
Round 5, Week 3 Day 1: (Operation Destruction Week)
Military Press
125x5
145x3
165x2 (Screwed up, this was supposed to be 155, so only did 2 singles)
175x1
185x1 PR

Corner Press:
110x8
110x8
110x6
110x5

Facepulls:
150x12
150x11
150x8
150x8
150x7

Barbell Shrugs:
455x8
455x7
455x6

Holy shit, 60 minutes after I got home the soreness has taken over.

I'm thinking about getting one of these. Does anybody have one or possibly have tried it.

Elite FTS

 

[katt]

It looks painful.... is it a version of a foam roller??

 

[omerta2010]

Yep here's a blurb:
The surface of the RumbleRoller contains 200 specially designed "bumps". The bumps are firm, but flexible, much like the thumbs of a massage therapist.

As you roll over the top of the RumbleRoller, the bumps continuously knead the contours of your body, gently stretching soft tissue (muscle and fascia) in multiple directions. This action erodes trigger points, helps restore flexibility, and brings quick relief to common types of muscular pain. By design, the RumbleRoller's bumps are firmer than muscle tissue, but much softer than bone, so they deflect out of the way if they contact your spine or other bony protrusions.

They have another one that's supposed to be "firm" but I wouldn't have the guts to try that.

 

[katt]

ok well, I'm too chicken to try that one.... ha ha

 

[davegmb]

between your military and dead numbers im really starting to dislike you O

 

[omerta2010]

between your military and dead numbers im really starting to dislike you O

That means I need to work harder on my bench and squat.

Thanks man, feeling better yet?

Did ya get my email?

 

[the other half]

I know I've seen you do the 5lb db curls in the squat rack wearing your belt and wrist wraps.
And you need Katt's help to even out that little wrist issue.

i think i would definitely have to kick someones ass if i saw that!
funny you should mention that, she told me to start using the vacuum with my left hand instead of my right, not the answer i was looking for.

 

[the other half]

do you do standing military or seated?

great numbers on the workout.

 

[omerta2010]

Thanks TOH,

I do them standing in the squat rack and get funny looks since at the top the bar is only about 3-4 inches from the top of the rack.

 

[JerseyDevil]

Nice mils O!!!

 

[ihateschoolmt]

Your military press seems to be going up really fast. You could only do 170 like a week or two ago I think. That's huge for that movement. Remind me not to fuck with you, since you can easily pick me up over your head and throw me.

 

[davegmb]

That means I need to work harder on my bench and squat.

Thanks man, feeling better yet?

Did ya get my email?

Yeah feeling alot better, rash fading haha and just feel better in general, however, big test is when i go the gym shortly.
Totally forgot about the email sorry, ill check it now.

 

[omerta2010]

Nice mils O!!!

Thanks

Your military press seems to be going up really fast. You could only do 170 like a week or two ago I think. That's huge for that movement. Remind me not to fuck with you, since you can easily pick me up over your head and throw me.

Thanks man, I've been known to do that at concerts when somebody pisses me off when crowd surfing.

Yeah feeling alot better, rash fading haha and just feel better in general, however, big test is when i go the gym shortly.
Totally forgot about the email sorry, ill check it now.

Glad to hear your feeling better.

 

[omerta2010]

(5/3/1 Powerlift Modified)
Round 5, Week 3 Day 2:
Deadlift
305x5
355x3
395x2
415x1
425x1 = Tied PR but this one was 1000% better than the previous lift to get it.
435xFAIL - got it about 10 inches off the ground and that's all it was moving.

HS-Hi Row:
250x8
250x8
250x7
250x6

HS-Std Row:
200x8
200x8
200x8
200x8

Assisted Pullup
-80x3
-90x3
-100x4
-100x4

Seated Calf Raise, with 3 count at the top:
115x15
115x15
115x13
115x12

I have a feeling if I hadn't done the single at 425 and just gone for the 435 I could have gotten it. I added an extra set of warmups today to and I think that cost me some as well. Overall the day felt good though.

 

[ihateschoolmt]

Nice PR. Bet it feels good to have 8 big plates on the bar.

 

[omerta2010]

Honestly it's kind of intimidating when you see it sitting on the floor while your putting your belt on.

The really feel good moment comes when you get to the top and see yourself in the mirror holding all those plates.

 

[JerseyDevil]

.... and seeing the bar bend

 

[omerta2010]

Have a little ways to go to really make that show up.

 

[Pylon]

.... and seeing the bar bend

I love that part. Especially doing squats.

 

[davegmb]

So i hear you guys over there talking alot about how many plates you have on rather then the weight, so i cant tell how much weight that is, as we obvioulsy deal in kg instead and have all different sizes of plates.
My gym has plate wise:
1.25kg plate
2.5kg
5kg
10kg
15kg
20kg
25kg

How does it work over there? I remember my brother in law coming over here from New Jersey and going the gym with him, he totally forgot about the weight coversion from pounds to kg and nearly dropped the barbell on his head when benching as it was too heavy, barely new him then and thought 'What an idiot' haha but he turned out to be a good guy, even if he is a bit of a goof.

 

[omerta2010]

Hi Dave,
Ours are usually:
2.5lbs
5lbs
10lbs
25lbs ask (quarter)
35lbs
45lbs aka (plate)

I think in powerlifting they have 100lb's as well but I havne't been to a gym that has those.

I think your large one converts to roughly a 55 over here so I can see how he almost dropped it on himself.

 

[davegmb]

Hi Dave,
Ours are usually:
2.5lbs
5lbs
10lbs
25lbs ask (quarter)
35lbs
45lbs aka (plate)

I think in powerlifting they have 100lb's as well but I havne't been to a gym that has those.

I think your large one converts to roughly a 55 over here so I can see how he almost dropped it on himself.

Okay ive got you, when you say plate you mean 45lbs then.

 

[omerta2010]

Yep.

So do you get a weekend this week or is your time off in the middle of the week again?

 

[davegmb]

Yep.

So do you get a weekend this week or is your time off in the middle of the week again?

Finish saturday at 4pm and then off sunday which will do for me! sending you a PM