[Lurker27]

Chest

Warmup shoulders (external + internal rotators, 5-10lb windmills, slow and controlled

Slight decline or flat BB bench - Preactivate

Rest 5 minutes

Myorep sets

Wide grip incline partial presses on the smith (your grip is wide so that at 90 degrees of elbow flexion you have a lot of stretch on the chest already). Explosive concentric but not ballistic.

4 sets, reverse pyramidding down, but with sufficient rest...like 6 on the first set, working up to 10-14 on the last set.

3 sets DB incline to failure(ish, not super hard DC failure), focus on MMC and drop your weights. Immediately following your last set here begin:

3-5 sets with low rest, high reps, cable crossovers or db flyes. Stretch, contraction. No ego, just burn on these. Could occlude here.

3 sets narrow grip press (whatever you prefer for heavy pressing tricep work, at this point your chest is destroyed

DC style 3 set rest pause lurker extension or skull crusher (pulling style tricep movement with emphasis on stretch)

tricep and chest stretches.

[Lurker27]

Originally Posted by ]TSS[ Dake

Traps feel like they have been beaten with a bat.

This is one of the first things I noticed as well, it's the combination of max power and max weight exercises in the same workout imo.

[tanner202]

Terrified to see the leg day layout

[]TSS[ Dake]

I also did the hang clean/ab rollout superset without letting go of the bar for the first 3. Forearms were on fire.

[Death_Taco]

Could you do 5x5 Plyometric Pushups rather than Ballistic Bench?

Also, what are these windmills? Been looking on youtube and I see stuff with kettlebells, not sure if that's what you're talking about.

[Lurker27]

no you cannot make any substitutions , plyo pushups don't maximize power output, 30% of your 1rm weight does.



i just mean rotating your arm around to warm up the rotator cuff.

[Death_Taco]

Aight, cool.

[]TSS[ Dake]

legs plz

[]TSS[ Dake]

Legs day update:
You will suffer. Your ego will be checked, your legs will be so pumped that you stumble up any stairs you encounter, and you will grind your teeth flat gutting out the lunges.

And you'll like it.

[Culture Evil]

my jimmies are rusted after missing this thread

[biskit123]

These first few LEMUR 2.0 workouts have been hell, can't wait to be taking full advantage of this workout on a bulk. Kind of ****ed the volume up on the wide smith incline my rep/set scheme was more or less like i was playing JENGA rather than a "reverse pyramid."

[Lurker27]

LEGS

Warmup for squats

When working up to preactivation, before each set, with bodyweight, jump as high as you can out of the squat position (dynamic preactivation).

Preactivate squat (heavy, easy double with fast bar speed)

LEMUR style drop set on squats (you may have to massively drop weight after the first set to stay safe)

Walking Lunges, 2 sets to failure

Somersault squats (smith or free bar, kaatsu optional) 4 sets of 20+ to failure

Ham curls (or light SLDL) ham curls, 5 second + negative, explosive concentric, ~1 second hold at contraction. 3 sets of 15

Heavy biceps (cheat curl or cg pulldown)
DC style 3xF drop set

biceps exercise of choice with good stretch and full range of motion, superset with calves work of choice (10+ reps on the bicep weight.)
3 supersets


If someone could put this into a google doc spreadsheet that would be awesome

[Death_Taco]

PM me the general format you want for it (in terms of all sets/reps listed out).
I have nothing to do at work right now, so I can make a really nice Excel for you.

Option 1: 1 sheet = 1 Week
Option 2: 1 sheet = 1 Day

EDIT: Working on it now though.

[Lurker27]

Thanks man whichever you think honestly. I probably prefer a week a sheet...saves trees

[Death_Taco]

What I have so far, just want to make sure that the rep scheme, structure, rest times and everything else is good. All other workouts will be based on this template.


*This is a SS of the print preview, don't worry, all formatting is correct in the actual .XSL

[tanner202]

Will you be doing a full write-up for this or is most of it the same as v.1, save the features listed in the op?

[Dirtybirdy51]

Originally Posted by tanner202

Will you be doing a full write-up for this or is most of it the same as v.1, save the features listed in the op?

this, please.

[black_angus]

I think he's going to do a write-up after he gets through doing these daily log style posts. I'm certainly looking forward to it.

[Lurker27]

that's all the write ups, you can get the condensed info from the LEMUR 1.5 write up at www.ogrestrength.com/simplelemur.doc

[CobraXX]

When are the ogre strength supplements going to be available?

You should have a memory/brain stimulating stack with all the recent talk about it. I'd buy it.

[FHS JewFro]

forreal lurk, we want ogre strength!