Optimization of PORM

[plaguewielder]

18/4/2020
rdl 6@105 4x
rdip 6,5,5,5,5@84.4
sit ohp 28reps@40 (6sets, emom)

19/4/2020
cl high pull 1@90 6x
cu 8,7,7,7,7@86.3
sit ohp (W1D1) 3,2@45 4x

I'll maybe try that Hanleys template but for ohp instead of bench. Maybe.

20/4/2020
dl 1@175 4x, 2@155 5x
rdip 6,5,5,5,5@85.8
sit ohp (W1D2) 8,7,7,7,6,6,6@37.5

[plaguewielder]

21/4/2020
sgrdl 5@95 4x
cu 8,8,7,7,7@85.3
bb curl 7,6,6@40

22/4/2020
rev lunge 8,7,7@60
rdip 6,6,5,5,5@84.5
sit ohp (W1D3) 1@52.5, 3@45 7x

[plaguewielder]

23/4/2020
sn high pull 1@65 8x
cu 8,8,7,7,8@86.6
bb curl 10,8,7@35

24/4/2020
def dl 4@140 4x
rdip 6,5,5,5,5@85.7
sit ohp (W1D4) 9,8,8,7,7,6@35

25/4/2020
rdl 7,6,6@107.5
cu 8,8,8,7,8@84.3
bb curl 9,7,7@35

26/4/2020
cl pull 1@92.5 6x
rdip 5,5,4,4,4@85.4 (easy)
sit ohp (W2D1) 1@50, 3,3,3,2,2,2@45

[plaguewielder]

27/4/2020
dl 1@152.5 16x
cu 8,8,8,8@85.6
sohp (W2D2) 6,5,4@37.5 3x

28/4/2020
push ups 15,13,13,15
bb curl 8,8,7,6@35

29/4/2020
reverse lunges 8,8,8@60
cu 8,8,8,8@85.7
sohp (W2D3) 2@45, 2@47.5, 1@50, 1@52.5

30/4/2020
def dl 4,4,3,3,3,3@145
pushups 15,14,15,14
sohp (W2D4) 5@40 4x, 4@40 5x

1/5/2020
rdl 7,7,7@107.5
cu 9,8,8,8@85.8
bb curl 9,8,7,7@35

2/5/2020
sn high pull 1@65 6x
pu 16,15,14,14
sohp (W3D1) 2,2,1,1@47.5, 2,2,1,1@45

3/5/2020
dl 1@175 5x, 4@140 4x
cu 9,8,8,8@86.3
sohp (W3D2) 5,5,5,5,4,4@37.5

[plaguewielder]

4/5/2020
cl high pull 1@95 8x
pu 16,15,15,14
bb curl 10,8,7,6@35

[plaguewielder]

5/5/2020
cu 9,9,8,8@85.8
sohp W3D3 1@55 (max), 2@45 6x

6/5/2020
def dl 4,4,4,3,3,3,2,2@145
pu 17,15,15,14
sohp W3D4 7,7,6,6@37.5

7/5/2020
sgdl 5,5,4,4,4@120
cu 9,9,8,9@86.1
sohp W1D1 3,2@45 4x

8/5/2020
pu 17,16,15,15

9/5/2020
rev lun 6,6,5,5@62.5
cu 9,9,9,9@83.5
sohp W1D2 6,6,6@40, 7,7,7,6@37.5

10/5/2020
cl pull 1@97.5 8x
pu 17,16,16,15
bb curl 8,7,6,6@37.5

[plaguewielder]

11/5/2020
dl 2@160 5x, 1@160 4x
cu 9,9,8,8@86.7
sohp W1D3 1@52.5, 4,4,4,4,3,3,3,3@42.5

12/5/2020
pu 17,16,15,15
sohp W1D4 8,8,7,7,7,7@35

13/5/2020
rdl 8@107.5, 9,8@105
cu 9,9,8
bb curl 8,7,7@37.5

14/5/2020
def dl 3,3,3@150, 3,3,3@147.5
cu 9,9,9
sohp W2D1 1@50, 3,3,3,3,2,2@45

15/5/2020
rev lun 6,6@65, 6,6@62.5
pu 18,17,15
sohp W2D2 7,7,6,6,6,5,5@37.5

16/5/2020
cu 10,9,9
sohp W2D3 2@45, 2@47.5, 1@50, 1@52.5

17/5/2020
cl pull 1@100 8x
cu 10,9,9
bb curl 7,6,5@40

[plaguewielder]

18/5/2020
dl 1@183.5, 1@175 3x, 4,4,4,3,3@142.5
pu 18,17,16
sohp W2D4 6,5,5,5,5,5,4,4@40

19/5/2020
cu 10,9,9
sohp W3D1 1@47.5 6x, 1@45 6x

20/5/2020
rev lun 7,7,6,6@65
cu 10,9,9
sohp W3D2 6,6,5,5,4,4@37.5

21/5/2020
def dl 4,4,3,3,3,3@150
pu 16,14,13 (deload)
bb curl 14,11,10@30

22/5/2020
sn pull 1@67.5 8x
cu 10,10,9
sohp W3D3 1@50, 2@45 6x

23/5/2020
sgdl 3,3,3,3,2,2@125
cu 9,8,8,7

24/5/2020
cl pull 1@102.5 8x
pu 15,13,12,12
sohp W3D4 9,8,7,7@35

[plaguewielder]

25/5/2020
dl 1@165 12x
cu 8,7,7,6
sohp W1D1 3,3,3,3,2,2,2,2@45

26/5/2020
cu 9,8,7,7
sohp W1D2 7,6,6@37.5, 7,7,7,6@35

27/5/2020
rev lun 8,7,7,7@65
cu 9,8,7,7

28/5/2020
def dl 4@157.5, 3,3,3,2,2@150
pu 16,14,13,13
sohp W1D3 1,1@50, 3,2@45, 3,3,3,3,3@42.5

29/5/2020
sn pull 1@70 8x
cu 9,8,7,7
sohp W1D4 7,7@37.5, 7,7,6,6@35, 7,7@32.5

30/5/2020
rdl 6,6,6@110
cu 8,8,7,7
sohp W2D1 1@50, 3,3,2,2,2,2,2@45

31/5/2020
cu 8,8,7,7
bb curl 7,6,5,5@40

[plaguewielder]

1/6/2020
dl 1@160, 1@177.5, 3,3,3@155
pu 15,14,13
sohp W2D2 6,6,5,5,5,4,4,4@40

2/6/2020
rev lunge 6,6,5,5@67.5
cu 9,7,7,7
sohp W2D3 2@45, 1@50, 1@52.5

3/6/2020
cu 9,7,7,7
sohp W2D4 5,5,5,5,4,4,4,4@40

4/6/2020
def dl 3,3,3,3,2,2,2@152.5
cu 8,7,7,7

5/6/2020
c pull 1@105 8x
sohp 1@52, 5@36.5 10x (70%)

6/6/2020
sgdl 3@127.5 5x
cu 9,8,8

7/6/2020
sohp 3@42.5 5x, 3@40 5x
cu 9,8,7

[plaguewielder]

8/6/2020
bs 8,5,4,4,4@97.5
gm 12,11,10@31.5
cu 6,5,5@94.5

9/6/2020
side lunge 5,5,5@34
sohp 5@37 10x (70%)
calves 3x

10/6/2020
def dl 4@157.5, 3,3@150, 3,3,2,2@147.5
rev lunge 7,6,6@67.5
cu 3,3,2@107

11/6/2020
hang cl 2@60, 2@65, 2,2@70, 2@75, 2@70
sohp 1@47 10x
cu 8,7,7

12/6/2020
sgdl 4,4,3,3,3@130
fs 2@97.5, 2@90 6x
sohp 6@36.5 4x, 5@36.5 6x

13/6/2020
single leg sq 9,8,8
cu 10,8,8

14/6/2020
cu 9,8,7

[plaguewielder]

15/6/2020
bs 3,3,2,2,2@105
gm 10,10,10@34.5
sohp 6@37 6x, 5@37 4x

16/6/2020
side lunge 8,7,7@34
calves 3x
cu 6,5,5,5@95

17/6/2020
dl 1@182.5 (porm~ 190-192), 3,3,3,2,2,2@147.5
rev lunge 5,5,5,5@70
sohp 3@41.5 10x

18/6/2020
pc 2@70 5x
cu 3,2,2,2@105

19/6/2020
def dl 2,2,2,3,2,2,2@155
fs 2@95,97.5,97.5,97.5,95
sohp 6@36.5 10x

20/6/2020
single leg sq 8,8,7,7
cu 9,8,8

21/6/2020
slsq 9,9,8
cu 10,9,9

[plaguewielder]

22/6/2020
bs 3,3,3,2,2,2@105
sohp 7@36.5 4x, 6@36.5 6x
calves 3x

23/6/2020
rev lunge 5,5,5,5@70
step up (50cm) 6,4@12, 6,6@10
cu 6,4,4,4@97

24/6/2020
dl 1@165 4x, 1@162.5 4x, 1@160 4x
sohp 3@44 4x, 2@46.5 3x, 1@49 3x

25/6/2020
sls (bw+6) 8,8,8
cu 9,7,7,7

26/6/2020
def dl 2,3,2,2@157.5, 3,3,3@155
fs 2,2,2,2,1,1@97.5
sohp 5@39 10x

27/6/2020
sls 10,9,9
cu 9,8,7

28/6/2020
sls 11,10,9
cu 10,8,7

[plaguewielder]

29/6/2020
broad jump 10x
push ups 10@bw 3x, 8@bw 7x

30/6/2020
broad jump 10x

1/7/2020
broad jump 10x

2/7/2020
bj 6x
bs 6,5,5,5,5,4,4@94.5
gm 8,8,8@37
sohp 6@39 3x, 5@39 7x

3/7/2020
bj 5x
def dl 6,6,5@142
cu 5,4,4,3@97
calves 3x

4/7/2020
bj 6x
pu 10@bw 3x, 8@bw 7x

5/7/2020
bj 6x
sls 11,10,10,10,9
cu 9,7,6,6

[plaguewielder]

6/7/2020
bj 6x
bs 4,8,5,10,5,8,4@92 (rpe9/12rm for 10rep set)
sohp 6@39 4x, 5@39 6x

7/7/2020
bj 6x
def sgdl 4@117 4x
cu 4,3,3,3@95

8/7/2020
bj 7x
sls 7@bw+8, 4@bw+16, 5@bw+12
sohp 2@46.5 5x, 2@44 5x

9/7/2020
bj 5x
pc 2@72 5x
fs 2@97 7x
cu 6,5,5,5

10/7/2020
bj 6x
dl 2@162 3x, 2@157 3x
sohp 5@39 10x

11/7/2020
bj 6x
sls 12,12,11,11,10
pu 10,10,9,9,8,8,8,8,8,8

12/6/2020
bj 5x
cu 8,7,6,6

[plaguewielder]

13/6/2020
bj 6x
bs 6,6@97, 6,6@94.5
sohp 5@39 10x

14/7/2020
bj 6x
def sgdl 6,6@114.5, 6,6@112
cu 7,7,6,5

15/7/2020
bj 6x
sohp 8@34 6x, 7@34 4x

16/7/2020
bj 5x
drop jumps 5x2 (50cm)
fs 1@104.5 (porm=108-110), 3@84.5 5x
cu 4@95 4x

17/7/2020
bj 6x
dl 2,2,2@162, 2,2,2,2@157
sohp 2,2@46.5, 1,1@49, 2,2@46.5, 1,1,1,1@46.5

18/7/2020
bj 6x
sls 13,13,12,12,11
pu 10,10,9,9,8,8,8,8,8,8

19/7/2020
bj 5x
cu 8,7,6,6

[plaguewielder]

20/7/2020
bj 5x
bs 2@99.5 8x
sohp 6,6,6,6,6,5@39
calves 3x

21/7/2020
bj 7x
def sgdl 4,4,4,4@117
cu 5,4,4,4@95

22/7/2020
bj 6x
sohp 8@34 8x

23/7/2020
bj 5x
drop jump 5x2 (50cm)
bs 3@97 5x
cu 9,6,6,6

24/7/2020
bj 6x
dl 1@164.5 10x
ohp 2,2,2,2@46.5, 1,1,1,1@46.5

25/7/2020
bj 7x
sls 13,13,13,12,12
pu 10@bw 5x, 8@bw 5x

26/7/2020
bj 5x
cu 8,7,7,6

[plaguewielder]

27/7/2020
bj 5x
bs 4,8,5,8,5,8,4@94.5
sohp 6,6,5,5,5,5,5,5@39
calves 3x

28/7/2020
bj 5x
def sgdl 4,4,4,4@119.5
cu 5,5@91, 5,5@bw

29/7/2020
bj 6x
sohp 8,8,8,8,7,7,7,7@34

30/7/2020
bj 5x
drop jump 7x1 (60cm)
bs 2@99.5 7x
cu 8,7,6,6

31/7/2020
bj 5x
dl 7,6,5,5,6,5,5,5,6@134.5 (50reps in 19min)
sohp 2@46.5 8x

1/8/2020
bj 6x
sls 14,14,14,13,13
pu 10@bw 10x

2/8/2020
bj 5x
cu 8,7,7,6

[plaguewielder]

3/8/2020
bj 6x
bs 4@97 6x
sohp 6,6@39, 5@39 8x
calves 3x

4/8/2020
bj 5x
hex bar dl 6@126.5, 6@134, 7@139, 7@134, 8@126.5
cu 4,4@94, 4,4@92

5/8/2020
bj 6x
sohp 8,8,8,8,8,7,7,7,7,7@34

6/8/2020
bj 6x
bj w/10kg med ball throw 5x2
bs 1@102 12x
cu 8,7,7,6

7/8/2020
bj 7x
dl 47@139.5 (in 20min)
sohp 1,1@51.5, 2@46.5 7x

8/8/2020
bj 6x
sls 15,15,15,14
pu 12@bw 5x, 10@bw 5x

9/8/2020
bj 6x
cu 9,7,7,7

[plaguewielder]

10/8/2020
bj 6x
bs 5,5,5,5,4@94.5, 5,5,5,4,4@92
sohp 6@39 4x, 5@39 6x

11/8/2020
bj 6x
hex dl 6,6,6,6@134
cu 6,6,5,5,4,4

12/8/2020
bj 6x
sohp 8@34 7x, 7@34 3x

13/8/2020
bj 5x
bj + 10kg mbt 8x
bs 1@104.5 9x
cu 5,5,5,4,4,4,4

14/8/2020
bj 7x
dl 50@142.5 (in 20min) (other gym - better barbell?)
sohp 1@52.5, 1@50, 2@47.5 8x

15/8/2020
bj 5x
sls 16,16,15,14
pu 118r in 10s

16/8/2020
bj 7x
cu 32r in 6s