ONE MAN ONE BARBELL
DEDICATED TO MY
SON, WILLIAM AND
MY WIFE, EMILY.
www.EndofThreeFitness.com2
1
TABLE OF CONTENTS
Dedication..…………………………………1
Table of Contents………………………..2-3
The Origin…………………………………..4
The Other Guy?........................................5
Disclaimer…………………………………..6
Welcome………………………………….7-9
OMOB: Initial trial……………………..10-16
Becoming a Barbell Connoisseur…...17-28
– Poem………………………………18
– All Things Barbell………………...19
– Anatomy of The Barbell……..20-23
– Barbell Strength………………24-25
– Clean Up Items…………………..26
– Buying a barbell………………27-28
Nut & Bolts of Strength Training…….29-54
– Nuts & Bolts………………………30
– Training Goals………………..31-32
– Principles………………………….33
– Cycles…………………………34-35
– Squat…………………………..36-39
– Press…………………………..40-42
– Deadlift ………………………..43-46
– Olympic Lifting……………………47
– Snatch…………………………48-50
– Clean & Jerk………………….51-54
Ground Zero…………………………..55-62
www.EndofThreeFitness.com
2
TABLE OF CONTENTS
One Man One Barbell.……………….63-80
– Introduction.…………………..64-68
– Philosophy.……………………69-72
– The Versions.…………………73-74
– Version One.………………….75-77
– Version Two.………………….78-80
Volume.…………………………………….81
Which Lifts…………………………………82
Equipment...……………………………….83
Conditioning……………………………….84
Conclusion………………………………...85
OMOB FAQs…………………………..86-95
Max Lift Charts………………………96-104
Forms….…………………………….105-110
www.EndofThreeFitness.com
3
THE ORIGIN
One Man One Barbell comes from years of training alone in a garage with only one
barbell. I had never found a program that could fully suit my needs. I needed simplicity,
but I also needed effectiveness. I tried many programs that came close, but none of
them fully provided me with what I wanted…so I made my own.
Since I was a freshman in high school I have been on a constant quest for strength and
size. I ran through just about every single strength program out there. It was a fun
journey, in which I learned a tremendous amount, but I always struggled with mental
limitations. I never thought I would have a 500 lb deadlift or a 450 lb squat. I just
figured I wasn’t that guy. I didn’t want to be a meathead who was crazy strong, but who
couldn’t run to the end of the street and back without gasping for breath. Thinking this
way made me think I could never be strong.
Now, I am stronger than I ever thought possible. I am not a competitive lifter, and I don’t
plan to be, but I can lift a quarter ton off of the ground and still run a sub-6-minute
mile...in the same day. That is the kind of strength program I wanted, and that is what I
have created.
www.EndofThreeFitness.com
4
THE OTHER GUY?
Highly effective strength training...for the other guy?
I am the other guy, maybe you are too.
Even though I’ve been obsessed with fitness for the last ten years, I
never really had a ‘fitness home’. I always wanted to be good at
everything. I would do strength training, but I knew I would never be as
strong as a power lifter. I would run, but I knew I would never be as fast
as an endurance athlete.
However, I always knew that I could run faster than the power lifter and
lift more than the endurance athlete. There was just one problem…no
one cared. There was no forum for, or proving grounds for being good
at both, or being good at everything. I didn’t necessarily love sport, I
loved to train and now training has become the sport, for me.
www.EndofThreeFitness.com
5
*** Disclaimer***
Before you embark on any physical fitness
program, please consult a doctor.
Copyright, 2012 by Jerred Moon and End of
Three Fitness. All rights reserved.
*** Disclaimer***
www.EndofThreeFitness.com
6
WELCOME TO OMOB
Welcome to world of One Man One Barbell, a term coined by a man who used nothing
but a barbell and his brain to come up with an extremely effective strength training
program. The term, One Man One Barbell, doesn’t exclude women! The program has
been tested on female athletes successfully; the term just illustrates the background of
its creation.
www.EndofThreeFitness.com
7
This book contains a plethora of information aimed at one thing, making you as strong
as possible, while at the same time incorporating a high-level of conditioning. This is
achieved through constantly varied, functional movement performed at high intensity or
cycling, running, biking, rowing, etc.
One Man One Barbell will take care of the strength – you take care of the conditioning.
One Man One Barbell is also an excellent, standalone strength-training program for
those who are looking to increase strength numbers.
But is One Man One Barbell for you?
There are a few simple things you need to know upfront:
1.
2.
3.
4.
There is no super-secret method that makes this program work – your effort
spawns results.
The program will be intense, the weight you lift will be heavy, your muscles will be
fatigued, and it will not always be pleasant.
You will not get stronger overnight. You must build slowly – that is the only way to
keep your strength.
If you aren’t ready to work – this program probably isn’t for you.
www.EndofThreeFitness.com
8
The entire program in this book is designed to fit most humans out there, but not all. If
you are an extreme beginner, uncomfortable lifting weights at maximal effort, and/or at
high intensities, maybe you should work up to One Man One Barbell.
Given the ‘Ground Zero’ program and the two different versions of One Man One
Barbell provided, most everyone should be able to work up and through the entire
system, but if you have zero experience with lifting or conditioning…this shouldn’t be
your starting point.
OMOB takes the most tried and true strength training principles out there and applies
them in an unusual, yet extremely effective way.
So, if you are ready to put in the work, make some great strength and conditioning
gains, and become a better human – a better version of yourself – then let’s do it!!
Again, welcome to the world of One Man One Barbell : Highly Effective Strength
Training – for the Other Guy.
-Jerred
www.EndofThreeFitness.com
9
OMOB: INITIAL TRIAL
This is a message I got from one of the Eo3 athletes in the initial testing of One
Man One Barbell, one hour before he attempted a squat clean PR (personal
record):
“I just don’t know if I could possibly add any strength in only three weeks.”
I mean it doesn’t seem possible, right? I pretty much told him, go big or go
home! A few hours later I got a text message saying,
“305!!”
Which was a 15LB PR for the guy!!
The OMOB Strength program produces unusual results with an unusual
approach to strength training. The basics are there for highly effective strength
training, but the approach to volume and intensity are a bit, well, unorthodox.
So I knew I was going to have to back the program with results.
www.EndofThreeFitness.com
10
TESTING
The One Man One Barbell program hit me in the face like a sack of potatoes when I
was training in my garage…call it an epiphany.
I wrote down my ideas on scratch paper and my whiteboard, refined my ideas through
reading and research then I tested the program.
I was the first test subject; and I saw amazing results. I knew I had to push it out a bit
further…I brought the program to one of the End of Three FIT coaches – he tried it and
saw incredible strength gains. Then we decided to take it to some of the Eo3 athletes…
again, all positive results with arrows pointed in the up direction.
I have decided to share with you five test cases of athletes we tested. Each athlete
went through varying cycles of One Man One Barbell with varying lifts. The results are
different from person to person, but the results speak for themselves.
www.EndofThreeFitness.com
11
ATHLETE 1
4002
3002
3002
2002
1702
1902
1752
1852
2052
3452
2352
Pre2OMOB2
Post2OMOB2
1002
02
Clean22
Push2Press22
Front2Squat22
DeadliD22
This is athlete 1: a 50-year-old male with a solid strength and conditioning base. This
individual went through some initial training, known as ‘Ground Zero’ (introduced later),
to prep for the full OMOB program.
Maxes were tested before completing Ground Zero. After Ground Zero, the athlete only
went through one full cycle of OMOB. The graph above shows that his results are quite
impressive.
•
•
Average increase: 11.77% per lift
Total pounds added: 105 LB across four lifts.
www.EndofThreeFitness.com
12
ATHLETE 2
6002
4002
2002
02
3352
1352
1452
Snatch22
1852
1952
Push2Press22
2252
3652
4152
4252
Pre2OMOB2
2352
Post2OMOB2
Clean22
Squat22
DeadliD22
This is athlete 2: a 27-year-old male with a very solid strength base and who was
already moderately conditioned. This individual went through no lead-up program due
to the level of strength he had already achieved.
Maxes were tested before and after one cycle of OMOB. The athlete only went through
one full cycle of OMOB. You can see above that the results are impressive and
consistent.
•
•
Average increase: 5.72% per lift
Total pounds added: 70 LB across four lifts.
www.EndofThreeFitness.com
13
ATHLETE 3
4002
2002
1702
1902
2552
2752
3152
3552
Pre2OMOB2
Post2OMOB2
02
Snatch22
Clean2&2Jerk22
Front2Squat2
This is athlete 3: a 24-year-old male with a very solid strength and conditioning base.
This individual went through no lead-up program due to the level of strength he had
already achieved.
Maxes were tested before and after three cycles of OMOB. The athlete went through
three full cycles of OMOB. You can see above, the results are quite impressive.
•
•
Average increase: 10.76% per lift
Total pounds added: 80 LB across three lifts.
www.EndofThreeFitness.com
14
ATHLETE 4
3002
2002
1002
02
752
1152
Push2Press2
1202
1102
1352
1102
1752
1452
2752
2252
Pre2OMOB2
Post2OMOB2
Clean2
Bench22
Squat2
DeadliD2
This is athlete 4: a 28-year-old female who had very poor strength levels and no
conditioning base. This individual went through a few cycles of both Ground Zero and
OMOB.
Maxes were tested before the cycles of ground zero and after two cycles of OMOB. You
can see above that the results are again, quite impressive.
•
•
Average increase: 25.6% per lift
Total pounds added: 155 LB across five lifts.
www.EndofThreeFitness.com
15
ATHLETE 5
4002
3002
2002
2052
2252
2902
3052
2952
3152
Pre2OMOB2
Post2OMOB2
1002
02
Snatch22
Clean2&2Jerk22
Front2Squat22
This is athlete 5: a 25-year-old male with a very solid strength and conditioning base.
This individual went through no lead-up program due to the level of strength he had
already achieved.
Maxes were tested before and after three cycles of OMOB. The athlete went through
three full cycles of OMOB.
•
•
Average increase: 7.23% per lift
Total pounds added: 55 LB across three lifts.
www.EndofThreeFitness.com
16
BECOMING A...
BARBELL CONNOISSEUR
www.EndofThreeFitness.com2
17
BARBELL CONNOISSEUR
“This is my barbell. There are many like it, but this one is mine.
My barbell is my best friend. It IS my fitness. I must master it as I must master my fitness.
My barbell, without me, is useless. Without my barbell, I am useless. I must lift my barbell true. I must lift
better than all who attempt to lift a barbell. My form must be perfect to avoid injury. I will.
My barbell and I know that what counts in strength is not the amount of reps we perform, the noise we
make when lifting, or the sweat we produce. We know that it is the form and efficiency that counts. We
will perform.
My barbell is human, even as I, because it is my life. Thus, I will learn it as a brother. I will learn its
weaknesses, its strength, its parts, its accessories, its knurl and its sleeves. I will keep my barbell clean
and ready, even as I am clean and ready. We will become part of each other. We will.
Before my gym chalk, I swear this creed. My barbell and I are the defenders of my fitness. We are the
masters of our fate. We are the saviors of our health.
And so be it, until ultimate strength and fitness is achieved!
www.EndofThreeFitness.com
18
ALL THINGS BARBELL
We aren’t going to get too serious here with memorizing that poem and
chanting it before bedtime. And, no putting your barbell in your bed! The poem
was more for a laugh…ever seen Full Metal Jacket?
If you are going to be training with a barbell primarily, it is time to realize that
barbells are a little more complicated than your average sporting goods store
would have you believe.
I don’t intend for this information to overwhelm you. It is meant to make you
well-informed about your barbell purchase. Your barbell is the glue to your
training. You can get by without a lot of things, but you cannot get by without a
barbell.
Years ago, I thought nothing of the quality, or types, of barbells. I thought, they
are just barbells...right? However, that thinking lead me to break my first
barbell within 24 hours of purchasing it. Don’t make my mistake. Get a good
barbell and save if you have to. There are a lot of good, affordable options out
there.
www.EndofThreeFitness.com
19
ANATOMY OF...
THE BARBELL
SLEEVE
KNURL
SHAFT
www.EndofThreeFitness.com2
20
BARBELL ANATOMY
A lot of weird things can happen to your bar over time. Bars can warp, bend, rust, and
break. The most common bar mishaps are bending from missed lifts, and sleeves
popping off from, more or less, cheap manufacturing. Buying the right bar will help you
to avoid these, and other problems. In the next section we will talk about why being a
‘bar snob’ will actually make you a better lifter. I will walk you through what to look at
and how to buy a good bar so you can make an informed decision. I do have
preferences though so, at the end, I will give my official recommendations.
KNURLING
First, you have the bar itself, or shaft. It’s put through a machining process to get it to
the right length and diameter. On the shaft, you have what is called knurling
www.EndofThreeFitness.com
21
Knurling is simply the rough, cross-hatched pattern you see on a barbell. Knurl is very
important and is mainly for grip. It is machine pressed and can be extremely rough, or
smooth, depending on the manufacturer. It is important to feel the bar, unless buying online
(look at reviews), but most top-end bar manufacturers have a good knurl. Where knurling
can differ, even on top-end bars, is where the knurl does and does not exist.
Some bars have knurling that extends all the way to the sleeves and some bars have a gap
of no knurling where the bar meets the sleeves. Sometimes bars will have center knurling
and sometimes they won’t. You have to decide what you want and what you are most
comfortable with. If you like a very wide snatch grip (you’ll learn all about the snatch soon), I
suggest getting a bar with knurling that extends to the sleeves. If you are often shirtless, do
high-rep front squats or presses, you may want to go with no center knurling. If you squat
heavy and need the bar to grip the back, get the center knurling.
www.EndofThreeFitness.com
22
SLEEVES
The sleeves are simply where you put the weights. They are created from drawn-overmandrel (DOM) tubing, a machine process that makes the sleeves straight and strong.
The biggest thing you are looking for in the sleeves is rotation, or how the sleeves spin
on the shaft. Unless you are extremely picky, or a professional lifter, the difference in
bearings or bushings aren’t that important. Bushings will save you a lot of money, and
work perfectly fine, without having to go high-end. But, if you want the premium, then go
bearing. Bearings are better, you aren’t paying more without reason, but the difference
would really only be noticed at the professional and elite levels. Sleeves are also
connected by bolts or snap rings. I will make this one very easy for you. Snap rings
only!! Stay away from bolts on a bar! Bolts = broken in 24 hours.
www.EndofThreeFitness.com
23
STRENGTH
Bar strength is reported in these three areas: tensile strength, yield strength, and test.
Tensile strength is the maximum load your bar can support without fracturing or
breaking. So high tensile strength = good bar. Yield strength is the strength of the bar
before it will become deformed. Breaking and deformation are very different. You will be
hard-pressed to find a manufacturer that provides yield strength information. Tensile
strength is the primary determining factor. There is also test, which means the bar has
been loaded and tested at weights at which there was no bending or breaking, so the
higher the better. It’s best if you can find a manufacturer that will give you a tensile
strength rating, which is reported in pounds per square inch (PSI).
www.EndofThreeFitness.com
24
STRENGTH CONT’D
•
•
•
•
<150,000 = Ehh
150,000-175,000 = Good
175,000-200,000 = Better
>200,000 = Best
A bar in the good range is perfectly acceptable and will last a VERY long time.
Considering cost and quality most people do not need more than the good
range bar.
This is about all you need to know to find a high quality bar. There are
differences in powerlifting bars, Olympic lifting bars and weightlifting bars.
However, we are looking for a general, high-quality bar - for the other guy.
There are plenty of bars out there that are suitable for all training and that will
last for a LONG time.
www.EndofThreeFitness.com
25
CLEAN UP ITEMS
Here is the last little bit you need to be a barbell master.
•
•
The standards:
– Diameter - Men’s (28 mm) Women’s (25 mm)
– Length - They come in all shapes in sizes. Our standard is the 7-ft or 84-in. bar.
– Weight - Men’s (20 kg) Women’s (15 kg)
– Finish - Know that bars come in many finishes, (chrome, zinc, black oxide,
unfinished, and even stainless-steel), but also know that finish is primarily an
aesthetic preference. Stainless-steel does provide an advantage because it is
rust and corrosion free, forever.
If you are curious:
– Olympic weightlifting bars have more of a whip, or spring, to accommodate the
sport.
– Power lifting bars are very stiff, as power lifters prefer no surprises or major
fluctuations during a big lift.
www.EndofThreeFitness.com
26
BUYING A BARBELL:
MANUFACTURERS
Big Manufacturers:
– Ivanko (http://www.ivankobarbell.com/)
– York (http://www.yorkbarbell.com/)
– Pendlay (http://www.pendlay.com/)
– Eleiko (http://www.eleikosport.com/)
– Texas Power Bar (http://troybarbell.com/)
– Rogue Fitness (http://www.roguefitness.com/)
www.EndofThreeFitness.com
27
BUYING A BARBELL: PRICING
If you looked at all of the different websites, you now know that bars can range
from $200 to $2,000. That said, unless you are planning on becoming an
Olympian, I would stay away from the ‘Cadillac’ bars. I gave you all of the
information you need to select a bar that has good features. Basically, you can
get a really good barbell that will meet all of your needs for around $250, and a
near-perfect bar for around $500. Two-hundred and fifty dollars can seem like
a lot of money for a barbell, but it is the heart of your training and you will be
using it day-in and day-out. Don’t get a bar that will bend or fail while you are
using it. Get a bar that will last a lifetime. It is an investment in your fitness and
your health.
Now go make the purchase!!
www.EndofThreeFitness.com
28
NUTS AND BOLTS OF...
STRENGTH TRAINING
www.EndofThreeFitness.com2
29
NUTS AND BOLTS
The basics of Strength Training
How does one get stronger?
Lift weight. In different forms and fashions; lift weight. In the next couple of pages we’re
going to get a little more detailed than that, but never think that strength training is too
complicated, but also never oversimplify it. Confused yet? Keep reading.
Strength gains are a simple result of external stimuli being applied, barbell weight
training in our case, and the body adapting to this stimuli. More specifically, it’s your
myofibril muscle fibers that receive the stimuli and react to it. Myofibril muscle fibers are
your fast-twitch muscle fibers; they are dense and they are strong. We break them
down by applying this stimuli then they heal over the course of 1−3 days, which makes
them bigger and stronger.
This is how one gets stronger!
www.EndofThreeFitness.com
30
TRAINING GOALS
Before we get to the specifics of the exact training principles involved in One Man One
Barbell, we need to discuss some of the basic training goals, so there will be no
confusion about your results. Below are the three main goals of OMOB. They are listed
in the order of what the program will help you achieve.
•
•
•
Increase in Maximal Strength
Increase in Maximal Power
Increase in Muscle Mass
First and foremost, OMOB will help you get stronger. OMOB combines lifts performed
at submaximal effort and lifts performed at a high intensity. The load will vary in each
cycle and the max effort method is even thrown in…what does it all mean?? OMOB is a
strength training concoction that will, without a doubt, make you lift more weight off of
the ground than you could before the program; in other words, it will make you stronger.
If your goal is maximal strength please proceed.
www.EndofThreeFitness.com
31
Second, the OMOB program will help you become more powerful. It is a mistake to
think that a stronger athlete is also a powerful athlete. Lifting heavy and slow will not
make you powerful. This is why the OMOB program involves lifts that are performed as
dynamic efforts. Lifting a large load at a slow speed is much different than lifting a large
load at a high velocity. The dynamic effort lifts in OMOB will make you more powerful.
Third, the OMOB program will help you gain muscle mass, however this is not a massbuilding program, specifically. If your main (and only) goal is muscle hypertrophy,
getting bigger so you can wear smaller shirts, there are bodybuilding routines, that differ
from greatly from OMOB, out there that will help you ONLY get bigger. Simply by the
nature of breaking down muscle, increasing protein consumption and lifting weights at a
submaximal effort…you will gain muscle mass in the OMOB program.
To review: One Man One Barbell will make you stronger and more powerful while
adding some muscle mass to your overall physique.
Now you know!
www.EndofThreeFitness.com
32
PRINCIPLES
One Man One Barbell operates by three basic, tried and true, strength training
principles:
1.
2.
3.
Maximal Effort Method
Submaximal Effort Method
Dynamic Effort Method
Above are the three main accepted methods to building strength. To further explain:
1.
2.
3.
Maximal Effort Method – lifting a maximum load.
Submaximal Effort Method – lifting a load smaller than maximal effort a repeated
number of times.
Dynamic Effort Method – lifting a submaximal load at maximal velocity.
This is One Man One Barbell in a nutshell. OMOB takes the three main principles of
strength training and applies them in a scientific and unique way.
www.EndofThreeFitness.com
33
CYCLES
Now we can talk about some training terms that will help in your planning. Next, we’ll
talk about what exactly OMOB provides, and the rest will be up to you.
Training session – A session in which you train on any given day. You can have multiple
training sessions in one day. If any two activities are separated by 30-45 minutes, then
they are separate training sessions.
Microcycle – A microcycle is multiple training days put together, usually about a week
long.
Mesocycle – A mesocycle is multiple microcycles put together. Mesocycles are between
two and six weeks in length.
Macrocycle – Multiple mesocycles.
Periodization – Multiple macrocycles.
As you can see the cycles are pretty much just a bunch of fancy terms to describe time
periods of training. So why am I telling you all of this?
www.EndofThreeFitness.com
34
Because your training is your own!! It is time to take the bull by the horns and
accomplish your goals.
Strength training is a marathon, not a sprint.
One Man One Barbell will, of course, provide you with training sessions and
microcycles. To complete one full cycle of OMOB is to complete a mesocycle.
What about macrocycles and periodization?
This is up to you! You can combine multiple cycles of OMOB to make up a macrocycle,
but I don’t know your specific goals. You may have extremely long-term goals in which
you would cycle on and off of OMOB, or maybe you only need OMOB to get a goal
achieved in a short mesocycle.
The point of all this cycle talk is to let you know you should put your goals on paper
before you start OMOB and even try to plan out a year’s worth of strength training.
It’s not, how do I fit into OMOB, it’s how does OMOB fit in with you?
www.EndofThreeFitness.com
35
SQUAT
www.EndofThreeFitness.com2
36
BARBELL BASICS: SQUAT
The squat is the most complicated, simplest, and most important lift there is. It’s
complicated in the fact that there is a lot going on in a squat, and if you are doing it
incorrectly you can injure yourself quite easily. It’s simple in the fact that you are just
putting weight on your back, squatting, and standing back up. Take your time when it
comes to the squat. Learn how to do it and learn how to do it perfectly.
Coaching Cues:
Back Tight
It’s easy to forget to keep your back tight. After you get a firm grip on the bar it is time to
start thinking about your back. You are going to put yourself under the bar with a tight
back. Shoulder blades pinched together. Keep the lower back tight in preparation for
the lift.
www.EndofThreeFitness.com
37
Down
Sounds obvious, you have to go down to do a squat. But you need to THINK about the
down. Think about keeping your weight on your heels. There is a huge difference
between starting the down on the balls of your feet or on your starting it on your heels.
You will be driving through the heels and the hips, so make sure you know where your
“down” is going. Correcting for a center of gravity shift can be difficult.
Out
This is the most important one!! It has multiple meanings. The first out is your butt. Your
butt should be the first thing to kick out when you start to squat. A very basic principle
that some people can overlook. The second out is overlooked by most: you need to
think of the squat as a down and out motion. As you go down your legs should spread
outward.
Not performing the “outs” properly can cause the knee to go ever so slightly past the
toe, and now we are getting to hurt knee syndrome.
www.EndofThreeFitness.com
38
Up
This is just as simple as the down. You are thinking about the up. Are you driving with
your heels? No, are you really driving with your heels!? Are you driving your elbows
forward and hips forward? Explode out of the bottom of your squat.
These are some simple coaching cues that will keep you on your toes heels. Your entire
body should be tight during a squat; be vigilant!
www.EndofThreeFitness.com
39
PRESS
www.EndofThreeFitness.com2
40
BARBELL BASICS: PRESS
Personally I prefer a false grip when pressing anything overhead. A false grip is simply
when you don’t wrap your thumb around the bar. However, this grip only becomes
comfortable over time and should only be practiced by experienced lifters – since it can
be dangerous.
Your stance should be whatever is comfortable. My only recommendation for any lift is
to have an athletic stance. Keep your legs tight and ready, don’t lock your knees and
keep a wide stance that will not throw you off balance if the weight gets displaced.
When pressing the bar, try to keep the bar close to your vertical plane. Imagine that
your spine splits your body in half like a horizontal wall; you want to keep the bar as
close to this wall as you can. In the press, this means close to your face, so be sure to
lift your chin where you won’t hit it. If you aren’t close to this plane your arms have to
hold a heavy load in an uncomfortable position and it can prove to be very difficult.
www.EndofThreeFitness.com
41
In this lift, you want to make sure you get full range of motion. Push your chest and
head through your vertical plane with arms perfectly straight overhead. The bar should
follow the plane. Bringing the bar back down is the exactly the same just in reverse.
www.EndofThreeFitness.com
42
DEADLIFT
www.EndofThreeFitness.com2
43
BARBELL BASICS: DEADLIFT
The Feet
To find your foot placement, hang from a bar and drop down. Look at where your feet
land. This will be your foot placement for the lift. Or, if the bar is really high and you
need to jump up to it, look at your feet right before you jump, another great foot
placement for the deadlift.
Note: As with most lifts, you should be placing the weight on your heels – never, never,
never on the toes.
Grip Placement
Walk up to the bar and plant your feet appropriately. Grip the bar so that your hands are
just slightly outside of your thighs. You do not want your hands to come straight up your
quads during the lift. They should come straight up the sides of your legs, slightly
grazing them.
www.EndofThreeFitness.com
44
Shoulder Placement
Feet placed, bar gripped. Now take notice of your shoulders. We are going to use
leverage in this lift so you are going to want your shoulders directly over the bar or
slightly behind the bar.
Back Alignment
Feet placed, bar gripped, shoulders in line. Now, your back should be flat as a board.
Do not arch your spine in either direction at any point during the deadlift.
Rule of thumb: If your back and shoulders bend over or forward during the deadlift, the
weight is probably too heavy for you. Now, with a max lift a slight bend is ok, but if you
are bending and bowing every time you lift for a deadlift – cut the weight and start over.
Falling Backwards
Feet placed, bar gripped, shoulders in line, back flat.
www.EndofThreeFitness.com
45
Now lift. We want our hips close to the bar and we want to use leverage to rock
backwards keeping the weight on our heels. Don’t think of the deadlift as lifting up, but
think of it as lifting back. If you let go of the weight, I want you to fall on your butt. Keep
the butt down and chest up at the beginning of the lift. The start of the deadlift should
always be initiated by your quads, hamstrings and glutes, not your back.
Scraping Legs
Feet place, bar gripped, shoulder in line, back flat, using leverage in the lift. Now I do
not want you to tear your legs up, but I also do not want you to have a crappy lift
because you are afraid to do so. The bar should trace your legs the entire time. Your
knees should get out of the way of the bar. The bar should not get out of the way for
your knees. The bar should trace your legs, staying right up against them; bar always
close to the body. The closer to the body, the more active the strong muscle groups will
be that control the lift. Away from the body and smaller muscle groups (lower back) try
to control the lift.
www.EndofThreeFitness.com
46
OLYMPIC LIFTING
Some Olympic Lifting Tips
One Man One Barbell was also tested successfully in the Olympic lifts when version
two was used. So, if you are planning on focusing on the Olympic Lifts – use version
two.
Another thing about the Olympic lifts – I am going to give tips on the Olympic lifts that
have helped me learn and progress, but by no means am I providing a comprehensive
how-to guide on Olympic lifting. Men have written volumes on this subject, and to put it
strictly in text or even video is hard without feedback and critique from a coach. The
Olympic lifts require a great deal of explosive jumping power, skill and balance. The
techniques involved can take quite some time to perfect.
www.EndofThreeFitness.com
47
SNATCH
www.EndofThreeFitness.com2
48
THE SNATCH
One thing to note about Olympic lifts is that it’s about creating momentum and moving
your body around the created momentum. This is why a 185-lb male can snatch 400 lb
overhead, but cannot press 400 lb overhead. The sooner you learn that Olympic lifts
are about momentum manipulation, and not brute force, the sooner you can progress.
When snatching there are just a few coaching points to give to any athlete:
The feet should be in a jumping position; this is how your legs will create the most
power. Be sure that your feet are under your hips and in the jumping position every time
you step to the bar to lift.
You grip will come down to personal preference, some people like the hook grip, as it is
the strongest grip you can have, but it is not 100% necessary. There is not a correct
position to have your hands on the bar.
www.EndofThreeFitness.com
49
Athletes vary in shape and size, so a one-size fits all approach will not work in the
Olympic lifts. Spread your arms out on the bar enough to where you have a little more
than six inches over your head. I have found that moving my grip in when the weight
gets heavier, helps me keep the weight overhead.
When you lift, you will explode up and have the bar trace as close to your body as you
can. The bar should never go outward, the bar should be moving upward. You elbows
will be high and outside and your feet will rise to your toes from the power of the
movement – as if you were jumping.
After the bar traces your body and you are transitioning that bar to overhead you need
to focus on your landing position. The landing position will be slightly wider than your
initial jumping position. You will catch the weight on the heels, your chest will be upright
and your back will be in a solid position. Your legs will be bent and you should be in a
full squat with the bar overhead. Then you stand the weight up as you would in any
overhead squat and the lift is complete.
www.EndofThreeFitness.com
50
CLEAN/JERK
www.EndofThreeFitness.com2
51
CLEAN AND JERK
Again the clean and jerk is about manipulating momentum. In the full clean and jerk you
move your body around/under the bar. Your feet should be in a jumping position. Again,
use the hook grip if you feel comfortable with it. The clean is about cleaning the weight
into a front squat position. So if you are not comfortable with the front squat, I would
work on that a little before you get to the clean.
Grasp the bar about a palm’s length away from where the smooth part of the bar meets
the knurl – which is anywhere from 3-5 inches in the knurl. Explode upward, cleaning
the weight with the elbows coming around as fast as you can; the faster the elbows, the
better the lift. This is also why we take a wider-gripped position – where our elbows
have a shorter distance to travel.
You should catch the bar as high on the shoulders, or as close to the throat, as
possible. Doing this allows you to increase your stability and strength. It will also
decrease the work your arms have to do.
www.EndofThreeFitness.com
52
Additionally, it shortens the distance needed to travel for the jerk, which will make the
whole clean and jerk easier – so don’t mess this part up. Your elbows should be nice
and high and you should now be in the full squat position.
Squat the weight up. At the top of the squat, the bar will have a little momentum from
the upward motion of the squat. Use this momentum to slightly widen the grip and to
get in a better position for the jerk. Your hands should be right outside of your
shoulders.
Now you move on to the dip and drive. When you dip there are only two things you
should be focusing on. First, your knees should be going slightly out when you dip.
Second, the bar should move perfectly straight down and perfectly straight up; in other
words, if I were to put a wall right in front of the barbell, when you dip and drive the bar
should never touch that wall. This also means your torso is perfectly straight.
When you move into the split jerk position you are moving your body under the bar, you
are not pressing the weight overhead. Your legs should jump into a quarter lunge
position as you press your body under the bar.
www.EndofThreeFitness.com
53
The legs should be staggered a bit meaning both the front and back leg should move
outward for the split but also offset by a few degrees to give you a wider more stable
base. The back leg should be bent and the weight on the ball of the foot. The front leg
should, of course, be bent with the weight on the middle to back of the foot.
To recover to the standing position with weight overhead, and to complete the lift, you
should move the front leg in first, about 6 inches, then bring in the back leg, then bring
both feet to parallel. The lift is now complete!
www.EndofThreeFitness.com
54
GROUND ZERO
STEP TO THE BAR
www.EndofThreeFitness.com2
55
GROUND ZERO
Phase 1: Ground Zero
•
•
Getting ready to train
Optional for some
I don’t know what you have or haven’t been doing, I am completely unaware of your
fitness level and there is even a possibility that what you are doing has been incorrectly
executed or poorly performed. That’s where Ground Zero comes in.
Let’s all get on the same page.
Ground Zero serves two purposes:
•
Purpose 1: The first purpose of Ground Zero is to help those who train very little, or
even not at all, to get their body ready for training. Ground Zero may be challenging
at times for an absolute beginner,
www.EndofThreeFitness.com
56
but it is not more than you can handle. Just like painting a house - you have to prime it
before you put on the real stuff.
Ground Zero is only four weeks, but if you are a beginner you may want to perform the
Ground Zero Program for 2, 3, or even 4 cycles.
•
Purpose 2: The second purpose of Ground Zero is for those who train a lot or
often. For you, Ground Zero may be pretty easy and you may not find it that
challenging. But like I said, I don’t know what you have been doing. A lot of time,
effort, research, sweat, and blood went into creating One Man One Barbell, and I
don’t want you to screw it up with poor training habits. Overtraining is rarely
recognized by your avid gym goer, but I would put my money on it that a majority of
the “advanced” people reading this are overtrained.
www.EndofThreeFitness.com
57
GROUND ZERO DETAILS
• 4 Weeks
• 4 Days a Week
• Always Warm-up (not listed)
• 3 Cardio Sessions a Week (2 steady state & 1 HIIT)
• Recovery Session Daily (not listed stretching and mobility)
www.EndofThreeFitness.com
58
GROUND ZERO: DAY 1
Core Training:
1#min#plank#/#1#min#rest#/#1#min#plank#
Rest#60#seconds##
20#med#ball#twists#/#1#min#rest#/#20#med#ball#twists##
Rest#60#seconds##
25#sitJups#/#1#min#rest#/#25#sit#ups#
#
StrengthA.#Squat#:#2#x#10#
Training:
A.#Standing#lower#back#
extension:#
#2#x#25##
(not#weighted)#
#
B.#Barbell#Row:#2#x#10#
#
#
C.#Weighted#Barbell#Lunge:#2#x#15#
#
B.#Shoulder#Press:#2#x#10#
#
#
C.#Broad#Jumps:##
2#x#10#
Steady State: 20 minutes of run, bike, swim or row – moderate pace.
www.EndofThreeFitness.com
59
GROUND ZERO: DAY 2
Core Training:
1#min#vJups#/#1#min#rest#/#1#min#vJups#
Rest#60#seconds##
1#min#leg#raises#/#1#min#rest#/#1#min#leg#raises##
Rest#60#seconds##
35#supermans#/#1#min#rest#/#35#supermans#
Rest#30#seconds#
2#min#sit#ups#
#
Strength A.#Bench#press:##
Training:
1#x##6J8#
C.#Jumping#wall#touches:#2#x#15#
B.#Hang#clean:#1#x##6J8#
C.#Tuck#Jump:#2#x#15#
#
#
A.#Strict#pullJups,#or#chair#pullJups:#1#
x#failure#
#
B.#Hand#release#push#up:#1#x#failure#
#
#
#
High Intensity Interval Training: Hill running, sled pushing, interval running.
www.EndofThreeFitness.com
60
GROUND ZERO: DAY 3
Core Training:
1#min#plank#/#1#min#rest#/#1#min#plank#
Rest#60#seconds##
20#med#ball#twists#/#1#min#rest#/#20#med#ball#twists##
Rest#60#seconds##
25#sitJups#/#1#min#rest#/#25#sit#ups#
#
StrengthA.#Squat#(2#x#10)#
Training:
A.#DeadliT#(2#x#10)#
#
B.#High#Pulls##
(2#x#10)#
#
#
C.#Step#Ups#(2#x#10)#
#
B.#Push#Press##
(2#x#10)#
#
#
C.#Side#Lunges#(2#x#10)#
Steady State: 20 minutes of run, bike, swim or row – moderate pace.
www.EndofThreeFitness.com
61
GROUND ZERO: DAY 4
Core Training:
1#min#vJups#/#1#min#rest#/#1#min#vJups#
Rest#60#seconds##
1#min#leg#raises#/#1#min#rest#/#1#min#leg#raises##
Rest#60#seconds##
35#supermans#/#1#min#rest#/#35#supermans#
Rest#30#seconds#
2#min#sit#ups#
#
Bench#(1#x#10)#
StrengthA.#Training:
#
B.#Snatch#Pulls##
C.#Dips#(1#x#10)#
A.#Barbell#Row##
B.#Squat#Clean##
C.#PullJups#(1#x#10)#
(1#x#10)#
#
(1#x#10)#
#
(1#x#10)#
#
www.EndofThreeFitness.com
#
#
62
ONE MAN
ONE BARBELL
www.EndofThreeFitness.com2
63
ONE MAN ONE BARBELL
Before you start the One Man One Barbell program there are a few things you need to
know – read every word of the next few pages. These are the things you have to know
going in:
You have to have a very accurate one rep max. Having an inaccurate 1RM could make
version one way too easy, make version two nearly impossible or make the entire
program ineffective. You need to know your CURRENT 1RM, not something you lifted a
year ago. You need to legitimately test all your maxes before you start, or work with
some pretty damn accurate calculators. OMOB is calculated using percentages and
relies on volume, don’t screw it up by doing too little or too much. If I had to pick, I
would start with too little and work up…never start with too much, it will lead to injury
and misery.
The EMOMs (every minute on the minute) lifts is where you will be building a lot of the
mass and strength. Never slack on these.
www.EndofThreeFitness.com
64
If you cut the time or weight, you are drastically cutting your volume which makes the
program far less effective.
If you are not conditioned for strength training and the EMOMs, you may use your
muscles too much and too soon. If you do so, this could induce rhabdomyolysis – which
occurs when your muscle breaks down so much that it gets into your blood stream and
poisons your kidneys. Doesn’t sound fun right? Granted, rhabdo is normally caused by
extreme over exertion, but it is always a possibility. So, if you are the guy who has been
sitting on the couch for the last five years, and you think this is a great way to get into a
strength program… think again. This is true of all training, not just OMOB.
A cycle is four weeks, 3 working weeks and one deload week. Every time you start a
new cycle you can add a maximum of 5 lb to every lift, unless that lift was tested at
more than a 5 lb increase. Up your maxes and calculate new lifting weights every cycle.
One Man One Barbell works best by doing only four lifts per week.
www.EndofThreeFitness.com
65
It has been tested at five lifts and three lifts and it was still successful, however, the
most success is achieved using four different lifts per week.
If you want One Man One Barbell to work – do the program. It is that simple. Don’t
modify the program, don’t customize the program – do the program and you will see
results. The second you modify the program is the second you start doing your own
program which has never been tested.
www.EndofThreeFitness.com
66
I wanted a strength program that would fit into an overall fitness routine. So when I set
out to make my own strength program I had few simple rules.
1.
2.
3.
The strength program had to be able to be done in 45 minutes or less – where I
could still work on other conditioning.
The strength program had to work!! I had to get noticeably stronger without feeling
like I was just ‘maintaining’ my strength.
I couldn’t see a decreased performance in strength or conditioning – if I did tweaks
would have to be made.
That’s it! Sounds too good to be true, right?
www.EndofThreeFitness.com
67
OMOB
Well it’s not! And here are a few more things you must know.
1.
2.
3.
4.
There is no super-secret method that makes this program work – your effort
creates results.
The program will be intense, the weight you lift will be heavy, your muscles will be
fatigued and it will not always be pleasant.
You will not get stronger overnight. You must build slowly – that is the only way to
keep your strength.
If you aren’t ready to work – this program probably isn’t for you.
This program works and comes from a guy who wanted something different. I wanted to
be good at everything and not have to focus too much effort on any one thing in
particular. If you fee like you can handle this program, you want to get stronger and still
be fit overall – then let’s get started!
www.EndofThreeFitness.com
68
PHILOSOPHY
• Form or Die - This program is based 100% on the fact that you will
have absolutely perfect form! Some think if you are going really
heavy it is ok for your form to suffer. Loading the bar with more
weight and doing a three-fourths rep is, in fact, a NO REP! If the
exercise was 3 sets of three-fourths squats you would be fine, but in
this program the only reps that fly are FULL reps. I think you got it!
• Slow and Steady - This program works off of percentages and small
incremental weight increases, but your body is not a machine. Your
muscles have no clue that you are about to lift, what you have
calculated as 90% of your projected one-rep max. That is why we
take the slow and steady approach. If you have to lift the same
weight for more than one cycle, that is not a problem. If you are in a
big hurry to gain strength you may want to consider steroids or a
different program that will leave you burnt out and broken.
www.EndofThreeFitness.com
69
•
No Aneurysms - In my experience the main reason people stop doing any one
particular strength program is not because they don’t work, but because they just
get burnt out. The constant strain of lifting extremely heavy weight can take its toll
not only physically, but mentally. If you feel like this is happening, take a breather
and get your mind right, always do the deload week and rest if you need rest. The
point is not overexert yourself day in and day out for weeks and weeks at a time. We
will focus on smart progressions, but you have to make sure you are aware of when
you need to back off.
•
Know Thyself - Most people are completely unaware of their own fitness. By doing
this program you will learn a lot about yourself. Not about what you think you can
do, but about what you know you can do. You will know what you can lift, for how
many repetitions and when you think you will be able to lift more. Starting to learn
and listen to your body and realize it is not a robot goes a long way. This program is
meant to be fluid, and work with you, not against you. Knowing what you are
capable of will keep you from getting injured and making dumb mistakes under a
barbell.
www.EndofThreeFitness.com
70
Maximal Effort Method
OMOB takes either your ‘True Max’ or your ‘Training Max’ and breaks down each week
and lift as a percentage based off of one of those two numbers. When you finish a
cycle, at the end of the third week, you will be lifting 100% of your ‘True Max’ or
‘Training Max’, or you can go beyond and go for a new max.
Submaximal Effort Method
In the weeks leading up to your max effort lift you will be doing a submaximal weight for
multiple sets and repetitions. These sets and repetitions are also based off of your ‘True
Max’ or ‘Training Max’.
Dynamic Effort Method
At the end of the submaximal sets on each training day, you will complete a dynamic
effort lift of submaximal weight. The dynamic effort lift is time-based to increase
intensity and obtain maximal volume in minimal time.
www.EndofThreeFitness.com
71
More on the methods:
Anyone who knows about strength training knows that the first method, the maximal
effort method, can be dangerous for beginners.
Why?
Lifting max loads with poor form and little experience can lead to serious injury.
If you have not properly mastered all of the core barbell lifts, or consider yourself a
beginner to strength training, you should not be doing any strength program where the
maximal effort method is involved, this includes One Man One Barbell.
Ok, I’m not a beginner, let’s move on…
www.EndofThreeFitness.com
72
THE VERSIONS
There are two versions of One Man One Barbell.
Version 1
Version one is designed for those who are not fully comfortable lifting based off of their
true max, due to the difficulty and intensity. Instead, a training max is used. Your
training max is simply 90% of your true max. Version one is great for all lifts, but not
optimal for Olympic lifts. Version one also follows a slightly different rep scheme than
version two.
Version 2
Version two is designed for those who are comfortable lifting based off of their true max.
Version two requires a 100% accurate max in order for it to be effective. Version two is
great for all lifts, and more optimal for Olympic lifts. Version two follows a slightly
different rep scheme than version one.
www.EndofThreeFitness.com
73
Which version is for you?
After reading the descriptions, you should have a pretty good idea of which version is
for you. My recommendation is for everyone to eventually get to version two, when you
are comfortable and can complete it safely. If you are unsure, you should start with
version one for a cycle, see how you like it, then move to version two. Some athletes
find the weights in version one to be lighter than expected, after they completed a full
cycle, so they moved to version two.
One version is not better than another. They were created to accommodate those who
are not as experienced with this type of strength training and those who are.
Bottom line: Be safe…but don’t be a wuss.
www.EndofThreeFitness.com
74
VERSION 1
The2template:22
Week#1#
Week#2#
Week#3##
42Reps22@2
32Reps22@2
2,22,21,212Reps22@2
60%2Training2Max2
70%2Training2Max2
80%2Training2Max2
70%2Training2Max2
80%2Training2Max2
90%2Training2Max2
75%2Training2Max2
85%2Training2Max2
95%2Training2Max2
85%2Training2Max2
90%2Training2Max2
100%2Training2Max2
Example2based2off2of2a22252lb2True2Max:22
2252x20.92=2202.52Training2Max22
Week#1#
Week#2#
Week#3##
42Reps22
32Reps22
2,22,21,212Reps22
42reps2at212022
32reps2at214022
22reps2at216022
42reps2at214022
32reps2at216022
22reps2at218022
42reps2at215022
32reps2at217022
12rep2at219022
42reps2at217022
32reps2at218022
12rep2at220022
*Weights)rounded)to)nearest)5lb)Increment.)
www.EndofThreeFitness.com
75
Rest 2 minutes between sets.
After completing the four working sets move onto the accessory work:
Time-based dynamic effort.
The accessory work is simply the same lift as the working sets, but it is dynamic effort
and repetitions are done every minute.
Week#1#
Week#2#
Week#3##
42Reps2every2minute,2on2the2
minute,2for2102minutes2
32Reps2every2minute,2on2the2
minute,2for2122minutes2
22Reps2every2minute,2on2the2
minute,2for2152minutes2
Weight:##
Weight:##
Weight:##
60%2Training2Max2
70%2Training2Max2
80%2Training2Max2
*Following)the)example)on)the)previous)page)you)would))do)back))
squat)for)4)working)sets)then)do)the)above)accessory)work.)
We will call the “every minute on the minute” EMOMs.
www.EndofThreeFitness.com
76
WEEK 4
One Man One Barbell is a 4 week cycle.
The first three weeks you will do the working sets and the EMOMs as the program
states.
The fourth week is a resting/deload week. No lifting based off percentages, no EMOMs,
no heavy singles – the fourth week is for recovery from the heavy lifting.
Focus on conditioning, stretching, and mobility. You can still lift weights and do
accessory lifts, so long as they are not heavy. You are not actively trying to lift more
weight than the previous week.
A bit unusual – but it has been tested this way and is proven effective this way. Stick to
the fourth week being a resting/deload week.
www.EndofThreeFitness.com
77
VERSION 2
The2template:22
Week#1#
Week#2#
Week#3##
32Reps22@2
22Reps22@2
12Rep22@2
60%2True2Max2
70%2True2Max2
80%2True2Max2
70%2True2Max2
80%2True2Max2
90%2True2Max2
75%2True2Max2
85%2True2Max2
95%2True2Max2
85%2True2Max2
90%2True2Max2
100%2True2Max2
Week#1#
Week#2#
Week#3##
32Reps22
22Reps22
12Rep2
32reps2at213522
22reps2at216022
12rep2at218022
32reps2at216022
22reps2at218022
12rep2at220022
32reps2at217022
22reps2at219022
12rep2at22152
32reps2at219022
22reps2at220022
12rep2at22252
Example2based2off2of2a2225lb2True2Max:22
*Weights)rounded)to)nearest)5lb)Increment.)
www.EndofThreeFitness.com
78
Rest 2 minutes between sets.
After completing the four working sets move onto the accessory work:
Time-based dynamic effort.
The accessory work is simply the same lift as the working sets, but it is dynamic effort
and repetitions are done every minute.
Week#1#
Week#2#
Week#3##
42Reps2every2minute,2on2the2
minute,2for2102minutes2
32Reps2every2minute,2on2the2
minute,2for2122minutes2
22Reps2every2minute,2on2the2
minute,2for2152minutes2
Weight:##
Weight:##
Weight:##
60%2True2Max2
70%2True2Max2
80%2True2Max2
*Following)the)example)on)the)previous)page)you)would))do)back))
squat)for)4)working)sets)then)do)the)above)accessory)work.)
We will call the “every minute on the minute” EMOMs.
www.EndofThreeFitness.com
79
WEEK 4
One Man One Barbell is a 4 week cycle.
The first three weeks you will do the working sets and the EMOMs as the program
states.
The fourth week is a resting/deload week. No lifting based off percentages, no EMOMs,
no heavy singles – the fourth week is for recovery from the heavy lifting.
Focus on conditioning, stretching, and mobility. You can still lift weights and do
accessory lifts, so long as they are not heavy. You are not actively trying to lift more
weight than the previous week.
A bit unusual – but it has been tested this way and is proven effective this way. Stick to
the fourth week being a resting/deload week.
www.EndofThreeFitness.com
80
THE EMOM
The EMOMs are an extremely important part of OMOB, but doing them correctly is
more important.
The EMOM is a dynamic effort lift, meaning lifting a submaximal load at maximal
velocity. Your focus here is speed of the lift and being explosive.
How the EMOM is done (week 1 example):
Start a running clock, or stopwatch. At 0:00 you would do 4 reps, at 1:00 you would do
4 reps, at 2:00 you would do 4 reps and so on until you get to the full 10 min, for week
1. All other weeks are the same format, just different reps and times.
The EMOM will be the most challenging lifting you have ever done, especially if you are
doing version two. It can be extremely fatiguing and it will leave you quite winded.
www.EndofThreeFitness.com
81
WHICH LIFTS?
This is actually in the FAQs, but I will put it on this page because I know this will be a
big question for a lot of you. So which lifts do you do?
Answer: This program has been successfully tested in the following lifts: Clean, Clean &
Jerk, Push Jerk, Split Jerk, Push Press, Press, Deadlift, Squat, Front Squat, Snatch,
Bench press.
The key is to only use four lifts for a cycle and stick to this cycle till you meet your goals.
Also, try to pick four lifts that actually go together – say a powerlifting or Olympic lifting
cycle.
Example#1#Cycle##
Example#2#Cycle##
Bench22
Clean22
Squat22
Jerk2
Press2
Front2Squat22
DeadliD2
Snatch2
www.EndofThreeFitness.com
82
EQUIPMENT?
You will not need much for the program to be effective. You just need yourself and a
barbell. However, to state the obvious, if you want to do a squat you will need squat
stands, if you want to lift weight you will need plates, etc..
The List:
•
•
•
•
•
•
Barbell
Chalk
Wrist Wraps
Bench & Squat Stands
Bench
Bumper Plates or Normal Plates
You could, of course, add more items to the list and could even do with fewer. Basically
this is a simple program and it requires simple items.
www.EndofThreeFitness.com
83
CONDITIONING
While this program is perfect as a standalone strength training program, it was
designed for the other guy. The guy who wants to get incredibly strong, but also wants
to be able to focus on “the other stuff”, whether it be cycling, running, CrossFit, or
whatever IT may be.
How to incorporate the other stuff:
Incorporating the other stuff is easy. The OMOB strength training routine should never
take you more than 45 min. and can actually be done in much less time. Typically, the
best way to incorporate the other stuff is to do it after strength training.
•
•
•
OMOB
5-10 minutes rest
The other stuff
It’s that simple.
www.EndofThreeFitness.com
84
CONCLUSION
That’s it!
Go forth and conquer heavy weights using the One Man One Barbell program!
I highly recommend before you actually start the program that you read through all of
the frequently asked questions (FAQs).
Be safe, get stronger and thanks for reading!
www.EndofThreeFitness.com
85
OMOB FAQS
Question: Is the fourth deload week necessary?
Answer: Yes. When implementing the max effort method (MEM) into any strength
training program it is a good idea to deload the fourth week. It helps your mind and
body prepare for the next cycle. You could probably maintain the MEM for a few cycles,
but eventually you will burn out either physically or mentally.
Question: Can I perform multiple lifts on the same day?
Answer: Yes and no. Depending on what you are training for, it may be necessary to try
and knock out two major lifts in the same day. That is perfectly acceptable; for instance
if you wanted to snatch and clean in the same day, go for it. However, cut out the
EMOM for one of the lifts. If you are only doing this for one week, choose the heavier
EMOM. If you are going to operate the entire OMOB program this way (not how it was
intended) then alternate EMOMs.
www.EndofThreeFitness.com
86
Question: What do I do if I am stalled out in the program?
Answer: If you are working in OMOB version 2, then jump back to OMOB version 1 for
a cycle. If you are in OMOB version 1, lower all maxes by 10lb and start over.
Question: How much time do you rest between sets?
Answer: 2 minutes. You can rest longer for the working sets, but typically 2 minutes.
Question: Should I be reaching Failure in the EMOMs?
Answer: No. If the EMOMs prove to be too challenging for you, lower the EMOM
weight. Take your calculated EMOM weight and multiply it by 0.9 (90%), and try that out
for a cycle.
Question: How long should I stick with EMOMs?
Answer: As long as you can/want. My normal recommendation is 3 cycles, before
switching to a bodyweight/accessory cycle.
www.EndofThreeFitness.com
87
Question: Should I try to establish a new max on every third week?
Answer: No. The max effort method in the working sets is about lifting at your max
effort, not beyond every time. I normally base this off of feel. If I feel like I could set a
new PR, then I go for it. Some weeks I am just happy I got to 100% again.
Question: How often should I set a new true max?
Answer: Again, based off of feel, but normally every 3-4 cycles. When setting a new
true max, do the normal workout cycle. On the third week make your 4th set an attempt
for a new PR or make a 5th set happen.
Question: Can I add this program into my bodybuilding routine?
Answer: That has not been tried or tested, so I don’t know. Let me know if it works out
for you.
www.EndofThreeFitness.com
88
Question: Back squat or front squats?
Answer: Either! Your call.
Question: Which lifts can I use in this program?
Answer: This program has been successfully tested in the following lifts: Clean, Clean &
Jerk, Push Jerk, Split Jerk, Push Press, Press, Deadlift, Squat, Front Squat, Snatch,
Bench press.
Question: Is it ok to switch lifts every other cycle?
Answer: No. Stick with a lift till you reach your goals.
Question: How much should I advance each cycle?
Answer: Any small jump in strength training is a good jump. You can increase by 2.5 lb,
5 lb, and in some cases 10lb. Never more than 10 lb, unless you tested a new max and
it was more than 10 lb over your previous tested max. My recommendation for slow and
steady gains would be 5 lb every cycle.
www.EndofThreeFitness.com
89
Question: What kind of diet should I follow during training?
Answer: This one is kind of up to you and your specific goals. However, taking into
consideration the basic caloric needs for a high-level of training you will need to be
eating…a lot.
I do not think anyone should go crazy with their diet and count every calorie and never
have a cheat meal, but here are my general guidelines.
I recommend getting at least 1 gram of protein per pound of bodyweight. Make every
effort to eat real whole foods: eggs, meat, poultry, fish, nuts, fruits and vegetables. Also,
sweet potatoes and whole milk can go a long way in OMOB – especially if you are
looking to gain weight. I further recommend staying away from food that can/will leave
your muscles/joint/ligaments inflamed. Doing so will help you to train more with fewer
interruptions due to injury.
Question: Should I use straps for the deadlift?
Answer: Never.
www.EndofThreeFitness.com
90
Question: Should I be wearing any equipment when I train?
Answer: Wear a belt when going around 80%. Chalk is always good. Olympic lifting
shoes if you would like, but that’s about it. Be a minimalist when you train.
Question: Can I lift weights during the deload week (week 4)?
Answer: Yes. You can lift weight, but all lifting should be at submaximal weights, no
EMOMs and no OMOB. The point of the deload week is to cut your volume and
recover. Don’t go crazy during the deload week. It’s not an off-week, so get some good
conditioning and make sure you are moving, but don’t shoot for any heavy lifting or
PRs.
Question: How long should I keep adding weight to my maxes each cycle?
Answer: Until you cannot complete the last set of week three.
www.EndofThreeFitness.com
91
Question: Is this program for advanced or beginner lifters?
Answer: OMOB version two is not for beginners. I think if you are a beginner and you
really focus on your form first, work through ground zero, then get to OMOB version
one, then go to version two, then you will have progressed at the correct rate.
Question: Can I use kettlebells in any part of OMOB?
Answer: Yes. Let your own KB routines be the assistance/bodyweight week after going
through a few cycles of the normal OMOB.
Question: How can I be more explosive?
Answer: Jump! Box jumps, broad jumps, depth jumps, long jumps, high jumps…jump!
Throw jump training into your workout before working sets (at the beginning of the
workout). If going jump heavy, take a few minutes off of the EMOM.
www.EndofThreeFitness.com
92
Question: How do I add in the conditioning?
Answer: This can vary per individual. Some of you will be able to go straight from 30-45
min of OMOB into a conditioning workout. Some of you may need to separate
conditioning and strength by a few hours. Find the balance that works for you.
Question: What do I do if I miss a day?
Answer: Option 1: pick up where you left off…it doesn’t matter that much. Option 2: see
the FAQ about adding two lifts into one day.
Question: What if I take a long break from OMOB (vacation or illness)?
Answer: Always err on the side of caution – start lighter than you may want and work
your way back up. Strength training is a marathon, not a sprint.
www.EndofThreeFitness.com
93
Question: Can I do floor press as main lift?
Answer: Have you ever done floor press before? If yes, then yes you can. If no, then no
you can’t. Floor press is dangerous if you don’t know what you are doing.
Question: Can I do more than four working sets?
Answer: If you want to throw in a few extra heavy singles into your training to get used
to the heavy load this is fine, but don’t modify my program.
Question: Best way to avoid overtraining.
Answer: Vitamin C, fish oil and sleep. To go more in-depth…Listen to your body! If you
feel like you need a day off…you probably do. Use the deload weeks how they were
intended to be used. Cut out the EMOMs if you are feeling too taxed and add in
bodyweight/accessory work.
Question: Is ok to do box squats in OMOB?
Answer: Yes.
www.EndofThreeFitness.com
94
Question: When should I take a break from conditioning?
Answer: When your body tells you to. If you see any signs of overtraining, cut the
conditioning for a week or two.
Question: I need to test my one-rep max, how do I do that?
Answer: Warm up thoroughly. Work up to some heavy singles then go for a 1RM – it’s
pretty simple. The only thing you really need to be cognizant of is safety. Make sure you
have someone with you at all times for any max effort lift.
Question: I am getting burned out, what do I do?
Answer: Cut the EMOMs but stick to the heavy working sets. As your accessory work
you can do bodyweight workouts or accessory lifts. The point is to cut volume –
eliminating the EMOM but still lifting weight should do this for you. If this doesn’t work,
take some time off.
www.EndofThreeFitness.com
95
MAX: 25
1#RM#
60%#
25#
152
30#
182
35#
212
40#
242
45#
272
50#
302
55#
332
60#
362
65#
392
70#
422
75#
452
80#
482
85#
512
90#
542
95#
572
95
70%#
17.5
75%#
18.8
80%#
20
85%#
21.3
90%#
22.5
95%#
23.8
100%#
21
22.5
24
25.5
27
28.5
30
24.5
26.3
28
29.8
31.5
33.3
35
28
30
32
34
36
38
40
31.5
33.8
36
38.3
40.5
42.8
45
35
37.5
40
42.5
45
47.5
50
38.5
41.3
44
46.8
49.5
52.3
55
42
45
48
51
54
57
60
45.5
48.8
52
55.3
58.5
61.8
65
49
52.5
56
59.5
63
66.5
70
52.5
56.3
60
63.8
67.5
71.3
75
56
60
64
68
72
76
80
59.5
63.8
68
72.3
76.5
80.8
85
63
67.5
72
76.5
81
85.5
90
66.5
71.3
76
80.8
85.5
90.3
95
www.EndofThreeFitness.com
25
96
MAX: 100
1#RM#
60%#
100#
602
105#
632
110#
662
115#
692
120#
722
125#
752
130#
782
135#
812
140#
842
145#
872
150#
902
155#
932
160#
962
165#
992
170#
1022
170
70%#
70
75%#
75
80%#
80
85%#
85
90%#
90
95%#
95
100%#
73.5
78.8
84
89.3
94.5
99.8
105
77
82.5
88
93.5
99
105
110
80.5
86.3
92
97.8
104
109
115
84
90
96
102
108
114
120
87.5
93.8
100
106
113
119
125
91
97.5
104
111
117
124
130
94.5
101
108
115
122
128
135
98
105
112
119
126
133
140
102
109
116
123
131
138
145
105
113
120
128
135
143
150
109
116
124
132
140
147
155
112
120
128
136
144
152
160
116
124
132
140
149
157
165
119
128
136
145
153
162
170
www.EndofThreeFitness.com
100
97
MAX: 175
1#RM#
60%#
175#
1052
180#
1082
185#
1112
190#
1142
195#
1172
200#
1202
205#
1232
210#
1262
215#
1292
220#
1322
225#
1352
230#
1382
235#
1412
240#
1442
245#
1472
245
70%#
123
75%#
131
80%#
140
85%#
149
90%#
158
95%#
166
100%#
126
135
144
153
162
171
180
130
139
148
157
167
176
185
133
143
152
162
171
181
190
137
146
156
166
176
185
195
140
150
160
170
180
190
200
144
154
164
174
185
195
205
147
158
168
179
189
200
210
151
161
172
183
194
204
215
154
165
176
187
198
209
220
158
169
180
191
203
214
225
161
173
184
196
207
219
230
165
176
188
200
212
223
235
168
180
192
204
216
228
240
172
184
196
208
221
233
245
www.EndofThreeFitness.com
175
98
MAX: 250
1#RM#
250#
60%#
1502
255#
1532
260#
1562
270#
1622
280#
1682
290#
1742
295#
1772
300#
1802
305#
1832
310#
1862
315#
1892
320#
1922
325#
1952
330#
1982
340#
2042
340
70%#
175
75%#
188
80%#
200
85%#
213
90%#
225
95%#
238
100%#
179
191
204
217
230
242
255
182
195
208
221
234
247
260
189
203
216
230
243
257
270
196
210
224
238
252
266
280
203
218
232
247
261
276
290
207
221
236
251
266
280
295
210
225
240
255
270
285
300
214
229
244
259
275
290
305
217
233
248
264
279
295
310
221
236
252
268
284
299
315
224
240
256
272
288
304
320
228
244
260
276
293
309
325
231
248
264
281
297
314
330
238
255
272
289
306
323
340
www.EndofThreeFitness.com
250
99
MAX: 345
1#RM#
345#
60%#
2072
350#
2102
355#
2132
360#
2162
365#
2192
370#
2222
375#
2252
380#
2282
385#
2312
390#
2342
395#
2372
400#
2402
405#
2432
410#
2462
415#
2492
415
70%#
242
75%#
259
80%#
276
85%#
293
90%#
311
95%#
328
100%#
245
263
280
298
315
333
350
249
266
284
302
320
337
355
252
270
288
306
324
342
360
256
274
292
310
329
347
365
259
278
296
315
333
352
370
263
281
300
319
338
356
375
266
285
304
323
342
361
380
270
289
308
327
347
366
385
273
293
312
332
351
371
390
277
296
316
336
356
375
395
280
300
320
340
360
380
400
284
304
324
344
365
385
405
287
308
328
349
369
390
410
291
311
332
353
374
394
415
www.EndofThreeFitness.com
345
100
MAX: 420
1#RM#
60%#
420#
2522
425#
2552
430#
2582
435#
2612
440#
2642
445#
2672
450#
2702
455#
2732
460#
2762
465#
2792
470#
2822
475#
2852
480#
2882
485#
2912
490#
2942
490
70%#
294
75%#
315
80%#
336
85%#
357
90%#
378
95%#
399
100%#
298
319
340
361
383
404
425
301
323
344
366
387
409
430
305
326
348
370
392
413
435
308
330
352
374
396
418
440
312
334
356
378
401
423
445
315
338
360
383
405
428
450
319
341
364
387
410
432
455
322
345
368
391
414
437
460
326
349
372
395
419
442
465
329
353
376
400
423
447
470
333
356
380
404
428
451
475
336
360
384
408
432
456
480
340
364
388
412
437
461
485
343
368
392
417
441
466
490
www.EndofThreeFitness.com
420
101
MAX: 495
1#RM#
60%#
495#
2972
500#
3002
505#
3032
510#
3062
515#
3092
520#
3122
525#
3152
530#
3182
535#
3212
540#
3242
545#
3272
550#
3302
555#
3332
560#
3362
570#
3422
570
70%#
347
75%#
371
80%#
396
85%#
421
90%#
446
95%#
470
100%#
350
375
400
425
450
475
500
354
379
404
429
455
480
505
357
383
408
434
459
485
510
361
386
412
438
464
489
515
364
390
416
442
468
494
520
368
394
420
446
473
499
525
371
398
424
451
477
504
530
375
401
428
455
482
508
535
378
405
432
459
486
513
540
382
409
436
463
491
518
545
385
413
440
468
495
523
550
389
416
444
472
500
527
555
392
420
448
476
504
532
560
399
428
456
485
513
542
570
www.EndofThreeFitness.com
495
102
MAX: 575
1#RM#
60%#
575#
3452
580#
3482
585#
3512
590#
3542
595#
3572
600#
3602
605#
3632
610#
3662
615#
3692
620#
3722
625#
3752
630#
3782
635#
3812
640#
3842
645#
3872
645
70%#
403
75%#
431
80%#
460
85%#
489
90%#
518
95%#
546
100%#
406
435
464
493
522
551
580
410
439
468
497
527
556
585
413
443
472
502
531
561
590
417
446
476
506
536
565
595
420
450
480
510
540
570
600
424
454
484
514
545
575
605
427
458
488
519
549
580
610
431
461
492
523
554
584
615
434
465
496
527
558
589
620
438
469
500
531
563
594
625
441
473
504
536
567
599
630
445
476
508
540
572
603
635
448
480
512
544
576
608
640
452
484
516
548
581
613
645
www.EndofThreeFitness.com
575
1#RM#
4952
5002
5052
5102
5152
5202
5252
5302
5352
5402
5452
5502
5552
5602
5702
103
MAX: 645+
If you’re that strong, do your own freaking math…
www.EndofThreeFitness.com
104
WEEK 1
*Version)2)
Lift 1
Lift 2
Lift 3
Lift 4
_____________2
_____________2
_____________2
_____________2
Max
Max
Max
Max
_____________2
_____________2
_____________2
_____________2
Sets2
Weight2
Sets2
60%2x232
2
60%2x232
70%2x232
2
75%2x232
2
85%2x232
2
Weight2
2
75%2x232
2
85%2x232
2
70%2x232
2
75%2x232
Weight2
60%2x232
2
70%2x232
EMOM
Sets2
2
85%2x232
2
EMOM
2
Sets2
Weight2
60%2x232
2
70%2x232
2
75%2x232
2
85%2x232
EMOM
2
EMOM
Time2
102min.22
Time2
102min.22
Time2
102min.22
Time2
102min.22
Reps2
42reps2
Reps2
42reps2
Reps2
42reps2
Reps2
42reps2
Weight:260%2
Weight:260%2
2
Weight:260%2
2
Weight:260%2
2
2
Notes:22
2
www.EndofThreeFitness.com2
105
WEEK 2
*Version)2)
Lift 1
Lift 2
Lift 3
Lift 4
_____________2
_____________2
_____________2
_____________2
Max
Max
Max
Max
_____________2
_____________2
_____________2
_____________2
Sets2
Weight2
Sets2
70%2x222
2
70%2x222
80%2x222
2
85%2x222
2
90%2x222
2
Weight2
2
85%2x222
2
90%2x222
2
80%2x222
2
85%2x222
Weight2
70%2x222
2
80%2x222
EMOM
Sets2
2
90%2x222
2
EMOM
2
Sets2
Weight2
70%2x222
2
80%2x222
2
85%2x222
2
90%2x222
EMOM
2
EMOM
Time2
122min.22
Time2
122min.22
Time2
122min.22
Time2
122min.22
Reps2
32reps2
Reps2
32reps2
Reps2
32reps2
Reps2
32reps2
Weight:270%2
Weight:270%2
2
Weight:270%2
2
Weight:270%2
2
2
Notes:22
2
www.EndofThreeFitness.com2
106
WEEK 3
*Version)2)
Lift 1
Lift 2
Lift 3
Lift 4
_____________2
_____________2
_____________2
_____________2
Max
Max
Max
Max
_____________2
_____________2
_____________2
_____________2
Sets2
Weight2
Sets2
80%2x212
2
80%2x212
90%2x212
2
95%2x212
2
100%2x212
2
Weight2
2
95%2x212
2
100%2x212
2
90%2x212
2
95%2x212
Weight2
80%2x212
2
90%2x212
EMOM
Sets2
2
100%2x212
2
EMOM
2
Sets2
Weight2
80%2x212
2
90%2x212
2
95%2x212
2
100%2x212
EMOM
2
EMOM
Time2
152min.22
Time2
152min.22
Time2
152min.22
Time2
152min.22
Reps2
22reps2
Reps2
22reps2
Reps2
22reps2
Reps2
22reps2
Weight:280%2
Weight:280%2
2
Weight:280%2
2
Weight:280%2
2
2
Notes:22
2
www.EndofThreeFitness.com2
107
WEEK 1
*Version)1,)Max)=)90%)of)true)max)
Lift 1
Lift 2
Lift 3
Lift 4
_____________2
_____________2
_____________2
_____________2
Max
Max
Max
Max
_____________2
_____________2
_____________2
_____________2
Sets2
Weight2
Sets2
60%2x242
2
60%2x242
70%2x242
2
75%2x242
2
85%2x242
2
Weight2
2
75%2x242
2
85%2x242
2
70%2x242
2
75%2x242
Weight2
60%2x242
2
70%2x242
EMOM
Sets2
2
85%2x242
2
EMOM
2
Sets2
Weight2
60%2x242
2
70%2x242
2
75%2x242
2
85%2x242
EMOM
2
EMOM
Time2
102min.22
Time2
102min.22
Time2
102min.22
Time2
102min.22
Reps2
42reps2
Reps2
42reps2
Reps2
42reps2
Reps2
42reps2
Weight:260%2
Weight:260%2
2
Weight:260%2
2
Weight:260%2
2
2
Notes:22
2
www.EndofThreeFitness.com2
108
WEEK 2
*Version)1,)Max)=)90%)of)true)max)
Lift 1
Lift 2
Lift 3
Lift 4
_____________2
_____________2
_____________2
_____________2
Max
Max
Max
Max
_____________2
_____________2
_____________2
_____________2
Sets2
Weight2
Sets2
70%2x232
2
70%2x232
80%2x232
2
85%2x232
2
90%2x232
2
Weight2
2
85%2x232
2
90%2x232
2
80%2x232
2
85%2x232
Weight2
70%2x232
2
80%2x232
EMOM
Sets2
2
90%2x232
2
EMOM
2
Sets2
Weight2
70%2x232
2
80%2x232
2
85%2x232
2
90%2x232
EMOM
2
EMOM
Time2
122min.22
Time2
122min.22
Time2
122min.22
Time2
122min.22
Reps2
32reps2
Reps2
32reps2
Reps2
32reps2
Reps2
32reps2
Weight:270%2
Weight:270%2
2
Weight:270%2
2
Weight:270%2
2
2
Notes:22
2
www.EndofThreeFitness.com2
109
WEEK 3
*Version)1,)Max)=)90%)of)true)max)
Lift 1
Lift 2
Lift 3
Lift 4
_____________2
_____________2
_____________2
_____________2
Max
Max
Max
Max
_____________2
_____________2
_____________2
_____________2
Sets2
Weight2
Sets2
80%2x222
2
80%2x222
90%2x222
2
95%2x212
2
100%2x212
2
Weight2
2
95%2x212
2
100%2x212
2
90%2x222
2
95%2x212
Weight2
80%2x222
2
90%2x222
EMOM
Sets2
2
100%2x212
2
EMOM
2
Sets2
Weight2
80%2x222
2
90%2x222
2
95%2x212
2
100%2x212
EMOM
2
EMOM
Time2
152min.22
Time2
152min.22
Time2
152min.22
Time2
152min.22
Reps2
22reps2
Reps2
22reps2
Reps2
22reps2
Reps2
22reps2
Weight:280%2
Weight:280%2
2
Weight:280%2
2
Weight:280%2
2
2
Notes:22
2
www.EndofThreeFitness.com2
110