USAWA - Roman Chair Training - EMOM

Tuesday, January 30, 2024

Garage Gym

1700

Warm Up

Foam Roll

Reverse Hyper

Crossover Symmetry

Hip Hammy Flow

USAWA - Roman Chair Training

All lifts are not USAWA compliant as the bench surface in at an 11 degree incline.

Roman Chair Sit-up

25, 35, 45 pounds

This was an interesting movement that got increasingly difficult as the diameter of the plate changed.  Depending on where the center of mass is on the "abdomen" this could be very difficult of very easy.

50 year old 90/95kg record is open.  All time world record is 1000 pounds by Al Myers.

Abdominal Raise on Roman Chair

30, 40 pounds

No variability here.  The bar on the back of the neck forces a very long lever arm.

50 year old 90/95kg record is open.  All time world record is 70 pounds by Al Myers.

Bench Press Roman Chair

40, 50 pounds

The press is actually not taxing on the arms, but keeping braced with load is very difficult.

50 year old 90/95kg record is open.  All time world record is 250 pounds by Dave Beversdorf.

Back Extension

50 pounds

This movement was taxing in securing the barbell in the crooks of the arm.  It never felt comfortable at the down position trying to bring it to parallel.

50 year old 90/95kg record is open.  All time record is 180 pounds by Al Myers.

While my Roman Chair/Back Extension movements were not official due to the 11 degree angle, I am still declaring victory and moving my new total USAWA lift attempts to 81 of 187*

*Of the (187), I cannot perform (10) due to physical limitations (177) personal max.  (16) others require special equipment that I do not have yet.  My home gym maximum is (161).

1. Bench Press - Reverse Grip - Right wrist mobility
2. Clean & Press - Reverse Grip - Right wrist mobility
3. Jackson Press (Reverse Grip press from racks) - Right wrist mobility
4. Snatch - Kelly (Reverse snatch) - Requires extreme mobility
5. Squat - One Leg - Requires extreme strength & mobility (1 male and 0 female records)
6. Curl - Wrist - Right wrist mobility
7. Inman Mile - Nobody has accomplished this, I will not be the first
8. Mansfield Lift - Requires extreme mobility, bend down with straight legs and pick up barbell in crooks of elbows (1 male and 3 females have records)
9. Van Dam Lift - Extreme hip mobility (2 male and 0 female records)
10. Chin Up - Right wrist mobility

EMOM 12

Station 1 - 5 deadball over shoulder (55#)

Station 2 - 4 burpees

Station 3 - 20 second battle rope

Station 4 - 10 push-ups

Worked out to roughly 20 seconds work and 40 seconds rest.  Good mover to get the heart rate up, but not redlining.