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BamaDave · 03-06-2005, 09:41 AM

Saturday night weight workout went pretty well. Last Saturday, I did weights first and then ran immediately afterward. That may be okay if I have to do it because of Sat. evening plans (which we rarely have - LOL), but otherwise, I think running early in the day and weight training at night is the best combination when doubling up on Saturdays.

I did my first week of BOM Phase 4 intmdt, Workout C last night.

I. BB Rows/Reverse Grip:

Warmup Sets: 10x90; 8x100; 6x120
Work Sets: 6x175; 5x180; 4x185; 11x145

**Probably need to stick with these poundages next week and work on form. I was raising my torso on the last rep in the second and third sets. Nevertheless, my BB Rows have improved a lot while doing BOM. I used to avoid them in favor of single arm DB rows.

II. BB Squats:

Warmup Sets: 8x120; 6x150; 4x190
Work Sets: 6x240; 6x245; 5x255; 9x220

** I decided to focus on doing all of my squats in this workout phase as deep as possible, butt to da flo'. In the past, my tendency has been to go heavier, while only making myself go to parallel or a little further. Based on my muscle soreness, I feel like I get a much better hit on my legs if I do the deep squats. So I am leaving the ego in check and backing off on the squat poundages in favor of form. No 300+ squats for me for awhile -- but that will be pretty cool if I can work my way back up to a 300+ squat going as deep as possible.

The work sets were supposed to be 6,5, and 4 reps followed by a backoff set of 10-15 reps. I did 6,6, and 5 -- so I should be able to move up my poundages next week. My legs were trashed, so I could only get 9 on the backoff set at 220#.

AB Sets:

1. Curlup/Legs in Air/ Weighted: +50 35 reps

2. Russian Twist/Feet Anchored +30 13 reps each side

3. Swiss Ball Alternating Leg Lifts/Lying - 5 second holds -- 12 each leg

SUNDAY MORNING - Today is my long run day. I have already pounded down about 1100 calories worth of pancakes I make from stone ground whole wheat flour, oat bran, ground flax, and chopped pecans. Pretty good stuff! I haven't settled on a distance or course yet.

I'm thinking about running in a 15K next Saturday, March 12th. It's 2 hours away, but the race doesn't start until 9AM. It may be my only chance to do a race in March. All other options are 5K's, and I prefer to do longer races right now. I have never done a 5K!

03-06-2005, 09:41 AM	#13 (permalink)
BamaDave So I Like Running H8R's!! Join Date: Jun 2004 Location: Birmingham, AL Posts: 6,452	Re: See BamaDave Run (and Lift) Saturday night weight workout went pretty well. Last Saturday, I did weights first and then ran immediately afterward. That may be okay if I have to do it because of Sat. evening plans (which we rarely have - LOL), but otherwise, I think running early in the day and weight training at night is the best combination when doubling up on Saturdays. I did my first week of BOM Phase 4 intmdt, Workout C last night. I. BB Rows/Reverse Grip: Warmup Sets: 10x90; 8x100; 6x120 Work Sets: 6x175; 5x180; 4x185; 11x145 Probably need to stick with these poundages next week and work on form. I was raising my torso on the last rep in the second and third sets. Nevertheless, my BB Rows have improved a lot while doing BOM. I used to avoid them in favor of single arm DB rows. II. BB Squats: Warmup Sets: 8x120; 6x150; 4x190 Work Sets: 6x240; 6x245; 5x255; 9x220 I decided to focus on doing all of my squats in this workout phase as deep as possible, butt to da flo'. In the past, my tendency has been to go heavier, while only making myself go to parallel or a little further. Based on my muscle soreness, I feel like I get a much better hit on my legs if I do the deep squats. So I am leaving the ego in check and backing off on the squat poundages in favor of form. No 300+ squats for me for awhile -- but that will be pretty cool if I can work my way back up to a 300+ squat going as deep as possible. The work sets were supposed to be 6,5, and 4 reps followed by a backoff set of 10-15 reps. I did 6,6, and 5 -- so I should be able to move up my poundages next week. My legs were trashed, so I could only get 9 on the backoff set at 220#. AB Sets: 1. Curlup/Legs in Air/ Weighted: +50 35 reps 2. Russian Twist/Feet Anchored +30 13 reps each side 3. Swiss Ball Alternating Leg Lifts/Lying - 5 second holds -- 12 each leg SUNDAY MORNING - Today is my long run day. I have already pounded down about 1100 calories worth of pancakes I make from stone ground whole wheat flour, oat bran, ground flax, and chopped pecans. Pretty good stuff! I haven't settled on a distance or course yet. I'm thinking about running in a 15K next Saturday, March 12th. It's 2 hours away, but the race doesn't start until 9AM. It may be my only chance to do a race in March. All other options are 5K's, and I prefer to do longer races right now. I have never done a 5K!