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BamaDave · 04-07-2005, 10:23 AM

WED. APRIL 6, 2005: STARTING MY FINAL WEEK OF BOM INTERMEDIATE

BOM - Phase 4 Intmdt Workout A

ALTERNATING SETS:

1. Bench Press:

10x90
8x110
6x120
4x185
4x190
9x165
12x140

** I believe the 4x190 qualifies as a PB for me on bench press. I checked my logs from when I was doing HGM, and did have a 3x192.5 set in Phase 9. But if you run these numbers against a one rep max calculator, the 4x190 corresponds to a slightly higher predicted one rep max (207 vs. 204). So I'll take that as a PB, and those don't come easily for me on bench press. I know most would hope to have significant strength gains after a program like this, but I am happy with maintaining my strength in spite of my love affair with running and racing.

2. EZ-BAR BICEP CURLS (Close Grip):

10x37
8x47
6x57
4x97
4x99.5
10x82
13x74.5

AB CIRCUIT - No rest between sets:

Full V-Sits - 30 reps
Leg Raises - 30 reps
Curlups w/Twist Hands 4-head/ Elbows Out- 20
Russian Twists +20# - 10 reps each side
Side Raises - Hands 4-Head/Elbows in - 30 each side

------------------------------

THURSDAY 4-7-2005

MORNING RUN -- 9.3 miles total. Time = 68:55; Ave. pace = 7:25. I felt a little sluggish this morning. This course was the same as my Sunday run, minus 0.5 miles and I ran it in reverse. The reverse course meant I had one really long almost continuous uphill stretch, ~2.3 miles. Nevertheless, that didn't account for my slower pace overall, because even the first mile was in the 7:30 range. I only managed about 5 hours of sleep last night, although I really felt pretty good. Just one of those days!

I did a little web research on the issue of weight loss and impact on running pace. It sounds like a rough rule of thumb is to expect about 2 seconds per mile pace improvement per each pound reduction in weight. If true, a 10 lb. weightloss could knock about 2 minutes off a 10K finish time. That's actually very significant. I'm not so sure I believe the benefit would be that much.

04-07-2005, 10:23 AM	#68 (permalink)
BamaDave My Glutes Hurt Join Date: Jun 2004 Location: Birmingham, AL Posts: 6,183 My Profile	Re: See BamaDave Run (and Lift) WED. APRIL 6, 2005: STARTING MY FINAL WEEK OF BOM INTERMEDIATE BOM - Phase 4 Intmdt Workout A ALTERNATING SETS: 1. Bench Press: 10x90 8x110 6x120 4x185 4x190 9x165 12x140 ** I believe the 4x190 qualifies as a PB for me on bench press. I checked my logs from when I was doing HGM, and did have a 3x192.5 set in Phase 9. But if you run these numbers against a one rep max calculator, the 4x190 corresponds to a slightly higher predicted one rep max (207 vs. 204). So I'll take that as a PB, and those don't come easily for me on bench press. I know most would hope to have significant strength gains after a program like this, but I am happy with maintaining my strength in spite of my love affair with running and racing. 2. EZ-BAR BICEP CURLS (Close Grip): 10x37 8x47 6x57 4x97 4x99.5 10x82 13x74.5 AB CIRCUIT - No rest between sets: Full V-Sits - 30 reps Leg Raises - 30 reps Curlups w/Twist Hands 4-head/ Elbows Out- 20 Russian Twists +20# - 10 reps each side Side Raises - Hands 4-Head/Elbows in - 30 each side ------------------------------ THURSDAY 4-7-2005 MORNING RUN -- 9.3 miles total. Time = 68:55; Ave. pace = 7:25. I felt a little sluggish this morning. This course was the same as my Sunday run, minus 0.5 miles and I ran it in reverse. The reverse course meant I had one really long almost continuous uphill stretch, ~2.3 miles. Nevertheless, that didn't account for my slower pace overall, because even the first mile was in the 7:30 range. I only managed about 5 hours of sleep last night, although I really felt pretty good. Just one of those days! I did a little web research on the issue of weight loss and impact on running pace. It sounds like a rough rule of thumb is to expect about 2 seconds per mile pace improvement per each pound reduction in weight. If true, a 10 lb. weightloss could knock about 2 minutes off a 10K finish time. That's actually very significant. I'm not so sure I believe the benefit would be that much.