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BamaDave · 04-08-2005, 11:46 PM

Thanks, KM. I'll check those articles out.

WORKOUT - Fri 4/8/05 -- BOM Phase 4 INTMDT WORKOUT B:

1. BB SQUAT/LOW BAR (deep):

160x8
200x6
230x4
280x4
285x4

2. BB Squat/Explosive (20*):

175x8
175x8

3. BB Squat/Jump (10*):

130x9

4. DEADLIFTS:

190x6
240x4
295x4
300x3

5. CLEAN PULL (10*):

160x6
170x6

6. HIGH PULL: (10*):

100x8

7. AB CIRCUIT (no rest between sets):

*Knee-Up +20#ankles (303): 18
* Curlup/Hands Opposite Elbows (303): 20
* Lateral Leg Lowering +20#ankles (303): 7 ea. side
*Side Raises on Swiss Ball +25#DB (303)- 9 ea. side
*Pushup Hold/lift Leg and Opposite Arm/5 sec. holds - 10 ea. side

-- This was my last squat/deadlift workout for this program. I'm happy with the squats - I have been going to the bottom or really close, and I feel like my form is better and safer than when I was doing previous programs. I'm not sure where I am strengthwise on squats compared with last Summer near the end of Homegrown. I noticed in my logs that I did 325x2 for squats in one workout, but I was not going as deep (past parallel, but not to the bottom). I also think my technique was sloppier - I was going more for the heavy weight versus being sensible. I plan to keep doing squats as deep as I can and see where my numbers go.

Deadlifts - these numbers are close to where I have maxed out on previous programs. Actually, my best deadlifts were two years ago at the end of Ian King's Bring the Pain workouts - I had a 305x3 and more than one 300x4. Those didn't follow heavy squatting, though. I also was at the end of a bulking cycle and weighed 15 lbs. more than I do now. I plan to keep doing heavy deadlifts for awhile and see whether I can go higher. As with squats, I feel like my technique is better at this point than in the past (not threatening my lower back).

04-08-2005, 11:46 PM	#74 (permalink)
BamaDave My Glutes Hurt Join Date: Jun 2004 Location: Birmingham, AL Posts: 6,121 My Profile	Re: See BamaDave Run (and Lift) Thanks, KM. I'll check those articles out. WORKOUT - Fri 4/8/05 -- BOM Phase 4 INTMDT WORKOUT B: 1. BB SQUAT/LOW BAR (deep): 160x8 200x6 230x4 280x4 285x4 2. BB Squat/Explosive (20): 175x8 175x8 3. BB Squat/Jump (10): 130x9 4. DEADLIFTS: 190x6 240x4 295x4 300x3 5. CLEAN PULL (10): 160x6 170x6 6. HIGH PULL: (10): 100x8 7. AB CIRCUIT (no rest between sets): Knee-Up +20#ankles (303): 18 Curlup/Hands Opposite Elbows (303): 20 * Lateral Leg Lowering +20#ankles (303): 7 ea. side Side Raises on Swiss Ball +25#DB (303)- 9 ea. side Pushup Hold/lift Leg and Opposite Arm/5 sec. holds - 10 ea. side -- This was my last squat/deadlift workout for this program. I'm happy with the squats - I have been going to the bottom or really close, and I feel like my form is better and safer than when I was doing previous programs. I'm not sure where I am strengthwise on squats compared with last Summer near the end of Homegrown. I noticed in my logs that I did 325x2 for squats in one workout, but I was not going as deep (past parallel, but not to the bottom). I also think my technique was sloppier - I was going more for the heavy weight versus being sensible. I plan to keep doing squats as deep as I can and see where my numbers go. Deadlifts - these numbers are close to where I have maxed out on previous programs. Actually, my best deadlifts were two years ago at the end of Ian King's Bring the Pain workouts - I had a 305x3 and more than one 300x4. Those didn't follow heavy squatting, though. I also was at the end of a bulking cycle and weighed 15 lbs. more than I do now. I plan to keep doing heavy deadlifts for awhile and see whether I can go higher. As with squats, I feel like my technique is better at this point than in the past (not threatening my lower back).