BOM Advanced - Stage 3 - Week 13 - Workout B (4/18/07)
Ab Circuit:
Toes to sky x 10 x 5sec hold
crunch with legs in airx 10
side raise x 20
thin tummy\ass squeeze x 10 x 5sec hold
Strait Set
A1: Deadlift
Work Set:
1x5 @ 286
1x5 @ 297
+2reps
Strait Set
B1: Clean Pull
Work Set:
1x5 @ 176
Strait Set
C1: High Pull
1x15 @ 132
Strait Set
D1: Squat
1x5 @ 220
1x5 @ 253
+21 PR
Strait Set
E1: Squat - Explosive
1x8 @ 132
Strait Set
F1: Squat - Jump
1x10 @ bar\45
Strait Set
G1: Shrug
Work set:
1x4 @ 220
Strait Set
H1: Shrug - Explosive
1x4 @220
+44
Strait Set
I: Shrug - Jump
1x4 @ 132
Notes:
Better, closer, warmer. My grip is back and that was obvious with the first set, I was ready to toss that shit out of the gym. Second set I didn't see a lot of point in over doing it since I bombed last week, but I'm more than satisfied repping 300 conventional w\ no straps or anything.
Squats were great. I thought my nut might explode on the second set, but truth be told I would have been happy w\ 1 rep. This puts my "official" total at 770, w\ all the leg work being 5RM. 1k isn't that far away.
Observation. Has supergirl's log dropped below #3 on the list yet
