Gob-Log

[gobbla]

BOM Advanced - Stage 2 - Week 11 - Workout A (3/17/07)

Strait Set
A1: Barbell Squat
Work Set:
1x4 @ 220 (+10)
1x4 @ 231 (PR +10)
1x8 @ 198 (+22)

B2: Dip
Work Set:
1x4 @ 88 (+33)
1x2 @ 110 (+33) -2reps
1x8 @ 55
1x12 @ 44 (+11 +2reps)

C1: Chin Up
Work set:
1x4 @ 22 44 +22
1x4 @ 44 66 +22
1x6 @ 22 33 +11 -2reps
1x9 @ BW 11 +11 -3reps

Ab Circuit x 2

Modified V-Up x 10
Knee Up x 10
Sit Up w\ Twist x 10
Russian Twist w\ Ball x 16
Side Raise x 10 (ES)

Notes:
New 1RM for the squat. Yay. New Day, good day. I'm changing up the diet to be something a little more "normal" with a static calorie\macro goal, the other was just too hard to do. KISS.

[OldGuy]

Congrats on the PR. You're numbers keep jumping up. You are one strong dude. Keep it up.

[Lost Dog]

good

[pjb923]

Nice job on the PR.
I'm considering starting BOM Advanced after I finish the intermediate program. Your progress on this program so far is very impressive.

[jruck37]

Nice squat work, homey.

[twinsavsvikingsfan]

Looking gooood! Nice job.

[gobbla]

General Conditioning
Warmup (20meters)
High Knee Walk
High Knee Skip
High Knee Run
Butt kick
Toy Soldier Skip
SLD Walk
Backwards run
Backpedal
Lunge
Reverse Lunge

Lateral Lunge x 10 per side
Spiderman Stretch x 10 per side

Workout:
Form Start x 2 x 10yds
Buildup x 2 x 60yds
Hollow Sprint x 2 x 100yds
Power Skip x 2 x 30yds
Bounding x 2 x 30yds

Single leg Triple Jump x 2 per side
1-2-3-Stick Lateral Single leg hop x 2 per side

Notes:
Didn't do the inchworm...it was fucking cold and I didn't want to do it. Dropped the reps on the form start and buildups to add the triple jump and lateral hops. Figure a little more variety is more interesting and valuable over all than a few extra starts.

Thx all for the support. After doing this stuff for 6-7 years *gasp*, it feels like I'm getting a handle on things. Guess it's better late than never!

pjb> It's a good program. The biggest downside is that you're locked in. I'd be thinking real hard about something different for a couple months (sweet freedom!) before heading back to a longer term one. That and phase I sucks. It may do exactly what it's supposed to do but it still sucks. If it wasn't for Rob keeping me going there's no way I would have stuck it out.

[gobbla]

BOM Advanced - Stage 2 - Week 11 - Workout B (3/21/07)

Strait Set
A1: Incline Bench Press
Work Set:
1x4 @ 154 -11
1x4 @ 165 +1 rep
1x8 @ 143
1x12 @ 135 +5 reps

B2: BB Row
Work Set:
1x4 @ 165 -11
1x4 @ 176 +1rep
1x8 @ 165 +9
1x12 @ 135 +11

C1: Standing Calf Raise
Work set:
lvl 15 x12 +3 lvls
lvl 16 x12 +1 lvls

D1: Power Shrug
Work set:
1x8 @ 176 +22
1x8 @ 176

Ab Circuit x 2

Knee-Up x 10
Situp x 10
Lateral Leg Lowering x 10 (ES)
Side Raise x 20
Single Arm, Single Leg Bridge x 10 x 5sec

Notes:
Slept like ass last night and wasn't really feeling up to a serious workout. Spent most of it working out the weights. Everything went pretty well over all...I didn't pin myself so there's a first.

We moved a bunch of printers (hp4250's...heavy) and 40 monitors all over fucking creation. Tomorrow is now a down day. zzz

[jruck37]

Originally Posted by gobbla

Everything went pretty well over all...I didn't pin myself so there's a first.

Good job, man!

[K-Court]

Whenever I read your log, I just get sad ....

Good work, G. You're doing a great job with this.

[Jimbo]

Hey Gob. I've never looked at BOM workouts. I notice that the sets increase and then decrease in weight from beginning to end. I've never done that. Was wondering what that was like...why...etc..

BTW - impressive lifts there.

[gobbla]

Strait Set
A1: Deadlift
Work Set:
1x4 @ 286
1x4 @ 297 +11
1x8 @ 231 +11

Alternating Sets Full Recovery
B1: BB Seated Shoulder Press
Work Set:
1x4 @ 132 +22
1x2 @ 143 +11 -2reps
1x8 @ 121 +11
1x7 @ 110 +11 -5reps

B2: EZ Bar Curl
Work set:
1x4 @ 77 +11
1x4 @ 77
1x8 @ 66 (actually +11, my log was wrong from last week)
1x8 @ 55 +11 -4reps

Ab Circuit:
Knee Up x 15
Barbell Roll Out x 15
Side Raise x 30
Russian Twist x 30
Crunch w\ Legs in Air x 15

Notes:
Lots of highs and lows. Poor sleeping makes for poor lifting. The deadlifts were heavier than I would have liked. Everything else was hit and miss. We don't have any 1kg plates so all of my increases are in 5kg increments...ie, pretty big jumps. Makes for awkwardness. Otherwise good enough day. We'll break into big boy weights next week.

Jim> This is a hypertrophy stage that's progressing into a strength stage, so more than anything he's hitting the extremes of the hypertrophy ranges (8-12) while lifting bigger weights so during the next six weeks I don't drop a nut lifting heavy stuff .

*speculation* I don't know how much you've read of Waterbury's stuff but he mentions using a super heavy hold to activate all the nerves and crap? I think it comes into play here as well. While you're not doing a hold, you're lifting way more than your 8\12 RM. When you drop down in weight it's easier to lift more for THAT rep range...until the last set where you just take a shit

Rob> You're not aloud to be sad. Think of strippers and midgets...possible midget strippers. We're getting dangerously close to half way, a few more months and it'll be time to go a new and exciting direction. Come up with something good!

[jruck37]

Good job on the deads, man! Imagine if you wre well rested...

[gobbla]

it would have been the same numbers, just easier I'm not going for big jumps any more. Moving 10lbs a week is pretty darn fast as it is. Any more and I'll end up stalling or hurting myself. We're shooting to avoid both of those

[Jimbo]

Originally Posted by gobbla

it would have been the same numbers, just easier I'm not going for big jumps any more. Moving 10lbs a week is pretty darn fast as it is. Any more and I'll end up stalling or hurting myself. We're shooting to avoid both of those

The voice of experience.

[gobbla]

BOM Advanced - Stage 2 - Week 12 (baby) - Workout A (3/26/07)

Strait Set
A1: Barbell Squat
Work Set:
1x4 @ 220
1x4 @ 242 (PR) +11
1x8 @ 208 +11 (ironically 7lbs higher than my 1RM last year)

B2: Dip
Work Set:
1x4 @ 88
1x1 @ 110 -1
1x8 @ 66 +11
1x10 @ BW -44

C1: Chin Up
Work set:
1x4 @ 66 +11
1x4 @ 66
1x8 @ 33 +2 reps
1x8 @ BW -11 -1rep

Ab Circuit x 2

Modified V-Up x 10
Knee Up x 10
Sit Up w\ Twist x 10
Russian Twist w\ Ball x 16
Side Raise x 10 (ES)

Notes:
Rocking the Squats. Every time is a good time with them suckers. I was HOPING, not thinking it would happen, HOPING for 300 by new years...it may very well happen in the next 6 weeks.

Over all it was a good day. We did time change this morning and it fucked everything up. The big drops in "stuff" were largely because I was happy with the workout and didn't want to play any more. I hate walking all over the gym with a loaded weight belt (chins\dips). Makes me feel like a prick. Strong finish to phase II's "A" workout.

[Jimbo]

Am I reading that right. Dip with 110 added???

If I'm reading that right, let me just say damb! Is that right??

[gobbla]

I've got one lift that'll impress most people.