Time to get serious...

[Jimbo]

Impressive 285!! front squat. Way to go!

I need core work too. I may just have to throw a few sets of front squats in next time I'm squatting.

[pjb923]

Thanks Jimbo. It took me a lot of time to get comfortable with them, but I have learned to love (and hate) front squats.

[pjb923]

BOM Intermediate
Week 18 - Phase 3 - Workout C: Saturday 3/24/07

B.B. Seated Shoulder Press:
45 x 10
95 x 8
115 x 6
135 x 6
165 x 1
145 x 6
175 x F
105 x 13

Chin-ups
80 x 10 (lat pulldowns)
120 x 8 (lat pulldowns)
160 x 6 (lat pulldowns)
BW x 6
BW +15 x 1
BW x 6
BW +25 x 1
160 x 15

It was nice to be able to do some heavy B.B. shoulder presses without killing my tri's first. I was able to handle much more weight than I have in the last few weeks. I couldn't manage to get 175 to move. I tried 2 times, then stripped 10lbs off and tried again, but that wasn't moving either. I guess I slightly overestimated my abilities on that one.

Chin-ups felt good today. I don't quite have the strength to handle sets of 6 with added weights, but I was able to do 2 reps holding a 25lb db with my feet.

After the main workout was done, I did some ab work and shoulder maintenance work. No cardio today.

[pjb923]

My wife and I bought a Schwinn spin bike on Ebay for a really good price and I gave it a shot today. I'm still getting used to spinning, but I got a good half hour long workout in. The hardest thing for me to get used to is not being able to stop pedaling, but i'm getting the hang of it.

It's just nice to know that I can get a good cardio workout without having to go to the gym. Maybe now I'll actually start getting some morning cardio workouts into my routine.

[Lost Dog]

Did you get one of the Schwinn Aerodynes?

[pjb923]

Originally Posted by Lost Dog

Did you get one of the Schwinn Aerodynes?

No. It's an IC Pro. Regular spin bike with a big flywheel.

[pjb923]

BOM Intermediate
Week 19 - Phase 3 - Workout A: Tuesday 3/27/07

B.B. Bent Over Row
45 x 10
95 x 8
135 x 6
175 x 6 (+10lbs)
195 x 1 (+10lbs)
185 x 6 (+10lbs)
215 x 1 (+10lbs)
225 x 1
145 x 15 (+10lbs)

B.B. Bench Press
45 x 10
95 x 8
135 x 6
205 x 6 (+20lbs)
245 x 1 (+20lbs)
225 x 6 (+20lbs)
265 x 1 (+20lbs PR)
135 x 15

Dips
BW x 12
BW x 8
BW x 9

This was another great workout. All the red text pretty much speaks for itself. I was able to add weight to every work set. I even threw in an extra single to the rows because I felt that I could handle more than 215 without a problem.

Bench press went better than I could have expected. I was planning on getting 255 up today, but 245 just moved so quick that I went right for 265. I can't say it was easy, but it went up, making it a 20lb increase over my previous best. I guess all of that DB benching does have a good amount of carryover. The workout went so well that I felt the need to add a few sets of dips to finish off.

[gobbla]

great job on PR man, my eyes are hurting from all that red!

[EdChap]

Wow, that's an awesome bench, Paul! I agree with gobbla, that's a whole lotta red.

[pjb923]

Thanks guys. If I can manage a similar increase on my front squats tomorrow night I will be a very happy man.

[Jimbo]

Originally Posted by pjb923

Thanks guys. If I can manage a similar increase on my front squats tomorrow night I will be a very happy man.

Your front squat is already bodacious. I tried ONE last time I was squatting with 135 and it was a biatch. Those really challenge the core more than the back squat. How does your back squat rate against your front squat? Are they close?

[pjb923]

Thanks Jimbo. My current max on the back squat is 365, which I hit during NROL Strength I back in September last year. I hope that number has increased since then. I should find out in the next phase when I get to switch to back squats again.

If you look back at my earlier log entries you can see my struggles with front squats. I lacked the wrist flexibility at first and could only handle a few reps at a time before my upper back, wrists and shoulders gave out before my legs. I hated doing them, because they were uncomfortable and I couldn't handle anywhere near the same weight I could on back squats. The key was to just keep pushing through them. Now I look forward to front squats. I'm hoping to get through the 300lb barrier soon.

[Jimbo]

Jeese Oh Pete! Is it ok if I like..hate you..in a respectful way? Ha.

Those are some serious poundages. The best I've ever mustered - I was box squatting 265 like a couple years ago and then started training for a half marathon and got into runnin long distances. Not being the beast that BamaDave is..I couldn't find the energy to keep lifting too. So ..now I'm back to squatting squat. I know the numbers really don't matter...but it's hard not to care if you know what I mean. I want to feel that bar bendin across my back again.

In due time...

Anyway I admire so many folks in here. You're just on the list. Keep it up!

[pjb923]

BOM Intermediate
Week 19 - Phase 3 - Workout B: Thursday 3/29/07

Mobility/Warm-up

Front Squat
45 x 10
95 x 8
135 x 6
225 x 6
295 x 1 (+20lbs)
255 x 6 (+10lbs)
315 x 1 (+30lbs PR)
185 x 10

Deadlift:
135 x 10
225 x 6
275 x 6
335 x 6
365 x 1
385 x 1

This was another great workout and I pushed my front squat max up to 315! I was planning on 305 today, but 295 felt pretty light, so I figured I would go for 3 plates. Sorry Jimbo, I gave you another reason to hate me.

I did a little better with the deadlifts today, but still didn't do all the sets I was supposed to. I did 2 heavy singles, but skipped the 2nd set of 6. 385 was the most weight I have done since lifting 405 a few months ago. Hopefully soon I'll be able to increase that too.

[Jimbo]

Grrrrr

[pjb923]

Nothing exciting to log. I got a half hour session on the spin bike in yesterday afternoon. That thing really gets hits my quads hard. Crank up the resistance and stand up for a while... Talk about a burn.

If i'm feeling up to it, I may make it to the gym later today.

[umass]

Damn, that's some heavy front squating, 315 is a very impressive landmark for the front squat, good job.