BoM's Away

[RacerBill]

Nice work, especially adding reps to those killer ab circuits.

[K-Court]

Thanks, Bill. You know, I don't really find the ab work as hard in this phase as in the last one (where there were multiple circuits). I've actually been adding some hanging leg raises generally to fill this out. I know - I'm a masochist!

[liftintexas]

I agree with Bill. I think you'll have ript abz in no time!

[K-Court]

HAHA. I need to lose a little flab first, Richie!

[K-Court]

BOM Intermediate - Stage 3 - Week 17 - Workout B (1/13/08)

Strength Exercises, Straight Sets

Deadlift (311)
Warmup Sets: 10 @ 135; 8 @ 185
Work Sets: 2X6 @ 280 (+5lbs)

Deadlift, Wide Grip (211)
Work Set: 10 @ 235 (+5lbs)

Deadlift, Wide Grip, Standing on Blocks (211)
Work Set: 15 @ 170

BB Squat, High Bar (301)
Warmup Sets: 10 @ 100; 8 @ 150
Work Sets: 1 @ 205 .... then bailed ...

Lying Leg Press (301)
Warmup Sets: 8 @ 270; 8 @ 360
Work Sets: 2X6 @ 450

Front Squat (301)
Work Set: 10 @ 135

Seated Leg Press, Narrow Stance (301)
Work Set: 15 @ 300

BB Shrug, Jump, From Hang Above Knees (10*)
Warmup Set: 8 @ 95
Work Sets: 2X8 @ 125 (+5lbs)

Controlled Ab Straight Sets

Toes to Sky (5 second holds) 10
Curlup, Legs in Air, Hands of Forehead, Elbows In (313) 15 (+5)
Side Raise, Hands on Forehead, Elbows In (313) 15 each side (+3)
Seated Thin Tummy & Cheek Squeeze (5 second holds) 20


Comments: Well, this was a workout but it wasn't really the BoM workout for today. The DLs went fine. I had gone in not intending to increase the weight but thought, what the hell, 5 more pounds is no biggie! So I got the 280 for 6 reps twice. Very pleased with that. I was also pleased about the wide grips at 235, also an increase. But I just didn't have the squats in me today. Got through the warmup sets OK but I did one rep on the work set and bailed. It just wasn't happening - not sure why - but it wasn't. So I jumped over to the lying leg press and got in some fairly heavy sets, then went back for some front squats before finishing up on the seated leg press. I think it was a reasonable substitute but wasn't the "real thing" so to speak. I really hate squats ...

[hard_rox]

Wuss.

I think everyone has one of those days were their heart isn't into an exercise, or routine for that matter. Looks like you made the effort with all the substitutions, so maybe you're only part wussy.

[liftintexas]

other than not finishing squats, looks like a solid workout, Rob. still have some red on there. Good work.

[Jimbo]

I'm dang impressed with the deadlifts bro. Say didn't WE have low back issues and have to lay off those? Or was that just me?!

PS - I luv squats but hate deads cuz I always end up hurting my back on those..we're the same but opposite I guess.

[RacerBill]

Nice work on the deads. I'll be charitable and assume there must have been some gut instinct at work that prevented you from getting some horrible injury.

You'll get those squats next time.

[jruck37]

Nice deads, Rob. Your body was probably telling you to take it easy if you weren't feeeling it on the squats. You're better off for it.

[K-Court]

Thanks guys. After a few years of this, I'm getting to the point of thinking that squats and my particular body issues aren't a good fit. I'm OK at lighter weights but as soon as I put anything substantial on the bar, all hell breaks loose. I think I will talk to one of the experienced PTs at my gym and get him to assess my form. I must be doing something wrong! And thanks about the deads - I was feeling pretty good about them! (And you're right, Jemmie, I have had back issues - but things are feeling solid atm. )

[K-Court]

BOM Intermediate - Stage 3 - Week 17 - Workout C (1/15/08)

Strength Exercises, Straight Sets

BB Bench Press (311)
Warmup Sets: 12 @ bar only; 10 @ 95; 8 @ 135 (+20 lbs last set)
Work Sets: 6 @ 165; 6 @ 170 (+5 lbs last set)

BB Bench Press, Wide Grip (311)
Work Set: 12 @ 125

BB Bench Press, Wide Grip, Feet on Bench (311)
Work Set: 20 @ 115 (+10 lbs)

BB Seated Shoulder Press, To Front (311)
Warmup Sets: 10 @ 55 (+2 reps); 8 @ 70 (+2 reps; +5 lbs)
Work Sets: 2X6 @ 90 (+5 lbs both sets)

BB Seated Shoulder Press, To Back (311)
Work Set: 12 @ 65 (+5 lbs)

BB Seated Shoulder Press, Wide Grip, To Front (311)
Work Set: 17+3 @ 60 (+5 lbs)

EZ Bar Lying Triceps Extension, Reverse Grip (311)
Warmup Set: 8 @ 43 (+5 lbs)
Work Sets: 6 @ 53 (+5 lbs), 10 @ 48 (+5 lbs)

Controlled Ab Circuit

Thin Tummy, Lift & Cycle out Leg (313) 20 (+10)
Curlup, Arms Straight & Parallel to Floor (515) 20 (+10)
Russian Twist, Leg Cycle (303) 30
Pushup Hold, Lift Leg with Opposite Arm (5 second holds) 16 (+4)
Extra: Hanging Leg Raise 3X12

Comments: Pleased with this generally - increases pretty much all around. Had to reduce the reps on the triceps extension to the lower end of the rep range to manage the additional weight but I got through it without knocking out my teeth. Got in a groove on the ab work and went wild. Finished off with some hanging leg raises, crunches with hands extended overhead, and reverse situps on a swiss ball. That finishes the first phase of stage 3 - time for a rest week which coincides nicely with my trip to New Orleans.

[gobbla]

nice work. there's a light at the end of that there tunnel!

[K-Court]

Thanks Tony - yeah, I'm getting there. I've gotten a lot farther than when I started out with you in 2007. Managing to keep those injuries at bay *crosses fingers*.

[liftintexas]

solid workout. Continue to have all that red!

[Mahler]

Originally Posted by K-Court

I know - I'm a masochist!

Masochist? Lawyer? What's the dif.

You are kicking ass with those deads. Seriously.