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Thread: BWare's Intermediate Training Log

  1. #91
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    4/8 Session 15-3, Press

    warm-ups:

    45 x 5 x 2
    95 x 5

    working sets:

    120 x 8 x 3; 5 mins rest between; first set was solid form, good bar-speed, and I felt like I had at least one, maybe 2 more reps in the tank; set #2 I lost my balance a bit on rep 7, wobbled a bit but re-set position and then completed reps, bar-speed slowed on 7 and 8, and I felt like I was at my limit; set # 3 was good balance throughout, bar-speed slowed on 7 and 8, and nothing left in the tank. Next cycle of 8's will increment 2.5 pounds.

    Floor press: 155 x 6 x 4

    Duration: 0h+50m

  2. #92
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    4/9 Session 15-4, Squat

    warm-ups:

    45 x 5 x 2
    135 x 5
    225 x 5
    275 x 1

    working sets:

    320 x 8 x 3; 6 mins rest between; all sets good form and movement pattern; good bar-speed; first set felt like I could get one maybe 2 more reps; second and third sets felt all-in, maybe one more for each. Next cycle of 8's will increment 5 pounds.

    Rack pulls: 365 x 3 (was aiming for 5, but will work up to it)
    Chin-ups: 10

    Duration: 0h+50m

    This concludes fourth week of 8's on this routine. Squats increased 35 pounds. Press increased 20 pounds. Deadlift increased 40 pounds. Bench increased 25 pounds. The Press is the only one of the 4 main lifts that computes out to a new estimated 1RM; the others are within 20% but getting close. Looking forward to week of 5's on Sunday.

    Rowing crew season still delayed indefinitely.

  3. #93
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    4/12 Measurement Sunday

    Total weight: (spot) 201.0 (-1.2); (week avg) 202.2 (+1.2); (long avg) 202.0 (-0.3)

    LBM: (spot) 181.1 (-1.1); (long avg) 181.5 (-0.1)

    Fat: (spot) 19.9 (-0.1); (long avg) 20.5 (-0.2)

    Yields a BF est of 10.2%.

    Eating for the week was 132 g P, 255 g C, 99 g F for an avg daily intake of 2440 kcals.

    I had a couple of "big" eating days this week, and a few "light" days - no reason except maybe boredom, no excuses - everything pretty much balanced out for no real change. Very little action to report. Week of 5's starts today.

  4. #94
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    4/12 Session 16-1, Bench Press

    warm-ups:

    45 x 5 x 2
    135 x 5
    165 x 1
    175 x 1

    working sets:

    190 x 5 x 3; 5.5 mins rest between; all 3 sets had solid form and control; bar-speed on sets 1 and 2 were both decent up until rep 5 on each, but that last rep was very slow; set 3 saw slow bar-speed on all reps, and a tough lock-out on the last rep; each set felt as if I was at or close to my max and no reps left "in the tank". Computing e1RM at this weight resulted in a new value - 214 (+2). Increment for next 5's cycle will be 2.5 pounds.

    Seated Press: 105 x 3 x 5 from mid-point (bridge of nose)
    BB Rows: 190 x 8 x 3

    Duration: 0h+45m

  5. #95
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    4/13 Session 16-2, Deadlift

    warm-ups:

    135 x 5
    225 x 5

    working sets:

    320 x 5 x 3; 5.5 mins rest between; all 3 sets, good form and bar-speed; all 3 sets felt like I could get 1 and possibly 2 more reps without having any major change in bar-speed or form. Increment for next 5's cycle will be 5 pounds.

    Pin squat: 200 x 8 x 3
    Chin-ups: 10

    Duration: 0h+50m

  6. #96
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    4/15 Session 16-3, Press

    warm-ups:

    45 x 5 x 2
    95 x 5

    working sets:

    130 x 5 x 3; 5 mins rest between; all 3 sets, good form; sets 1 and 2 good bar-speed but set 3 was a bit slower on the last couple of reps; sets 1 and 2 felt like I could get 2 possibly more reps each; set 3 was just about all-in; increment for next 5's cycle will be 5 pounds.

    Floor press: 155 x 8 x 3; +5 next time

    Duration: 0h+45m

  7. #97
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    4/16 Session 16-4, Squat

    warm-ups:

    45 x 5 x 2
    135 x 5
    225 x 5
    275 x 1
    315 x 1

    working sets:

    355 x 5 x 3; 6 mins rest between; all 3 sets, good form and bar-speed, although rep #5 on set 2 was a little slower than the others; set 1 felt like I could give 1 possibly 2 more reps, but sets 2 and 3 felt like I was pretty much all-in; increment for next 5's cycle will be 5 pounds.

    RDLs: 225 x 8 x 3
    Chin-ups: 10

    Duration: 0h+55m

    This completes the week of 5's; week of 2's starts Sunday.

  8. #98
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    4/19 Measurement Sunday

    Total weight -- (spot) 202.8 (+1.8); (week avg) 201.9 (-0.3); (long avg) 202.2 (+0.2)

    LBM -- (spot) 184.1 (+3.0); (long avg) 181.8 (+0.3) ---- year-to-date +5.4; since starting 8-5-2 +3.3

    Fat -- (spot) 18.7 (-1.2); (long avg) 20.4 (-0.1) ---- year-to-date -0.2; since starting 8-5-2 -1.1

    Yields a BF estimate of 10.1%.

    Eating this week avg'd 131 g P, 221 g C, and 91 g F, for avg intake of 2230 kcals per day.

    Nothing major to report, except this 3 pound increase in computed non-fat (LBM) mass is a big spike on the chart. We'll have to see if it is a possible signal or impending signal of some change. Starting the 12th week of the 8-5-2 cycling program today with my week of 2's.
    ---

    Sunday 4/19 Session 17-1, Bench Press

    warm-ups:

    45 x 5 x 2
    135 x 5
    165 x 1
    185 x 1

    working sets:

    202.5 x 2 x 3; 5 mins rest between; all 3 sets had good form, but the 3rd set had a bit of a slow-down on bar-speed on the last rep; first two sets felt like I could get 2 possibly more reps, third set maybe one more. It felt so good - I was using the 1-breath suggestion that Coach Rip makes in SS3; I did not recall reading that the first time through, but it makes sense that having the bar in the up/lock-out position doesn't really let someone get a fully deep breath, so trying to keep as much air in the torso as possible during the set seemed to make it much easier than I expected. I almost wished I had elected to go plus-5 on this round of 2's. Next round of 2's will increment by 2.5 again, although depending on how the one-breath method works on 8's and 5's, I may amend that. Through the end of this cycle, my bench press has increased a net of 1080 pounds over baseline.

    Seated Press (high start) -- 115 x 3 x 5
    BB Rows -- 195 x 8 x 3

    Duration -- 0h+55m

    I re-opened my basement gym today to my local friends who have been without a training space or student-coach for the past month. Gave some for-checks and fixed some problems with movement patterns that a couple of "clients" were complaining about pains, and oversaw training sessions for 3 of my "clients".

  9. #99
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    4/20 Session 17-2, Deadlift

    warm-ups:

    135 x 5
    225 x 5
    315 x 1

    working sets:

    345 x 2 x 3; 5.5 mins rest between; all 3 sets, goof solid form, but slow bar-speed; the bar came off the ground well, but seemed to take a long time getting past the knees to lock-out; I have no sense or idea of how many more reps I could have done, but if bar-speed was not unusual, I could maybe have gotten 1 or 2 more each set. Next round of 2's will increment by 5 pounds.

    Box Squat -- 205 x 8 x 3
    Chin-ups - 10

    Duration: 1h+00m

  10. #100
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    starting strength coach development program
    4/22 Session 17-3, Press

    warm-ups:

    45 x 5 x 2
    95 x 5

    working sets:

    140 x 2 x 3; 4.5 mins rest between; all set, good solid form and bar-speed, except first rep on set 3, which was a bit wobbly to start, but smoothed out and completed no problem; I felt very strong doing these lifts, like I could have gotten several more reps on each set, and will increment next round of 2's by 5 pounds.

    Floor press -- 160 x 8 x 3; next time, I will do 5 x 5 for this exercise.

    Duration: 0h+35m

    Tested this session along with a heart-rate - resting was 60, warm-up was 103, working was 118, and cool-down was 98 (taken 5 mins after training completed). The monitor app is not the best, and I may look into buying a good one with a chest-strap for future metrics capture.

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