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  1. #101
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    • wichita falls texas december seminar 2020
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    4/23 Session 17-4, Squat

    warm-ups:

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

    working sets:

    375 x 2 x 3; 5 mins rest between; set 1 felt like I was stopping a bit short of full depth, and set 2 felt like I was not pushing the hips back far enough, using too much knee to get to depth; set 3 though got it all together with good depth and hips back; bar-speed was solid for all reps; I felt like I could have done more reps on all sets, but with the movement pattern variations, it's hard to say how many. Next cycle of 2's will increment 5 pounds.

    Rack pulls - 365 x 5; I had gotten 3 reps last time, so this was a nice improvement
    Chin-ups - 10

    Duration: 0h+50m

    This ends my week of 2's, and the end of round 4 of the 8-5-2 variant. My metric so far:

    Squat increased 225 pounds on this round, for a total increase of 1560 pounds.
    Deadlift increased 225 pounds, for a total of 1665.
    Bench Press increased 210 pounds, for a total of 1080.
    Press increased 225 pounds, for a total of 1065.

    I am extremely pleased with this continued progression; I do expect to see some "flattening of the curve" as I get closer to my theoretical maxima for these lifts.

  2. #102
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    4/26 Measurement Sunday

    Total weight -- (spot) 201.6 (-1.2); (week avg) 201.3 (-0.6); (long avg) 202.1 (-0.1)

    LBM -- (spot) 182.0 (-2.1); (long avg) 181.9 (+0.1)

    Fat -- (spot) 19.6 (+0.9); (long avg) 20.2 (-0.2)

    Yields a BF est of 10.0%.

    All measurements within normal limits of variation. Last week's big jump in LBM was matched by a pretty big drop this week. Probably due to eating issues -- I've had a few days this week where I skipped lunches, and the avg daily cals intake dropped. I'll spend this week fixing this. Also apparently had a fairly low consumption of fat in diet last week --

    123 g P, 213 g C, and 80 g F for an avg of 2065 kcals in

    Nothing spectacular to report this week, except that my est 1RM for the Squat has achieved my interim goal of 2x body-weight. Now, my end of June goal is to actually do 5 reps at 2x body-weight on Squat, and not to rely on calculations of theoretical one-rep maxes. Based on current trends, the Squat is the only one of the 4 lifts where I fully expect to achieve my 2020 goals. I'll be close for Bench and Press, but the Deadlift still has a lot of poundage to achieve before that target.

    Today starts my week of 8's. I'll post that session later.

  3. #103
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    Sunday 4/26 Session 18-1, Chest Press

    warm-ups:

    45 x 5 x 2
    135 x 5
    155 x 1

    working sets:

    172.5 x 8 x 3; 5 mins rest between; all 3 sets good solid form and control, last set last rep was a bit slower but not excessively so; didn't feel like I could easily have done more, but maybe a few more without totally losing my lock; next 8's increment will be +5, to push a bit harder on my limits.

    Press (vol) -- 115 x 5 x 5
    BB Rows -- 200 x 8 x 3

    Duration -- 1h+05m

    Using my new Polar 10 heart rate monitor -- avg 109, max 150; spent 10 mins in warm-up zone, 43 mins in training zones 2 & 3, 8 mins in zone 4, and 2 mins in max zone 5. From what the manual says, my peak hr's occurred during the BB Rows, most of the lifting was in zones 2 thru 4 with nice peaks and valleys showing stress and inter-set recovery, and the general trend was for improved muscular efficiency and sustained intensity. We'll see how things look tomorrow when I do my deadlift 8's - should be very interesting, from a science-geeky perspective.

  4. #104
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    Monday 4/27 Session 18-2, Deadlift

    warm-ups:

    135 x 5
    225 x 5
    275 x 1

    working sets:

    290 x 8 x 3; 6 mins rest between; all 3 sets, good form, control, and bar-speed; felt like each set could have done 1 or 2 more without too much trouble; next 8's increment will be +5.

    Box squat -- 210 x 8 x 3
    Chin-ups -- 12

    Duration: 0h+55m

    HR stats: avg 126, max 167; 2 mins in Z1, almost 48 mins in Z2 thru 4, and about 5 mins in Z5+ -- the graphic display clearly shows 7 peaks above the Z5 top-line, one for each set of deadlifts, box squats, and the chin-ups. Recovery valleys were still in the sustained endurance training range. A very different representation of the stress of today's workout compared to yesterday's. The conclusion appears to be that this workout is concentrated very much in the "anaerobic threshold" training zone.
    Last edited by Bruce Ware; 04-29-2020 at 04:40 PM. Reason: session meta-data

  5. #105
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    Wednesday 4/29, Session 18-3: Press

    warm-ups:

    45 x 5 x 2
    95 x 5
    115 x 1

    working sets:

    122.5 x 8, 8, *7*; 4.5 mins rest between - probably not enough, since I missed that last rep; good bar speed and form/control throughout (except the last one!); will hold this same weight on next iteration of 8's.

    Floor Press -- 165 x 5 x 5

    Duration: 0h+50m

    HR Zone times: avg 108, max 153; z2 thru 4: 40 mins; a half-minute peak in z5 (the max hr) when I was struggling to get that 8th rep on st 3; rest of time in z1 (warm-ups primarily).

  6. #106
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    Thursday 4/30, Session 18-4: Squats

    warm-ups:

    45 x 5 x 2
    135 x 5
    225 x 3
    275 x 1

    working sets:

    325 x 8 x 3; 7 mins rest between; all sets/reps good control, form, depth, and bar-speed; had to take a couple of extra breaths on reps 7 and 8 for the first 2 sets, but slowed down my cadence on set 3 to keep the breathing even throughout; adding 5 pounds next time 8's come up.

    RDLs -- 235 x 8 x 3
    Chin-ups -- 12

    Duration: 1h+00m

    HR Zone times: avg 121, max 163; z2 thru 4: 48:45 with 3 spikes in z5 (the RDLs); z5: 7 mins with 4 spikes above z5 (the 3 squats and the chin-ups); remainder of time in z1 warming up.

    This completes my week of 8's, fifth round. This morning's <non-official> weigh-in showed that calorie consumption is exceeding calorie replenishment (lost about 1.5 pounds from yesterday's weigh-in, continuing trend for the week; need to eat more) during this week. Curious on what the tendency for next week's round of 5's will show.

  7. #107
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    5/3 Measurement Sunday

    Total weight -- (spot) 201.0 (-0.6); (week avg) 200.6 (-0.7); (long avg) 202.0 (-0.1)

    LBM -- (spot) 180.8 (-1.2); (long avg) 181.7 (-0.2)

    Fat -- (spot) 20.2 (+0.6); (long avg) 20.3 (+0.1)

    Yields a BF est of 10.0%.

    All measurements within normal limits of variation. Eating issues continued this week -- I skipped lunches and ate less on my training days, and tried to use my rest days to make up for it, but wound up a bit short still.

    120 g P, 242 g C, and 103 g F for an avg of 2375 kcals in - a bit better than the week before, but still not good enough to reverse the slide. Now it is a very slow and shallow slide - no signals on the process control charts to indicate any major change has occurred, but it is still a matter that I need to adjust to prevent any such signal from triggering. Week of 5's starting later today.

  8. #108
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    5/3 Session 19-1, Bench Press

    warm-ups:

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

    working sets: 192.5 x 5 x 3; 6 mins rest between; all 3 sets solid and proper movement pattern/form; first set bar-speed was very slow and a hard push on rep 5; second set was better with a good pace for all 5; third set was slow on last 2 reps but not too hard of a push; I did not feel that I had any good-form reps left in the tank on any of the 3 sets; next 5's increment will be 2.5 pounds.

    Press (vol) -- 117 x 5 x 5
    BB Rows -- 205 x 8 x 3

    Duration: 1h+05m

    HR Zone training: avg 117, max 154; z3 and 4 -- 43:37 with 9 spikes in z5 (2 of the 3 bench presses, 4 of the 5 OH presses, and all 3 bb rows) worth about 2:39 in that zone; rest of time was in z1 (warming up) and z2 (some inter-set rest time).

    Reading up on "zone training", it appears that one "should" spend about 80% of total time in the zones 2 thru 4 region for "cardio" training or else run the risk of "de-training" the aerobic capability. I don't know how valid this is, or whether my normal heart-rate cycling around during the strength training sessions (active and recovering) is sufficient to be called "training in zones 2 thru 4", but I do seem to be getting 80% or more of the time there. <shrugs> If it is not sufficient, I think I will discover that when we finally get out on the water and start the crew workouts again this season.
    Last edited by Bruce Ware; 05-04-2020 at 03:40 PM. Reason: replaced "chest" with "bench"

  9. #109
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    5/4 Session 19-2, Deadlift

    warm-ups:

    135 x 5
    225 x 5
    315 x 1

    working sets: 325 x 5 x 3; 6 mins rest between; all 3 sets had good form and control and good bar-speed - although the bar moved slowly, it was steady and even, a good 3 seconds up each time; I felt as if I could get 1 maybe 2 more reps on each set; next 5's increment will be 5 pounds.

    Pin Squat -- 205 x 8 x 3
    Chin-ups -- 12

    Duration: 1h+00m

    HR Zone metrics: avg 114, max 154; z5 had a total of 2:55 during the spikes on the main lifts; z1 was 4:56 on warming up; the rest of time was z2 thru z4. The app reports I had 24:51 in the fat-burning region, and 35:04 in the fit training region. Not sure what that all means, but it might become a useful metric.

  10. #110
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    starting strength coach development program
    5/6 Session 19-3, Press

    warm-ups:

    45 x 5 x 2
    95 x 5
    115 x 1
    125 x 1

    working sets:

    135 x 5 x 3; 5.5 mins rest between; first 2 sets were solid form and movement pattern, good bar-speed (not fast, but not slow), and I felt like I could get maybe 1 or 2 more reps on both; third set was a bit slower and a pretty hard push to get the last rep to lockout, and I did not feel like I had any more in the tank. Very happy about hitting this goal. Next 5's increment will be plus 2 pounds.

    Floor Press -- 167.5 x 5 x 5 for volume

    Duration: 0h+55m

    HR Zone metrics -- avg 104, max 136; there was no time in z5 and only 37 seconds recorded in z4; there was 9:25 recorded in z1 (warming up and early rest intervals) and the bulk of the time went about 60/40 in z2. The fit/fat times were 13:17/41:43, so I guess that indicates I spent a lot of time in the "fat-burning" region during this training session.

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