BWare's Intermediate Training Log BWare's Intermediate Training Log - Page 13

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  1. #121
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    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    5/21 Session 21-4, Squat (late entry)

    warm-ups:

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

    working sets:

    330 x 8, 6, 0; 135 x 8; 7 mins rest between; this is the first time I've had my video/phone running on warm-ups, and I observed that my reps below 315 pounds were all to a very good depth, but that my 315 rep was a bit high; my first working set, I managed to get 8 reps with good control and bar-speed, but I continued to feel that I was not getting as deep as I should; second set, I stopped at 6 reps because my depth was even less than the first set; I dropped down to 135 to get 8 reps with full depth, for remedial purposes. There's a whole batch of reasons that this session went so badly wrong -- I had mowed my lawn just after lunch, and didn't get to the workout until about 4 hours after eating, so my lunch calories were long gone. I was also experiencing some discomfort in my right ankle from the mowing (I have pins in that ankle, remnants from a car-crash back in 1986, and they frequently cause me to limp around for a few hours after walking or hiking any extended time). So, this weight will stay the same for my next round of 8's. I'll use the week of 5's coming up next to continue to work on depth under heavy load for the squat, but will try to eliminate some of the variables that may have led to this poorly executed session. No interruptions yet in the 8/5/2 cycling routine.

    Rack Pulls -- 385 x 5 (this was great! I really felt super-charged being able to pull this much weight -- most ever, not even when I was "deadlifting" using my hex bar have I hoisted this much weight!)

    Chin-ups -- 12

    Duration: 1h+00m

    HR metrics: avg - 119, max - 162, fit - 34:35, fat - 25:25; 2 spikes in Zone 5, one during the first set of squats, and one during the chin-ups; 2 spikes above Zone 5, the second squat set and the set of rack pulls.

  2. #122
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    5/24 Measurement Sunday

    Total weight -- (spot) 202.0 (nc); (week avg) 202.0 (+0.3); (long-term avg) 202.0 (nc)

    LBM -- (spot) 182.7 (+0.4); (long-term avg) 182.0 (+0.1)

    Fat -- (spot) 19.3 (-0.4); (long-term avg) 20.0 (-0.1)

    Yields a BF estimate of 9.9%.

    Eating -- 136 g Protein, 291 g Carb, and 82 g Fat for an average daily intake of 2450 kcals.

    Starting week of 5's today.

  3. #123
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    5/24 Session 22-1, Bench Press

    warm-ups:

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

    working sets:

    195 x 4, 4, 0 -- FAIL; 6 mins rest between; solid form and good bar-speed, but not enough "oomph" to execute the 5th rep on each of the first two sets; the third set was an initial descent right to the chest and a hard 5-second push that ended with the bar sitting on the safety stops. I will use this same weight next time 5's come up.

    Press using DE speed -- 100 x 3 x 10 starting at the top of each minute. Good pop noise from the bar at the top -- add 5 pounds next time.
    BB Rows -- 220 x 8 x 3

    Duration: 1h+05m

    HR metrics: avg - 109, max - 152, fit - 34:48, fat - 30:12; 3 zone 5 spikes on each set of the BB Rows.

  4. #124
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    5/25 Session 22-2, Deadift

    warm-ups:

    135 x 5 x 2
    225 x 5
    315 x 1

    working sets:

    330 x 5 x 3; 6 mins rest between; all 3 sets solid form and control, good bar-speed, slow but steady; first two sets, felt like maybe one or two more reps, but third set was pretty much out of breath. Next 5's will be plus-5.

    Squat using DE -- 195 x 2 x 12; good bar-speed and very solid depth; following Sully's advice to unlock the hips and knees at the same time, sending the hips back while also allowing the knees to move forward; I had been working on sending my hips back while maintaining vertical shins, and maybe that was a contributing factor to not getting the best depth on my 8's last Sunday. We'll see how things fare on Thursday when my Squat 5's session comes up.

    Chin-ups -- 9

    HR metrics: avg - 114, max - 151, fit - 34:49, fat - 31:11; 2 zone 5 spikes, both from the last 2 sets of deadlifts; all DE work fell into zone 4. Have yet to decide whether to continue DE after next week's week of 2's, but we'll see how things are feeling.

  5. #125
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    5/27 Session 22-3, Press

    warm-ups:

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

    working sets:

    137 x 5 x 3; 5.5 mins rest between; all 3 sets, solid, steady, good bar-speed; first set felt like 2 or more reps still available, but second and third sets felt like one or maybe two more; next 5's will be plus-2.

    Floor Press using DE -- 140 x 3 x 10; starting at the top of each minute, good pop each rep, plus-5 next time.

    Duration: 0h+45m

    HR metrics: avg - 107, max - 155, fit - 18:30, fat - 26:30; no significant zone events displayed.

  6. #126
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    5/28 Session 22-4, Squat

    warm-ups:

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

    working sets: 365 x 5 x 3; 6 mins rest between; no problems at all - the last time I did squats (week of 8's last Thursday) was an oddity in that I didn't feel that my squat depth was getting to where I thought it should be; today was terrific with good depth, good bar-speed and control/form; sets 1 and 2 felt like I had at least 2 more reps left in the tank, set 3 felt like maybe one or two more. Next 5's increment will be plus-5.

    RDLs 00 255 x 8 x 3

    Chin-ups -- 16

    Duration: 0h+58m

    HR metrics: avg - 126, max - 164, fit - 43:32, fat - 15:05

    Although next week is scheduled to be my week of 2's, we're planning a week-long visit to see family, so I'll be taking along a "de-load" training schedule, in case I get the chance to workout with my sons. Week of 2's will resume when I get back.

  7. #127
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    6/7 Measurement Sunday (all differences shown are from 2 Sundays ago)

    Total weight -- (spot) 201.2 (-0.8); (week avg) 201.6 (-0.4); (long-term avg) 201.9 (-0.1)

    LBM -- (spot) 181.7 (-1.0); (long-term avg) 182.0 (nc)

    Fat -- (spot) 19.5 (+0.2); (long-term avg) 19.9 (-0.1)

    Yields a BF estimate of 9.9%.

    Eating -- 81 g Protein, 272 g Carb, and 66 g Fat for an average daily intake of 2010 kcals. Way off! But I spent a lot of time during the week hiking in the mountains and I did manage to get a solid de-load weight-workout in with my son. So, while the intakes may have been off, the longer-term impact was not so severe.

    I'll resume normal schedule training tomorrow (Monday), switching the schedule to Mon/Tue/Thu/Fri. I'll do my week of 2's, and then examine the outcomes of this completed cycle and determine if I want to continue the 8/5/2 schedule. I also want to augment training with some conditioning work, as I noticed that my hiking involved maintaining a high rate of breathing and taking some rests. The climbs were steep and some had sustained distances, but I should not have been that winded from them, even though I did turn 62 last Sunday! LOL!

  8. #128
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    6/8 Session 23-1, Bench Press

    warm-ups:

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

    working sets:

    207.5 x 1F, 0, 0; was aiming for 2+AMRAP on set 1, but only got 1 rep, and stuck half-way up on rep 2; next two sets were nice and slow all the way down to the safety stops (LOL) - no lift at all. I don't know if the de-load week had any effect on this, although I did do bench presses during the de-load. I'm going to conclude that the past few weeks have not included enough volume on benching. To compensate, I will be "running" this lift out -- next session is due for 3x8's and I will just continue to use 3x8's until missing reps, and incrementally reduce reps until I get down to 3x2's. I expect that the other 3 lifts this week will demonstrate that they are operating on different schedules, almost like late-intermediate programming.

    Press (DE) -- 105 x 3 x 10; top of each minute for each set. Next week, I will terminate the DE work and return to pure volume programming (5x5).

    BB Rows -- 225 x 8 x 3

    Duration: 1h+00m

  9. #129
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    6/9 Session 23-2, Deadlift

    warm-ups:

    135 x 5
    225 x 5
    315 x 1

    working sets:

    355 x 3,2,2; 6 mins rest between; success with first set being 2+AMRAP, and I got 3; most weight *ever* on the deadlift; I was actually working on a 4th rep on that set, but it wouldn't break past low-to-mid shin after a solid 5 seconds grind; sets 2 and 3 are programmed for 2 reps each, and I got both, but actually felt like I could have gotten one more on each set, the lifts were moving that smoothly. Last rep on set 3 had the bar move a bit away from the shin on the way up, but I was moving strongly and the extra moment arm did not affect the lift. This lift will continue on the 8/5/2 cycling routine; the next 2's will be plus-5.

    Squat (DE) -- 205 x 2 x 12 at top of each minute.

    Chin-ups -- pyramid + AMRAP: 3+4 (10 reps).

    Duration: 1h+00m

  10. #130
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    starting strength coach development program
    6/11 Session 23-3, Press

    warm-ups:

    45 x 5 x 2
    95 x 5
    115 x 1
    135 x 1

    working sets:

    147 x 2 x 3; 5.5 mins rest between; first set was a 2+AMRAP, and I was so close to getting that third rep, but just couldn't push past the mid-point sticky spot; the other 2 sets went to 2 reps without any problem, but I didn't feel like I had any more reps to give; this lift will continue on the 8/5/2 cycling routine; the next 2's will be plus-1.

    Floor press (DE) -- 145 x 3 x 10 at the top of each minute; nothing special to report, just a bit less of a "pop" at the top on these reps; this will go back to being a volume exercise next week.

    Duration: 0h+45m

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