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  1. #161
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    • wichita falls texas december seminar 2020
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    8/1 Session 29-4, Squat

    warm-ups:

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

    working sets:

    395 x 2 x 3; 5 mins rest between; decent feel and control, good drive up; but I video'd the second set, and replay showed that I was not getting deep enough, missing the bottom by about 3 to 4 inches; on third set, I focused extra attention on depth, and felt a lot deeper, and still able to control the weight; when i start the 8's next week, I'll be focusing a lot more on depth

    Rack Pulls -- 405 x 0; way too tired from the squats and the bar didn't even move off the pins after a solid 5-sec+ grind; I even felt a little dizzy from the attempt - no problem

    Seated BB Calf Raises (double r-p set) -- 215 x 15 x 3

    Shrugs (double r-p set) -- 220 x 15 x 3

    Duration: 0h+53m

    This concludes the 8/5/2 variant; next week starts the "Run-It-Out" variant at a single set of 8 reps for heavy weight, and then 2 back--off sets for 9 to 12 reps for hypertrophy/muscle size (except deadlifts will use back-offs of 6 to 9 reps).

  2. #162
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    8/2 Measurement Sunday

    Total weight -- (spot) 202.8 (+2.4); (week avg) 200.8 (-0.5); (long-term) 202.1 (nc)
    LBM -- (spot) 183.2 (+3.2); (long-term) 181.9 (nc)
    Fat -- (spot) 19.6 (-0.8); (long-term) 20.2 (nc)

    Yields a BF of 10.0%.

    Big jump on all charts; recovery from camping trip seems to be well underway. This was also a big eating week:

    135 g P, 325 g C, and 123 g F for about 2950 kcals intake. I'd like to press protein intake upward some more and reduce fat intake, but we'll see how this week goes, with the "run-it-out" variant starting tomorrow.

  3. #163
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    8/3 Session 30-1, Bench Press

    (rio variant)

    warm-ups:

    45 x 5 x 2
    135 x 3

    working sets:

    164 x 8; plus-2 next time
    145 x 10, 9; 4 mins rest between; aiming for 12 x 2; same weight next time

    Press (vol) -- 115 x 5 x 5; 3 mins rest between; same weight next time

    Chin-ups -- 6 x 3
    Dips -- 8 x 3
    DB Curls -- 50 x 20 x 3

    Duration: 0h+58m

    Notes: Progression on volume exercises will be predicated on the outcome of the intensity day for that lift, but with a one-session 'delay'. For example, today's press will stay at 115 next time it comes up on bench day. When press day comes up this week, if I get all programmed reps at the heavy weight (8, this week), then the volume press exercise in 2 bench sessions will augment the weight. I think this will help keep the total 'stress' up on a lift, without adversely being impacted by the heavy main lift.

    HR data (started wearing HR monitor again due to the 'conditioning' component of this variant) -- max: 159; avg: 115

  4. #164
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    8/5 Session 30-2, Deadlift

    (rio variant)

    warm-ups:

    135 x 5
    225 x 3
    275 x 1

    working sets:

    310 x 8; plus-5 next time
    275 x 9 x 2; 5 mins rest between; plus-5 next time

    Squat (vol) -- 270 x 5 x 5; 3 mins rest between; working on improved depth

    Standing BB Calf Raises (double r-p set) -- 220 x 20 x 3

    Shrugs (double r-p set) -- 220 x 20 x 3

    Duration: 1h+14m

    HR metrics: avg = 115; max = 159
    Last edited by Bruce Ware; 08-06-2020 at 06:06 PM. Reason: add HR metrics

  5. #165
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    8/6 Session 30-3, Press

    (rio variant)

    warm-ups:

    45 x 5 x 2
    95 x 3
    115 x 1

    working sets:

    127 x 7; was aiming for 8; have a choice next time -- either drop some weight to get to one that I can get 8 reps at, or add some weight and continue rio progression from 7's; I decided to go plus-1 and continue from 7's because I just don't like the idea of dropping weight

    112 x 9, 8; aiming for 9-12 x 2; 4 mins rest between; hold this weight for back-off sets next time

    Floor Press (vol) -- 155 x 5 x 5; 3 mins rest between; same weight next time

    Chin-ups -- 6 x 3
    Dips -- 8 x 3
    DB Curls -- 50 x 20 x 3

    Duration: 1h+06m

    HR metrics: avg = 113; max = 156
    Last edited by Bruce Ware; 08-09-2020 at 10:05 AM.

  6. #166
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    8/8 Session 30-4, Squat

    (prep for rio variant - I want to spend some time today working on improving my squat depth)

    Set-up:

    Previously, I had been using my bench as a target for practicing box squats. The bench stands about 19 inches tall. On reviewing a video of my squat last week, I recognized that my depth is about 4 to 5 inches too short. I decided I needed a "target" to tap my butt on about 15 inches tall -- which turns out to be the width of one of my fully-loaded PowerBloc dumbbells. So I took the PowerBloc, put it on its end, and used that as a "box" to tap on. I then proceeded to work up from body-weight only, to empty bar, to a decent load and incrementing the load and doing 5 rep sets until I sensed that my form was breaking down.

    working sets:

    45 x 5 x 2
    135 x 5
    185 x 5
    205 x 5
    225 x 5
    245 x 5

    All depths were excellent -- tapping on the dumbbell and reviewing the video -- and next week, I will start my rio 8's at a weight of 255, with a back-off weight of 205. While this is significantly lower than the weight I had been planning to start at, the recognition that I was not getting to full depth required me to re-plan and back the weight down.

    I concluded the session with

    Seated BB Calf Raises -- 215 x 20 x 3

    Knees and hips were very tired.

    Duration: 0h+45m

    HR metrics: 106/151
    Last edited by Bruce Ware; 08-09-2020 at 10:05 AM.

  7. #167
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    8/9 Measurement Sunday

    Total weight -- (spot) 202.8 (nc); (week avg) 201.6 (+0.8); (long-term) 202.1 (nc)
    LBM -- (spot) 183.5 (+0.3); (long-term) 182.0 (+0.1)
    Fat -- (spot) 19.3 (-0.3); (long-term) 20.1 (-0.1)

    Yields a BF of 10.0%.

    Recovery from camping trip seems to be completed. Eating for the week averaged 115 g P, 248 g C, and 86 g F for about 2230 kcals intake. I need to increase total calories a bit, boosting carbs and proteins while keeping fat in this region. The rio variant and conditioning work this week seems to be consuming a lot more cals than expected, so I need to compensate for that next week.

  8. #168
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    8/10 Session 31-1, Bench Press (rio variant)

    warm-ups:

    45 x 5 x 2
    135 x 3

    working sets:

    166 x 7; aiming for 8, got 7; plus-2 next time, and aim for 7

    145 x 12, 11; 5 mins rest between; aiming for 12 x 2, but sufficient to advance; plus-2.5 next time for 9-12 reps x 2 sets

    Press (vol) -- 115 x 5 x 5; 4 mins rest between; plus-2 next time

    Chin-ups -- 6 x 3
    Dips -- 8 x 3
    Curls -- 50 x 20 x 3

    Duration: 1h+03m

    HR metrics: 110/153

  9. #169
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    8/11 Session 31-2, Deadlift (rio)

    warm-ups:

    135 x 5
    225 x 3
    275 x 1

    working sets:

    315 x 8; plus-5 next time

    280 x 9 x 2; 5.5 mins rest between; plus-5 next time

    Duration: 0h+40m

    HR metrics: 116/156

    I did not perform any of my "conditioning/volume" work today, as the deadlifts used up just about everything I had in the tank. I got all my target reps, but was exhausted. I'm thinking that I waited too long after lunch to start, and had no calories in the system to drive the session. It was rather later in the afternoon than my usual exercise time. We'll see how next week works out.

  10. #170
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    starting strength coach development program
    (late entries, one from yesterday, and one for today)

    8/13 Session 31-3, Press (rio)

    warm-ups:

    45 x 5 x 2
    95 x 3
    115 x 1

    working sets:

    128 x 7; plus-2 next time

    112 x 10, 8; 5 mins rest between; aiming for 12 x 2; same for next time

    Floor Press -- 155 x 5 x 5; 4 mins rest between

    Chin-ups -- 6 x 3
    Dips -- 8 x 3
    DB Curls -- 50 x 20 x 3

    Duration: 1h+02m

    HR metrics: 113/146
    ----

    8/14 Session 31-4, Squat (rio)

    warm-ups:

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

    working sets:

    255 x 8; depth yes for all reps; plus-5 next time

    205 x 10, 9; depth yes for all reps; 6 mins rest between; aiming for 12 x 2; same weight next time

    Duration: 0h+40m

    HR metrics: 116/164

    Again, lower body day volume and conditioning work I skipped, too tired to do; try to add them back in next week. Working on hitting good squat depth is going super-well; it was a good decision to back off on the weight significantly until that depth issue is completely resolved.

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