BWare's Intermediate Training Log BWare's Intermediate Training Log - Page 18

starting strength gym
Page 18 of 22 FirstFirst ... 81617181920 ... LastLast
Results 171 to 180 of 214

Thread: BWare's Intermediate Training Log

  1. #171
    Join Date
    May 2019
    Location
    Virginia
    Posts
    407

    Default

    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    8/16 Measurement Sunday

    Total weight -- (spot) 203.2 (+0.4); (week avg) 201.5 (-0.1); (long-term) 202.2 (+0.1)
    LBM -- (spot) 183.2 (-0.3); (long-term) 182.0 (nc)
    Fat -- (spot) 20.0 (+0.7); (long-term) 20.2 (+0.1)

    Yields a BF of 10.0%.

    Eating for the week averaged 129 g P, 244 g C, and 88 g F for about 2290 kcals intake. I still need to increase total calories a bit, boosting carbs and proteins while keeping fat in this region. Other than that, nothing major to report. RIO variant continues, and I expect to be adding more to the squat as my depth confirmation trials ("box-squat") are working okay.

  2. #172
    Join Date
    May 2019
    Location
    Virginia
    Posts
    407

    Default

    8/17 Session 32-1, Bench Press (rio)

    warm-ups:

    45 x 5 x 2
    135 x 3

    working sets:

    168 x 7; no prob at all; plus-2 next time

    147.5 x 12 x 2; 5 mins rest between; no prob; plus-2.5 next time

    Press (vol) -- 117 x 5 x 5; 4 mins rest between; if day 3's press back-off sets advance, I'll add weight to this exercise next week

    Chin-ups -- 6 x 3
    Dips -- 8 x 3
    DB Curls -- 55 x 10 x 3

    Duration: 0h+58m

  3. #173
    Join Date
    May 2019
    Location
    Virginia
    Posts
    407

    Default

    8/19 Session 32-2, Deadlift (rio)

    warm-ups:

    135 x 5
    225 x 3
    275 x 3

    working sets:

    320 x 8; goal achieved; plus-5 next time

    285 x 9 x 2; 5 mins rest between; goal achieved; plus-5 next time

    Standing BB Calf Raise (double rest-pause set) -- 220 x 20 x 3

    Shrugs (double rest-pause set) -- 220 x 20 x 3

    Duration: 0h+43m

  4. #174
    Join Date
    May 2019
    Location
    Virginia
    Posts
    407

    Default

    8/20 Session 32-3, Press (rio)

    warm-ups:

    45 x 5 x 2
    95 x 3
    115 x 3

    working sets:

    130 x 6; aiming for 7; plus-2 next time and aim for 6

    112 x 11, 10; 5 mins rest between; aiming for 12 x 2, but good enough to go ahead and go plus-2 next time

    Floor Press (vol) -- 157.5 x 5 x 5; 4 mins rest between

    Chin-ups -- 6 x 3
    Dips -- 8 x 3
    Curls -- 55 x 10 x 3

    Duration: 1h+11m

  5. #175
    Join Date
    May 2019
    Location
    Virginia
    Posts
    407

    Default

    8/22 Session 32-4, Squat (rio)

    warm-ups:

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

    working sets:

    260 x 8; goal achieved; plus-5 next time; solid depth and form, but I sure felt that last rep was close to not being able to complete and I was pretty much out of breath for most of the rest period

    205 x 12 x 2; 6 mins rest between; goal achieved; plus-5 next time

    RDLs (vol) -- 185 x 8 x 3; 4 mins rest between

    Seated BB Calf Raises (double r-p set) -- 215 x 20 x 3

    BB Shrugs (double r-p set) -- 215 x 20 x 3

    Duration: 1h+15m

  6. #176
    Join Date
    May 2019
    Location
    Virginia
    Posts
    407

    Default

    8/23 Measurement Sunday

    Total weight -- (spot) 201.8 (-1.4); (week avg) 201.7 (+0.2); (long-term) 202.2 (nc)
    LBM -- (spot) 181.9 (-1.3); (long-term) 182.0 (nc)
    Fat -- (spot) 19.9 (-0.1); (long-term) 20.2 (nc)

    Yields a BF of 10.0%.

    Eating for the week averaged 130 g P, 291 g C, and 92 g F for about 2510 kcals intake.

    Pretty boring report -- all numbers are cycling within the bounds of normal variation, no signals of anything changing in the near future. The RIO variant seems to be working well -- I'm still at 8's on the squat and deadlift, down to 7's on the bench, and my press just went to 6's this week. However, on the press, I noted that I did not wear my belt for the main lift or the first back-off set, and only put it on for the second back-off set. In this week coming, although my "target" will be 6 reps, I'm going to remind myself to put the belt on and try for 7. If I get it, I'll call it 7's and keep on ratcheting it up.

  7. #177
    Join Date
    May 2019
    Location
    Virginia
    Posts
    407

    Default

    8/24 Session 33-1, Bench Press (rio)

    warm-ups:

    45 x 5 x 2
    135 x 3

    working sets:

    170 x 7; achieved; plus-2 next time

    150 x 10, 9; 5 mins rest between; aiming for 12 x 2; same weight next time

    Press (vol) -- 105 x 8, 8, 8, 6, 5; 2.5 mins rest between; aiming for 8 x 5; reps 7 & 8 on set 3 were very tough grinds and I extended the rest slightly to 3 mins between sets 3 & 4 and 4 & 5

    Chin-ups -- 6 x 3
    Dips -- 8 x 3
    DB Curls -- 55 x 12 x 3

    Duration: 1h+08m

    HR metrics: 112/157

  8. #178
    Join Date
    May 2019
    Location
    Virginia
    Posts
    407

    Default

    8/26 Session 33-2, Deadlift (rio)

    warm-ups:

    135 x 5
    225 x 3
    275 x 3

    working sets:

    325 x 8; goal achieved; plus-5 next time; this being the 4th week of this variant, this is also the 4th new computed 1RM for the deadlift; not sure if doing the high weight for 8 is setting the number, or if the back-off sets for 9's is doing it, but I know that my numbers are improving steadily using this variant.

    290 x 9 x 2; 6.5 mins rest between; goal achieved; plus-5 next time.

    I skipped the extra volume work (light squats) and auxiliary work for this session (calf raises and shrugs). I will try to add the aux's back in on squat day, and if I have enough "gas" in the tank, to do some volume pulling work too. So far, squats and deadlifts have not been adversely impacted by easing off on the extra volume work. I'm determined to keep the extra press work going, though.

    Duration: 0h+41m

  9. #179
    Join Date
    May 2019
    Location
    Virginia
    Posts
    407

    Default

    8/27 Session 33-3, Press (rio)

    warm-ups:

    45 x 5 x 2
    95 x 3
    115 x 3

    working sets:

    132 x 6; goal achieved, plus-2 next time; this situation was a possible run back to 7's, as last week I did not wear my belt; this time, I did, but it had little effect on the heavy press; there was a nice improvement though on the back-off sets --

    114 x 10, 9; 5.5 mins rest between; aiming for 12 x 2, so use same weight next time

    Bench Press (hyp vol) -- 145 x 8 x 5; 3 mins rest between

    I did not do the body-weight conditioning sub-routine today; I feel like I am getting enough of a conditioning workout from the extra volume work.

    Duration: 0h+48m

    HR metrics: 106/150

  10. #180
    Join Date
    May 2019
    Location
    Virginia
    Posts
    407

    Default

    starting strength coach development program
    8/29 Session 33-4, Squat (rio)

    warm-ups:

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

    working sets:

    265 x 8; goal achieved; plus-5 next time

    210 x 12 x 2; 5 mins rest between; goal achieved; plus-5 next time

    Rack Pulls -- 385 x 5

    Calf Raises -- 220 x 20

    Duration: 0h+45m

Page 18 of 22 FirstFirst ... 81617181920 ... LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •