BWare's Intermediate Training Log BWare's Intermediate Training Log - Page 19

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  1. #181
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    • wichita falls texas december seminar 2020
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    8/30 Measurement Sunday

    Total weight -- (spot) 202.0 (+0.2); (week avg) 202.5 (+0.8); (long-term) 202.1 (-0.1)
    LBM -- (spot) 182.1 (+0.2); (long-term) 182.0 (nc)
    Fat -- (spot) 19.9 (nc); (long-term) 20.1 (-0.1)

    Yields a BF of 9.9%.

    Eating for the week averaged 149 g P, 290 g C, and 113 g F for about 2775 kcals intake.

    Slight drop in total weight and 2 weeks of small drops in waist-line; chest and shoulder girth measures are both up, possibly showing signs of sarcoplasmic hypertrophy, since I added some conditioning ("fat-burning") and "body-building" type exercises to the schedule.

    Re-educating body on squat for proper depth is continuing, and I am getting good feedback on how to improve. The other 3 lifts have not had any major issues. The current variant (aka run-it-out or rotating linear progression) seems to be working well. Still at 8's on squat and deadlift, 7's on bench press, and 6's on overhead press.

  2. #182
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    8/31 Session 34-1, Bench Press (rio)

    warm-ups:

    45 x 5 x 2
    135 x 3
    155 x 3

    working sets:

    172 x 7; goal achieved; last rep was a solid 3 to 4 second grind, but the bar never stopped moving, so no problem; plus-2 next week

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

    Press (power mod) -- 112 x 1 x 5; went pretty fast between sets, as this weight seemed a bit light to me, even after benching, but the target was to use about 80% of the est 1RM, and that's where it is; going as explosively as possible

    Chin-ups -- 6 x 3
    Dips -- 8 x 3

    DB Curls -- 55 x 15 x 3

    Duration: 0h+48m

  3. #183
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    9/1 Session 34-2, Deadlift (rio)

    warm-ups:

    135 x 5
    225 x 3
    275 x 3

    working sets:

    330 x 8; goal achieved; reps 6-8 were tough as I was running out of air, even though taking a couple of breaths between reps; plus-5 next time

    295 x 9, 6; 6 mins rest between; aiming for 9 x 2 so same weight next week

    Squat (volume and form check video) -- 225 x 5

    Standing BB Calf Raises -- 220 x 20 x 2

    Duration: 0h+53m

    I've been dropping some of the extra "conditioning exercises" on these lower days, because the amount of work I'm doing with just the main exercises seems to be sufficient, and it is tiring me out. This morning's non-official weight was really low relative to where my "normal" daily weigh-ins are, and I think I am burning many more calories than I previously was. Tomorrow, rest day, so I'll eat a lot more to compensate.

  4. #184
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    9/3 Session 34-3, Press (rio)

    warm-ups:

    45 x 5 x 2
    95 x 3
    115 x 3

    working sets:

    134 x 3; aiming for 6, a really bad glitch/failure, so I backed off to 125 and got 4 more

    114 x 9, 7; 5.5 mins rest between; aiming for 9 - 12 x 2, so this was a failure in a double sense (not getting at least 9 on second set)

    Observed previously that I may not have been locking my knees completely on the press, I made extra sure to lock them up this time. I didn't think it had an effect, but since I had so many misses in this session, it may have. I also started the session about 5 hours after breakfast and not having any lunch, so maybe there were not enough calories input to support the workout. Further, 2 nights in a row of poor sleeping may be impacting me. I need to review the books and determine if this is a possible signal of insufficient recovery.

    Next week, I will drop back to 125 on the heavy press, and aim for 8 reps. I'll also drop back to 110 on the back-off sets, aiming for 9 to 12 for 2 sets.

    Bench Press (power mod) -- 155 x 1 x 5; about 1 min between sets; no problem executing these with good control and bar-speed

    Chin-ups -- 6 x 3
    Dips -- 8 x 3
    DB Curls -- 55 x 15 x 3

    Duration: 1h+19m

    Make sure to eat something before training next time!

  5. #185
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    9/4 Session 34-4, Squat (rio)

    warm-ups:

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

    working sets:

    270 x 8; goal achieved; plus-5 next time (still doing 8's); per coach suggestions, I worked on taking a more narrow stance to drive my knees further out and increase my depth, and it seemed to work out great

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

    RDLs (vol) -- 215 x 8 x 3; 3 mins rest between

    Seated BB Calf Raises -- 215 x 20 x 3

    BB Shrugs -- 215 x 20 x 3

    Duration: 0h+51m

  6. #186
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    9/8 Delayed Entry -- Measurement Sunday (9/6) taken on Tuesday

    Total weight -- (spot) 202.2 (+0.2); (week avg) 200.9 (-1.6); (long-term avg) 202.2 (+0.1)
    LBM -- (spot) 182.3 (+0.2); (long-term avg) 182.0 (nc)
    Fat -- (spot) 19.9 (nc); (long-term avg) 20.2 (+0.1)

    Yields a BF of 9.9%.

    Was away from home for the long holiday weekend, and eating was less than ideal. 112 g Pro/ 243 g Carb/ 83 g Fat avg per day for approx 2170 cals input.

    Body-part measures are steady.

  7. #187
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    9/8 Session 35-1, Bench Press (taking a short de-load from rio)

    warm-ups:

    45 x 5 x 2
    95 x 5 x 2

    working sets:

    135 x 10, 10, 7, 6; aiming for 10's with short rest (45 seconds) between sets

    Press (str mod) -- 119 x 3+AMRAP x 3; got 5, 6, 5 with 4 mins rest between

    DB Side Delt Raises -- 30 x 12 x 3

    Chin-ups -- 6 x 3
    Dips -- 8 x 3
    DB Curls -- 55 x 18 x 3
    LTEs -- 30 x 12 x 3

    Duration: 1h+08m

  8. #188
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    9/9 Session 35-2, Deadlift

    warm-ups:

    135 x 5
    225 x 3
    275 x 3

    working sets:

    335 x 4; aiming for 5; same weight for next time

    295 x 9, 6; 6 mins rest between; aiming for 9 x 2 so same weight next time

    Squats (vol) -- 225 x 5 x 5; 4 mins rest between, aiming for improved depth and form corrections; looking really good with a narrower stance

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

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

    Duration: 1h+09m

  9. #189
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    9/11 Session 35-3, Press

    warm-ups:

    45 x 5 x 2

    working sets:

    95 x 10, 10, 6; 1.5 mins rest between; aiming for 10 x 3 so same weight next time

    Bench Press (str mod) -- 164 x 3+AMRAP x 3; got 4, 5, 6 with 5 mins rest between

    DB Side Delt Raises -- 30 x 12 x 3

    Chin-ups -- 6 x 3
    Dips -- 8 x 3
    DB Curls -- 55 x 18 x 3
    LTEs -- 30 x 15 x 3

    Duration: 1h+12m

  10. #190
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    starting strength coach development program
    9/12 Session 35-4, Squat

    warm-ups:

    45 x 5 x 2
    135 x 3
    225 x 2

    working sets:

    275 x 5; goal achieved, plus-5 next time; continued emphasis on depth; with feet closer together and knees more obvious outward, I find I am able to get much deeper and a better hip-drive on the return trip; next week, I will take another selfie-video to confirm visually on achieved depth

    220 x 9 x 2; 5.5 mins rest between; goal achieved, plus-5 next time

    Rack Pulls -- 390 x 3; aiming for 5, use same weight next time

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

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

    Duration: 1h+14m

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