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  1. #191
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    • wichita falls texas december seminar 2020
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    9/13 Measurement Sunday

    Total weight: (spot) 203.4 (+1.2); (week avg) 201.6 (+0.7); (long-term avg) 202.2 (nc)

    LBM: (spot) 183.0 (+0.7); (long-term avg) 182.1 (+0.1)

    Fat: (spot) 20.4 (+0.5); (long-term avg) 20.1 (-0.1)

    Yields an est BF of 9.9%.

    Eating avg for the week: 125 g P; 291 g C; 107 g F for approx 2630 kcals intake.

    Part measures are all within normal variation. I look/feel like I am a little more pumped than last Sunday; maybe the added hypertrophy conditioning work is starting to have an affect. Will see how this week goes and whether the look/feel continues to show some change next Sunday.

  2. #192
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    9/14 Session 36-1, Bench Press

    warm-ups:

    45 x 5 x 2
    95 x 3
    115 x 3

    working sets:

    135 x 10 x 4; goal achieved; 2 mins rest between; plus-5 next time

    Press (hyp) -- 107 x 8, 8, 8, 8, 6; 2 mins rest between; aim was 8 x 5

    DB Side Delt Raises -- 35 x 12 x 3

    DB Curls -- 60 x 15 x 3

    EZ LTEs -- 40 x 15 x 3

    Duration: 0h+58m

    I skipped the chin-ups and dips conditioning work on this session; will try to add them back in next time.

  3. #193
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    9/18 Session 36-2, Deadlift

    warm-ups:

    135 x 5
    225 x 3
    275 x 2

    working sets:

    335 x 5; goal achieved; plus-5 next time

    295 x 8, 7; 6 mins rest between; aiming for 9 x 2, so same weight next time

    Squats (vol) -- 230 x 5 x 5; 3 mins rest between; goal achieved, plus-5 next time

    Standing HB Calf Raise (double r-p set) -- 230 x 20, 20, 15

    Duration: 1h+05m

    Had a couple of off-days between this session and last, family visiting; this is a pretty intense cardio-ish workout, as I am out of breath on the deadlift back-offs and volume light squats. Depth on squats is great, and I am glad I had some coaches look at my video and fix my form issues.

  4. #194
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    (A couple of late entries)

    9/19 Session 36-3, Press

    warm-ups:

    45 x 5 x 2

    working sets:

    95 x 10, 10, 8; 1.5 mins rest between; aiming for 10 x 3, so same weight next time

    Bench Press (vol, hyp mod) -- 147 x 8, 8, 8, 7, 4; 3.5 mins rest between; aiming for 8 x 5

    DB Side Delt Raises -- 35 x 12 x 3

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

    DB Curls -- 60 x 15 x 3

    EZ LTEs -- 40 x 15 x 3

    Duration: 0h+52m
    --

    9/21 Session 36-4, Squat

    warm-ups:

    45 x 5 x 2
    135 x 3
    225 x 2

    working sets:

    280 x 5 x 1; goal achieved; plus-5 next time; getting great depth and hip drive, video next time for self-check
    225 x 9 x 2; 5 mins rest between; goal achieved; plus-5 next time

    RDLs -- 200 x 8 x 3; 3 mins rest between

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

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

    Duration: 0h+52m

  5. #195
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    9/22 Session 37-1, Bench Press

    warm-ups:

    45 x 5 x 2
    95 x 3
    115 x 3

    working sets:

    140 x 10, 10, 6, 5; 1:45 rest between sets; aiming for 10 x 4

    Press (vol, pow mod) -- 114 x 1 x 5; 0:45 rest between sets

    DB Arnold Press -- 35 x 12 x 3

    DB Curls -- 60 x 15 x 3

    EZ LTEs -- 40 x 15 x 3

    Duration: 1h+08m

  6. #196
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    I have a bunch of reports here:

    9/25 Session 37-2, Deadlift

    warm-ups:

    135 x 5
    225 x 3
    275 x 2

    working sets:

    340 x 5; goal achieved; plus-5 next time

    295 x 8, 6; 6 mins rest between; aim was 9 x 2; same weight next time

    Squat (vol) -- 235 x 5 x 5; 3 mins rest between; goal achieved; plus-5 next time

    Standing HB Calf Raises (double r-p) -- 230 x 20 x 3

    Standing HB Shrugs (double r-p) -- 230 x 20 x 3

    Duration: 0h+59m
    ++

    9/26 Session 37-3, Press

    warm-ups:

    45 x 5 x 2

    working sets:

    95 x 10, 10, 5; 1:40 rest between; goal was 10 x 3, same weight next time

    Bench Press (pow mod) -- 157 x 1 x 5; 1:30 rest between

    DB Decline Bench Press -- 60 x 12 x 3

    DB 1-Arm Supported Row -- 30 x 12 x 3 each arm

    Chin-ups -- 6 x 3

    Dips -- 8 x 3

    Duration: 1h+02m
    ++

    Sunday 9/27 Measurement Sunday

    Weight -- (spot) 202.4 (+0.8); (week avg) 201.9 (nc); (long term avg) 202.2 (nc)
    LBM -- (spot) 181.8 (-0.3); (long term avg) 182.1 (nc)
    Fat -- (spot) 20.6 (+1.1); (long term avg) 20.1 (nc)

    Yields a BF of 9.9% estimated.

    Body-part measures are all within normal variation, as are the weight measures above.
    ++

    9/28 Session 37-4, Squat

    warm-ups:

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

    working sets:

    285 x 5; goal achieved; plus-5 next time

    230 x 9 x 2; 5 mins rest between; goal achieved; plus-10 next time

    Rack Pulls -- 390 x 4; aiming for 5, same weight next time

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

    Duration: 1h+04m

  7. #197
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    9/29 Session 38-1, Bench Press

    warm-ups:

    45 x 5 x 2
    95 x 3
    115 x 3

    working sets:

    140 x 10, 10, 8, 7; 1:30 rest between sets; aiming for 10 x 4, not quite there yet, but 4 better than last week

    Press (str mod)

    warm-ups:

    45 x 5 x 2
    75 x 3

    working sets:

    123 x 3+AMRAP x 3; got 5, 5, 5; 5 mins rest between sets

    DB Arnold Press -- 40 x 12 x 3

    DB Curls -- 60 x 15 x 3

    LTEs -- 45 x 15 x 3

    Duration: 1h+02m

  8. #198
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    10/1 Session 38-2, Deadlift

    warm-ups:

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

    working sets:

    345 x 5; goal achieved, plus-5 next time

    295 x 9 x 2; 6.5 mins rest between; goal achieved, plus-5 next time

    Squat (vol) -- 240 x 5 x 5; 3.5 mins rest between; plus-5 next time

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

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

    Duration: 1h+06m

  9. #199
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    Multiple entries

    Measurement Sunday (recorded Monday 10/5)

    Total wt -- (spot) 204.2 (+1.8); (week avg) 203.5 (+1.6); (long term avg) 202.3 (+0.1)

    LBM -- (spot) 183.8 (+2.0); (long term avg) 182.2 (+0.1)

    Fat -- (spot) 20.4 (-0.2); (long term avg) 20.1 (nc)

    Yields BF est of 9.9%.

    Eating X-bar: 136 g P/291 g C/107 g F @ 2670 kcals.

    Nothing major to report; these measures for totwt and lbm are big moves up, but still not sufficient to break through the +3-sigma process top. All body-part measures are moving within bounds of normal variation.
    +++

    10/5 Session 38-3, Press

    warm-ups:

    45 x 5 x 2
    65 x 3

    working sets:

    95 x 10 x 3; 3 mins rest between; goal achieved

    DB Incline Bench Press -- 70 x 12 x 3

    DB Decline Bench Press -- 70 x 12 x 3

    DB 1-Arm Row -- 70 x 12 x 3

    Duration: 0h+58m

    I am making a minor modification to the pressing movements training which will be seen in the next training week.

  10. #200
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    starting strength coach development program
    10/7 Session 38-4, Squat

    warm-ups:

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

    working sets:

    290 x 5 x 3; 5.5 mins rest between; video'd my 2nd and 3rd sets, and I observe that under this load, I am short on my depth by about 2 inches; re-set weight next week and train for increased depth

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

    Duration: 0h+40m

    Conditioning: elliptical trainer for 10 mins

    Beginning next session, I will be slightly reducing my total volume and adding in some "winter" conditioning work in prep for next spring's rowing season. Lower body days will be back to basic 5's (x3 for squats, x1 for deads, although I may add some back-off sets to deads to prevent loss of volume/tonnage and poss. de-training). Upper body will continue to use "Var-9" until the full 6-week program is complete; I am on week 3 now.

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