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  1. #201
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    • wichita falls texas december seminar 2020
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    10/8 Session 39-1 Bench Press (strength week)

    warm-ups:

    45 x 5 x 2
    95 x 3
    135 x 3

    working sets:

    169 x 3+AMRAP x 3; 5 mins rest between; got 4, 5, 5; left shoulder seems to be the inhibiting factor - it feels grind-y and not as firm in driving the bar up as the right side.

    DB Raise -- 60 x 12 x 3
    DB Front Delt Raise -- 30 x 12 x 3
    DB Side Delt Raise -- 30 x 12 x 3
    DB Rear Delt Raise -- 30 x 12 x 3
    DB "around the world" -- 16 x 12 x 3

    All DB work done today is dedicated to improving shoulder girdle strength; all DB work to be done on day 3 will be focused on chest.

    Duration: 1h+00m

    Rest day tomorrow, will be doing conditioning work on rower (low-ish intensity, NTE 20 minutes).
    Last edited by Bruce Ware; 10-23-2020 at 08:25 PM.

  2. #202
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    10/10 Session 39-2 Deadlift

    warm-ups:

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

    working set:

    350 x 5; goal achieved, plus-5 next time; having worked on improved "squeeze" and chest/lumbar extension, I feel my drive has gotten better; we'll see if a slightly reduced total tonnage on pulling over the course of a training week causes decay in strength

    Squat (light, volume, working on improved depth)

    warm-ups:

    45 x 5 x 2
    95 x 3

    working sets:

    135 x 5 x 3; 3 mins between; video first set for exam on depth; at this load, I am getting just below parallel; video second set for knee/shin positioning; little to no knee slide and shins are staying roughly vertical; increase load to 155 and go for 4 sets of 5 next time

    Standing HB Calf Raises (double r-p set) -- 220 x 25, 25, 17; 30 seconds rest between; aiming for 25 x 3

    Duration: 0h+55m

  3. #203
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    10/11 Measurement Sunday

    Tot wt -- (spot) 202.6 (-1.6); (week avg) 204.0 (+0.5); (long term avg) 202.3 (nc)

    LBM -- (spot) 182.0 (-1.8); (long term avg) 182.1 (-0.1)
    FAT -- (spot) 20.6 (+0.2); (long term avg) 20.2 (+0.1)

    Yields est bf of 10.0%

    Eating avg this week (not counting Sunday last week, since it was part of the last measurement cycle) -- 110 g P/ 260 g C/ 73 g F @ 2140 kcals in.

    My daily non-official weigh-ins were all in the high 203's and 204's for the week, but this morning's official weigh-in was pretty low. Don't know why. I know my intake has been a bit reduced, but this week "lost" an eating day since it was wrapped up in last week's delayed measurement day.

    Most everything else in cycling around within the bounds of normal variation.

  4. #204
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    10/11 Session 39-3 Press (hypertrophy week)

    warm-ups:

    45 x 5 x 2
    75 x 3

    working sets:

    109 x 8 x 4; 5 mins rest between (this was hypertrophy week, that's why rep count was high)

    DB Incline Bench Press -- 75 x 12 x 3
    DB Decline Bench Press -- 75 x 12 x 3
    DB 1-Arm Bent-over Row -- 37.5 x 12 x 3 each arm
    DB Standing Curls -- 60 x 15, 15, 6
    EZ Curl Tricep Extensions -- 50 x 15, 15, 8

    Duration: 1h+10m
    Last edited by Bruce Ware; 10-29-2020 at 05:17 PM.

  5. #205
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    10/12 Session 39-4 Squat

    warm-ups:

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

    working sets:

    225 x 5 x 3; 4.5 mins rest between; working on improving depth, looks good at this light-ish load, so I will be adding 10 pounds for next week

    Deadlift (vol)

    warm-ups:

    135 x 5
    185 x 3

    working sets:

    225 x 3 x 3; 3 mins rest between; plus-10 next time

    Seated BB Calf Raises (double r-p) -- 225 x 25 x 3; got 'em all, but wow did my calves cramp up towards the end!

    Duration: 1h+00m

    Rest day tomorrow, and start week 40 on Wednesday.

  6. #206
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    10/14 Session 40-1, Bench Press (hypertrophy week)

    warm-ups:

    45 x 5 x 2
    95 x 3
    135 x 1

    working sets:

    155 x 8, 8, 8, 6 ; 5 mins rest between; aiming for 8 x 4, but not too badly done

    DB Raise -- 70 x 12 x 3
    DB Front Delt Raise -- 35 x 12 x 3
    DB Side Delt Raise -- 35 x 12 x 3
    DB Rear Delt Raise -- 35 x 12 x 3
    DB Around-the-Worlds -- 20 x 12 x 3

    Really working the shoulder girdle and delts; getting a good pump here for sarcoplasmic hypertrophy which seems to be doing well on translating into increased strength on the Press (day 3). On day 3, after pressing, the plan is to continue to use DB exercises for chest work to do the same for better benching. Plus, the extra work is good for conditioning.

    Duration: 1h+12m
    Last edited by Bruce Ware; 10-23-2020 at 08:25 PM.

  7. #207
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    10/15 Session 40-2, Deadlift

    warm-ups:

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

    working set:

    355 x 5; feeling good, plus-5 next time

    Squat (vol & form-work)

    warm-ups:

    45 x 5 x 2
    95 x 3
    135 x 1

    working sets:

    155 x 5 x 4; 4 mins rest between; knees ok, shins vertical; depth ok; abs -- working on holding the valsalva with a tight squeeze on the abs before descent; I had been bracing myself, but on video, it looks like I am sticking my stomach out when I squeeze, rather than pulling it in tight

    Standing HB Calf Raise (double r-p) -- 220 x 25 x 3

    Duration: 1h+08m

  8. #208
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    Late entries

    10/17 Session 40-3, Press (power week)

    warm-ups:

    45 x 5 x 2
    95 x 3

    working sets:

    119 x 1 x 4; 2.5 mins rest between

    DB Incline Bench Press -- 80 x 12 x 3
    DB Decline Bench Press -- 80 x 12 x 3
    DB 1-Arm Row -- 40 x 12 x 3 each arm
    Heavy DB Curls (supinated) -- 60 x 5 x 3
    Lt Curls (hammer) -- 30 x 15 x 3
    EZ LTEs -- 50 x 15 x 3

    Duration: 1h+20m
    --

    10/18 Session 40-4, Squat

    warm-ups:

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

    working sets:

    235 x 5 x 3; 5 mins rest between; solid depth, knee position, and ab tightness

    Deadlift (vol)

    warm-ups:

    135 x 5
    185 x 3

    working sets:

    235 x 3 x 3; 3 mins rest between

    Seated BB Calf Raise (double r-p) -- 235 x 25 x 3

    Duration: 1h+15m
    --

    10/18 Measurement Sunday

    Tot wt: (spot) 201.8 (-0.8); (week avg) 203.7 (-0.3); (long term avg) 202.2 (-0.1)
    LBM: (spot) 182.3 (+0.3); (long term avg) 182.1 (nc)
    Fat: (spot) 19.5 (-1.1); (long term avg) 20.1 (-0.1)

    Yields a BF est of 9.9%

    Eating Avgs -- 136 P/271 C/ 90 F for 2440 cals

    Eating was a bit better but I still need to get more cals in, as I think the conditioning work and auxiliary exercises are burning more than expected.
    Last edited by Bruce Ware; 10-29-2020 at 05:18 PM.

  9. #209
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    10/20 Session 41-1, Bench Press (power week)

    Big-3 Core x 5, 10 mins

    warm-ups:

    45 x 5 x 2
    95 x 3
    135 x 2

    working sets:

    164 x 1 x 4; 3 mins rest between; left shoulder, especially in the front, is very tight and a bit painful, making a lot of clicking noise too; no problems doing this power style life; next week will be 3+AMRAP strength test, and I may prep for the session with some good ol' "Vitamin-I"

    Volume & Conditioning work:

    DB Upright Shrug -- 80 x 12 x 3; plus-10 next time
    DB Front Delt Raise -- 40 x 9, 10, 5; aiming for 12 x 3, but left shoulder pain led to erosion of normal control on weight, stopped before it became to wild, same weight next time
    DB Side Delt Raise -- 40 x 12 x 3; left felt better on this, but I'll stick with this weight again next time
    DB Rear Delt Raise -- 40 x 12 x 3; this was easy and no pain at all, plus-10 next time
    DB "Around the World" -- 24 x 12 x 3; difficult but decent control on rotation; same weight next time
    "Inner Pec" Prone Plate Squeeze -- 35 x 20 x 3; good weight, stick with it

    Duration: 1h+15m
    Last edited by Bruce Ware; 10-23-2020 at 08:26 PM.

  10. #210
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    starting strength coach development program
    10/21 Session 41-2, Deadlift

    warm-ups:

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

    working set:

    360 x 5 x 1; no problem at all - I remember when this was a challenge weight at 2 to 3 reps; since Coaching advised to think more in terms of "squeezing" the weight off the ground rather than jerking it, this lift has gotten much better; plus-5 next time

    Volume & Conditioning work:

    Squat

    warm-ups:

    45 x 5 x 2
    95 x 3
    135 x 3

    working sets:

    165 x 5 x 5; 3 mins rest between; I'm getting really good depth, knees out, and upright shins since backing off from the really heavy stuff; plus-10 next week

    Standing HB Calf Raises (double r-p) -- 220 x 25 x 3

    Duration: 1h+04m

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