BWare's Intermediate Training Log BWare's Intermediate Training Log - Page 22

starting strength gym
Page 22 of 24 FirstFirst ... 122021222324 LastLast
Results 211 to 220 of 231

Thread: BWare's Intermediate Training Log

  1. #211
    Join Date
    May 2019
    Location
    Virginia
    Posts
    424

    Default

    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    10/23, Session 41-3, Press (strength week)

    warm-ups:

    45 x 5 x 2
    95 x 3
    115 x 3

    working sets:

    126 x 5, 6, 7; 5 mins rest between; target was 3+AMRAP, so I am very happy with these results; don't know why I felt better on the later sets (I almost went for 7 on set #2), but everything felt really good

    Volume & Conditioning work:

    DB Incline Bench Press -- 90 x 12 x 3
    DB Decline Bench Press -- 90 x 12 x 3
    DB 1-arm Rows -- 45 x 12 x 3 each arm
    DB Curls (hammer) -- 60 x 5 x 3
    DB Curls (supinated) -- 30 x 15 x 3
    DB OH Tricep Extensions -- 45 x 15 x 3

    10 mins "Big-3" core stabilization work

    Duration: 1h+30m
    Last edited by Bruce Ware; 10-29-2020 at 05:17 PM.

  2. #212
    Join Date
    May 2019
    Location
    Virginia
    Posts
    424

    Default

    10/24 Session 41-4, Squat

    warm-ups:

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

    working sets:

    245 x 5 x 3; 5 mins rest between; continued work on depth, knees, shins, and abs -- getting solid depth and everything seems to be operating according to specs; the weight is starting to feel heavy by going to this depth; plus-5 next week

    Volume & Conditioning work:

    Deadlifts

    warm-ups:

    135 x 5
    185 x 3

    working sets:

    245 x 3 x 3; 3 mins rest between; just continued working on "squeezing" the bar off the floor at these light-ish weights; plus-10 next week

    Seated BB Calf Raises (double r-p) -- 245 x 25 x 3

    Duration: 0h+55m

  3. #213
    Join Date
    May 2019
    Location
    Virginia
    Posts
    424

    Default

    10/25 Measurement Sunday

    -- and I'm only reporting this as a matter of routine! You'll see what I mean as you read the stats...

    Weight (spot) 201.8 (nc); (week avg) 202.5 (-1.2); (long avg) 202.2 (nc)

    LBM (spot) 182.3 (nc); (long avg) 182.1 (nc)
    Fat (spot) 19.5 (nc); (long avg) 20.1 (nc)

    Yields BF est of 9.9%.

    Eating -- 127/268/94 for 2430 kcals in.

    The numbers and the charts clearly show that I am in almost total stasis. The only conclusion I can make is that I am not eating nearly enough to support driving further adaptations. This coming week will be a test of my ability to *force* myself to eat more, since my training is so obviously consuming more calories than I expected.

  4. #214
    Join Date
    May 2019
    Location
    Virginia
    Posts
    424

    Default

    10/26 Session 42-1, Bench Press (strength week)

    warm-ups:

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

    working sets:

    174 x 3, 5, 4; 5 mins rest between; goal was 3+AMRAP, so goal achieved

    Volume & Conditioning work:

    DB Upright Row -- 90 x 12 x 3; feels good; plus-10 next time
    DB Front Delt Raise -- 40 x 6; 30 x 12 x 2; pain in left shoulder at front convinced me to back off on the weight
    DB Side Delt Raise -- 40 x 12 x 3; no pain in left at this angle-of-attack; same weight next time
    DB Rear Delt Raise -- 50 x 12 x 3; plus-5 next time
    DB "Around-the-World" -- 24 x 12 x 3; slight discomfort in left here, but not bad and it started feeling loosened up after the first set; same weight next time
    Inner Pec Plate Squeeze -- 35 x 20 x 3; good squeeze, same weight next time

    Duration: 1h+25m

  5. #215
    Join Date
    May 2019
    Location
    Virginia
    Posts
    424

    Default

    10/27 Session 42-2, Deadlift

    warm-ups:

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

    working set:

    365 x 5; whoot-whoot! goal achieved; previously, approaching this weight had been problematic, but I was able to execute 5 solid, full-squeeze reps; it *did* feel heavy, but not exhaustively so; plus-5 next week

    Volume & Conditioning work:

    Squats

    warm-ups:

    45 x 5 x 2
    95 x 3
    135 x 1

    working sets:

    175 x 5 x 5; 3 mins rest between; depth, knees, shins, abs -- all check; plus-10 next week

    HB Standing Calf Raise (double r-p) -- 220 x 25 x 3; rather than add weight, I'm going to increase target reps to 3 x 30 next week

    Duration: 0h+55m

  6. #216
    Join Date
    May 2019
    Location
    Virginia
    Posts
    424

    Default

    10/29 Session 42-3, Press (hypertrophy week)

    warm-ups:

    45 x 5 x 2
    95 x 3

    working sets:

    115 x 8, 8, 7, 7; 4.5 mins rest between; aiming for 8 x 4, so not too far off

    Volume & Conditioning work:

    DB Incline Bench Press -- 95 x 12 x 3; plus-5 next
    DB Decline Bench Press -- 95 x 12 x 3; plus-5 next
    DB 1-Arm Rows -- 50 x 12 x 3 each arm; plus-10 next

    DB Curls (heavy, supinated) -- 75 x 5, 5, 2; very heavy, aiming for 5 x 3
    DB Curls (light, hammer) -- 35 x 15 x 3
    EZ LTEs -- 50 x 15 x 3

    Duration: 1h+28m

  7. #217
    Join Date
    May 2019
    Location
    Virginia
    Posts
    424

    Default

    10/30 Session 42-4, Squat

    warm-ups:

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

    working sets:

    255 x 5 x 3; 4 mins rest between; depth, knees, shins, abs -- all check; I will take video next week since the weight is feeling heavy, and I want to make sure my form checks are still meeting my standards; plus-5 next week

    Volume & Conditioning work:

    Deadlift

    warm-ups:

    135 5
    185 x 3
    225 x 1

    working sets:

    255 x 3 x 3; 3 mins rest between; plus-10 next week

    Seated BB Calf Raises (double r-p) -- 255 x 25 x 3

    Duration: 0h+55m

  8. #218
    Join Date
    May 2019
    Location
    Virginia
    Posts
    424

    Default

    11/1 Measurement Sunday

    Weight -- (spot) 202.0 (+0.2); (week) 202.6 (+0.1); (long avg) 202.2 (nc)

    LBM -- (spot) 181.8 (-0.5); (long avg) 182.1 (nc)
    Fat -- (spot) 20.2 (+0.7); (long avg) 20.1 (nc)

    Yields a BF est of 9.9%, i.e., no change!

    Body-parts all within normal bounds of variation.

    Same ol', same ol'.

    I absolutely need to engage some help in fixing my eating! I'm not getting enough calories intake on a daily basis; I'm not getting enough protein uptake. CAVEAT on that statement: using the MyFitnessPal app to track my eating, there is apparently no known connection between the consuming of BCAAs in a supplement/powder form and the equivalent level of protein intake. That is, I've asked a number of people who I think ought to know -- "how much protein would I be considered to have eaten to produce 7 grams of branch-chain amino acids?"

    Science question, right? Eat an 8-ounce ribeye steak; it digests and breaks down into protein, and we have decent indicators of how much protein it contains, right? Roughly 42 grams of protein. (I won't bother to judge whether the steak is from grass-fed or not; I am sure there is a difference, but not relevant to this question.)

    The next step in the digestive process takes those protein "strings" and breaks them down further into amino acids, and I'm sure that some of the products of that further break-down are BCAAs, right? So, the question then becomes, of those ~42 grams of protein just consumed in that 8-ounce ribeye, how much of the 3 BCAAs is generated? One source tells me that about 35% of the protein in muscle tissue is comprised of BCAAs; that would indicate that about one-third of the 42 grams of protein digests into 14 grams of leucine, isoleucine, and valine.

    There is no apparent source that confirms this, nor is there any information regarding how much of each of the 3 BCAAs is found in that suggested 14 grams. I'm told that leucine is probably the most important BCAA for muscle protein synthesis, but, except for my pre-, intra-, and post-workout support supplements, I don't know how much my normal dietary intake of these amino acids is being eaten. And the MFP app doesn't know how the breakdown works, so it treats these supps as zero-sum entries.

    In sum, I'm often not hungry enough to push more food into the "system", but my apparent homeostasis over the past ~7 months indicates I need to make an aggressive change. Starting now!

  9. #219
    Join Date
    May 2019
    Location
    Virginia
    Posts
    424

    Default

    11/1 (late entry) Session 43-1, Bench Press (hypertrophy week)

    warm-ups:

    45 x 5 x 2
    95 x 3
    135 x 2

    working sets:

    158 x 7, 8, 8, 5; 5 mins rest between; aiming for 8 x 4, so not too far off from the target

    Conditioning & Volume work:

    DB Raise -- 100 x 12 x 3
    DB Front Delt Raise -- 30 x 12 x 3
    DB Side Delt Raise -- 40 x 12 x 3
    DB Rear Delt Raise -- 55 x 12 x 3
    DB "Around-the-World" -- 24 x 12 x 3
    Pec Plate Squeeze -- 35 x 20 x 3

    My first bench set after the warm-up only got 7 reps, but I think I should have rested longer than the 2 to 3 minutes after that last warm-up. Front Delt Raises, I am going to start doing standing rather than on an incline bench, just because the stress on my left shoulder from the incline version is too high to move any more weight. I also added in a pre-workout warm-up of face pulls and dumbbell external shoulder rotations, which I will use on all upper body days to build up my shoulder stability and strength.

    Duration -- 1h+10m

  10. #220
    Join Date
    May 2019
    Location
    Virginia
    Posts
    424

    Default

    starting strength coach development program
    11/2 Session 43-2, Deadlift

    warm-ups:

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

    working set:

    370 x 0; FAIL (see notes at end of record)

    315 x AMRAP (as a make-up for missing the lift); got 5

    Conditioning & Volume work:

    Squats

    warm-ups:

    45 x 5 x 2
    95 x 3
    135 x 1

    working sets:

    185 x 5 x 5; 3 mins rest between

    Standing HB Calf Raises (double r-p) -- 220 x 30, 30, 25; aiming for 30 x 3

    Duration: 0h+50m

    Notes: I was coaching my student and working in with him, so I elected to do my conditioning and volume work first, and delay the deadlifts until I had completed his training and review. I figured I would have had plenty of time to recover before attempting the deadlifts; the warm-ups went just fine, and I allowed 3 minutes after the last warm-up before trying the 370, but it would not even budge off the ground. I took another 3 minutes, and made a second attempt and it too failed to come off the ground.

    Next week, I will try the same weight again, dropping the 185 warm-ups, and doing the deadlifts *first* in the sequence, regardless of what else might be going on.

Page 22 of 24 FirstFirst ... 122021222324 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
  •