BWare's Intermediate Training Log BWare's Intermediate Training Log - Page 23

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  1. #221
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    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    • starting strength seminar february 2021
    11/4 Session 43-3, Press (power week)

    warm-ups:
    Cable Face-pulls -- (blue band = 10#) x 15 x 3
    DB External Rotators -- 10 x 15 x 3 each arm

    Press
    45 x 5 x 2
    95 x 3
    115 x 3

    working sets:

    122 x 1 x 4; 2.5 mins rest between; felt very solid and good explosiveness

    Conditioning & Volume work

    DB Incline Bench Press -- 100 x 12 x 3
    DB Decline Bench Press -- 100 x 12 x 3
    DB 1-Arm Rows -- 120 x 12 x 3
    DB Hammer Curls (heavy) -- 75 x 5 x 3
    DB Supinated Curls (light) -- 35 x 15 x 3
    DB OH Tricep Extensions -- 50 x 15 x 3

    Duration: 1h+40m

  2. #222
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    11/5 Session 43-4, Squat

    warm-ups:
    45 x 5 x 2
    95 x 3
    135 x 3
    185 x 3
    225 x 2

    working sets:

    260 x 5 x 3; 4.5 mins rest between; depth on set #1 was kinda short, about 1.5 inches; I was determined not to allow the increasing load to affect my form; set #2, I went without my belt, and aimed for getting deeper, and was able to get to the correct depth; set #3 I put the belt back on and drove as deep as possible, and the video shows I am hitting the correct depth; I guess it was just a mental thing, and for next time, JUST FOCUS; plus-5

    Conditioning & Volume

    Deadlift

    warm-ups:
    135 x 5
    185 x 3
    225 x 1

    working sets:

    265 x 3 x 3; 2 mins rest between; plus-10 next time

    Seated BB Calf Raises (double r-p) -- 225 x 30 x 3

    Duration: 1h+01m

  3. #223
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    11/7 Session 44-1, Bench Press (power week)

    warm-ups:

    Cable Face Pulls -- 15 x 15 x 3
    DB External Rotators -- 12 x 15 x 3 each arm

    Bench

    45 x 5 x 2
    95 x 3
    135 x 2

    working sets:

    168 x 1 x 4; 3 mins rest between; good power/push for all, with a much improved hip/leg drive

    C&V work

    Inner Pec Plate Squeeze -- 35 x 25 x 3; go for 30 x 3 next time
    DB Upright Row -- 110 x 12 x 3; 120 next time
    DB Front Delt Raise (standing) -- 35 x 12 x 3; 40 next time
    DB Side Delt Raise (bench suptd) -- 40 x 12, 8, 8; supported on incline bench seems to put a lot of extra stress on the medial delts, feels good though; same weight next time
    DB Rear Delt Raise -- 55 x 12 x 3; 60 next time

    Duration: 1h+20m

  4. #224
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    11/8 Measurement Sunday

    Tot weight -- (spot) 203.4 (+1.4); (week avg) 203.0 (+0.4); (long avg) 202.3 (+0.1)

    LBM -- (spot) 183.4 (+1.6); (long avg) 182.2 (+0.1)
    Fat -- (spot) 20.0 (-0.2)l (long avg) 20.1 (nc)

    Yields a BF est of 9.9%.

    Eating -- 136/308/103 for 2700 kcals intake. Getting better; would still like to push in more protein, as I have no idea how much my intake of BCAAs in re-, intra-, and post-workout supplements is providing.

    Later today, deadlift.

  5. #225
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    11/8 Session 44-2, Deadlift

    warm-ups:

    135 x 3
    225 x 2
    325 x 1

    working set:

    370 x 4; was aiming for 5, but since last week's attempt got ZERO, I'm pretty pleased with this improvement; question now is - am I getting sufficient volume on my Day 4 sessions to make sure I'm not de-training or losing strength on the pulls? I had no problem at all at 365 two weeks ago. I reduced the amount of warm-up so I'd have more "in the tank" for the main lift, and that seemed to help quite a bit. But I'll have to do some review of my programming notes to determine if I might need to add some more auxiliary work to my pulls so that my deadlift doesn't stall.

    C&V

    Squat

    warm-ups:

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

    working sets:

    195 x 5 x 5; 2.5 mins rest between; squats are doing great -- depth, knees, shins, abs, and now making sure my scaps are really tight in the back to support the bar.

    Standing HB Calf Raises (double r-p) -- 220 x 30, 30, 15; okay, these really bring on the burn in my calves, but this morning's measurements showed that they are beginning to respond to the routine (lots of reps and little rest), as they were approaching the next major mark on the tape measure, the half-inch mark. Understand - the calves have been at 15 and a quarter inches for about 8 months, so to see the end of the tape starting to shift towards that next mark is an exciting thing.

    Duration: 1h+00m

  6. #226
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    11/10 Session 44-3, Press (strength test week)

    Shoulder warm-ups:

    Cable Face Pulls -- 15 x 15 x 3
    DB External Rotations -- 15 x 15 x 3 each arm

    Press warm-ups:

    45 x 5 x 2
    95 x 3
    115 x 3

    working sets:

    130 x 5, 5, 4; 5 mins rest between; goal was 3+AMRAP, so I hit my targets

    C&V

    DB Incline Bench Press -- 110 x 12 x 3
    DB Decline Bench Press -- 110 x 12 x 3
    DB 1-Arm Rows -- 130 x 12 x 3

    Duration: 1h+15m

  7. #227
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    11/11 Session 44-4, Squat

    hmm, somehow or other, I missed logging this one in, but here ya go

    warm-ups:

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

    working sets:

    265 x 5 x 3; 5 mins rest between; the extra warm-ups was because I had started my routine when my student trainee showed up, so I bumped myself to allow him to train, and then re-did some of my warm-ups; emphasizing depth, tight scaps, flat wrists, knees out, squeezed abs, and shins vertical; weight is starting to feel really heavy by getting to the correct depth

    C&V

    Deadlifts (vol)

    warm-ups:

    135 x 3
    225 x 1

    working sets:

    275 x 5 x 3; 3 mins rest between; I will stay at this weight next week, and add a set of 5 rep rack-pulls as part of my increased pulling volume plan

    Seated BB Calf Raises (double r-p) -- 225 x 30 x 3; feeling the burn big-time on these!

    Duration: 1h+05m

  8. #228
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    11/13 Session 45-1, Bench Press (strength test week)

    general warm-ups:

    Cable Face Pulls -- 15 x 15 x 3
    DB External Rotations -- 15 x 15 x 3, each arm

    bench warm-ups:

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

    working sets:

    183 x 3, 4, 3; 6 mins rest between; aiming for AMRAP 3+, so goal achieved; I almost had 4 reps on set 1, got to about 1/2 way up but could not get to lock-out; got 4th rep on set 2, but could feel the glitch at the same point but was able to power thru it; set 3 was just plain out of gas

    C&V

    Inner Pec Plate Squeeze -- 35 x 30, 30, 20; trying for 30 x 3, but my chest was really tired after the bench press

    DB Upright Row -- 120 x 12 x 3
    DB Front Delt Raise (standing) -- 40 x 12 x 3
    DB Side Delt Raise (bench suptd) -- 40 x 12, 12, 8
    DB Rear Delt Raise -- 60 x 12 x 3

    Duration: 1h+35m

  9. #229
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    11/14 Session 45-2, Deadlift

    warm-ups:

    135 x 3
    225 x 2
    325 x 1

    working set:

    370 x 5; got it! two weeks ago, it was a zero, last week, a 4, this week achieved goal; but, wow! was I out of breath and got solid 3 second grinds to do reps 3,4, and 5

    C&V

    Squats

    warm-ups:

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

    working sets:

    205 x 5 x 5; 4 mins rest between; working on depth, abs, scaps, knees, and shins and feeling really solid, video looks very good too

    Standing HB Calf Raises (double r-p) -- 220 x 30, 30, 22; better than last week, as I think it was a 30, 30, 15

  10. #230
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    starting strength coach development program
    11/15 Measurement Sunday

    Wt (tot) -- (spot) 202.2 (-1.2); (week avg) 203.3 (+0.3); (long avg) 202.3 (nc)

    LBM -- (spot) 182.3 (-1.1); (long avg) 182.2 (nc)
    FAT -- (spot) 19.9 (-0.1); (long avg) 20.1 (nc)

    Yields a BF Est of 9.9%

    Body-part measures still where they are, *except* for my calf girth, which seems to finally be starting to respond to the twice-weekly calf raises, as it is up to 15.5 inches now, a quarter-inch gain; we'll see if this is sustained, although next couple of weeks will be tough, since I'll be AFK/away from gym and doing the family Thanksgiving thing up north. I expect to get some decent hikes in, unless the weather completely craps out.

    Eating for the week felt better, as reflected in the daily average weigh-in, but after running the MFP numbers, apparently I didn't do as well as I thought. Avg intake = P 114 g, C 275 g, F 81 g for an avg kcals of 2290. I know there were a couple of dinners that I didn't eat -- not because I couldn't make myself eat, but because food prep made some major errors and I wound up throwing the stuff away and going to bed hungry. LOL!

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