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  1. #231
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    • wichita falls texas february 2021 seminar
    • starting strength seminar april 2021
    • starting strength seminar february 2021
    11/16 Session 45-3, Press (hypertrophy week)

    general 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

    working sets:

    119 x 8, 8, 5; 6 mins rest between; aiming for 8 x 3, so not too bad; set 1, reps 7 & 8 required a lot of lay-back; set 2, rep 8 needed a solid 3+ second grind to get; set 3 had good reps going, but I just ran out of gas

    C&V

    NONE

    Duration: 0h+38m

  2. #232
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    12/6 Measurement Sunday

    First Sunday back since taking off for family stuff & Thanksgiving holiday. I did some really decent eating while away, no lifting, but did put on quite a few miles hiking in the mountains. As you'll see when you get to the eating part of the report, things clearly have not gone so well.

    Weight -- (spot) 197.8 (-4.4 since 11/15); (week avg) 198.0 (-5.3); (long avg) 202.1 (-0.2)*

    LBM -- (spot) 178.0 (-4.3); (long avg) 182.1 (-0.1)*
    Fat -- (spot) 19.8 (-0.1); (long avg) 20.0 (-0.1)

    Yields a BF est of 9.9%.

    * -- These spot weights for total weight and for LBM represent significant departures from the process control limits that were established back at the end of March. That is, both spots exceed the -3 Sigma process boundary, and have correlations on their moving averages exceeding the control limit there. These signals indicate strongly a major shift in the process mean as well as the 6-Sigma limits. HOWEVER, since these excursions are the result of having gone 2 weeks without measurement or without lifting, I am willing to suspend judgment on them for one, maybe two more weeks, and we'll see if things don't bounce back.

    If they don't, it will require me to compute a new mean and set of control limits, which I'll "post-date" back to today.

    Now, the process chart for Fat did not share the same signal, so I conclude that it did not change significantly. However, if I do have to compute new limits, it will alter the reported BF% estimate.

    As can be guessed, there were also some changes in body-part measures, some pretty large, but we'll see if they also don't recover over the next week or so.

    Eating for the past 3 weeks:

    Week ending 11/22 -- 123/276/93 for 2430 kcals.
    11/29 -- 109/276/82 for 2280
    12/05 -- 111/225/87 for 2130

    The last one is the eating report for the week that is represented in this measurement report. Yeah, it's off some intake, probably lost meals from being on the road, driving back home; but the 2 weeks while away were roughly comparable to my typical eating habits. I just think that I burned a lot more cals hiking than I anticipated, even though I made extra effort to push food in, especially turkey, mashed potatoes, mushroom gravy, pecan pie, etc etc etc.

    So, I will be starting training week #46 today, and we'll see what shakes out next Sunday.

  3. #233
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    12/6 Session 46-1, Bench Press (Hypertrophy option)

    general warm-ups:

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

    Bench Press warm-ups

    45 x 5 x 2
    95 x 3
    135 x 3

    working sets:

    163 x 4, 0, 0; was aiming for 8 x 3, but could not manage it; 5 mins rest between; decided to drop the weight and try for 8's
    145 x 8, 6; was aiming for 8 x 2; 5 mins rest between; left arm (bicep tendonitis?) sore

    C&V work

    Inner Pec plate squeeze -- 35 x 30, 20, 25; aiming for 30 x 3
    SS1-DB Floor Fly -- 35 x 15, 40 x 12, 40 x 8
    SS1-DB Incline Bench Press -- 50 x 15, 60 x 12, 70 x 8
    SS2-BB Row -- 105 x 15, 115 x 12, 125 x 8
    SS2-Pull-ups -- pronated 3, neutral 4, supinated 3
    SS3-DB Tricep Extensions -- 35 x 8 x 3
    SS3-DB 1,1,2 Hammer Curls -- 35 x 8 x 3

    Duration -- 30 mins for general warm-ups; 1h+05m for training

  4. #234
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    12/7 Session 46-2, Deadlift

    general warm-ups:

    Big 3 -- 3 rounds

    Deadlift warm-ups:

    135 x 5
    225 x 2
    325 x 2

    working set:

    375 x 0; oops! oh well, maybe it was too soon after taking 2 weeks off to try for this; I'll enter the same weight for next week

    C&V work

    DB Goblet Squats -- 50 x 15, 60 x 12, 70 x 8
    SS1-DB Alt Side Lunges -- 40 x 15, 50 x 12, 55 x 8 each side
    SS1-DB Bulgarian Squats -- 40 x 15, 50 x 12, 55 x 8 each side
    Standing BB Calf Raises -- 220 x 30, 25

    Duration: 10m for general warm-up, 1h+10m for training

  5. #235
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    12/9 Session 46-3, Press (Power option)

    general warm-ups:

    Big 3 -- 3 rounds
    Cable Face Pulls -- 15 x 15 x 3
    DB External Rotations -- 12 x 15 x 3, each arm

    Press warm-ups:

    45 x 5 x 2
    95 x 3
    115 x 3

    working sets:

    134 x 1, 135 x 0, 134 x 0; 5 mins rest between; I intended to get 1 rep and increase the weight by a pound for each set, but after not getting the single at 135 (2 tries, with about 3 mins more rest - I was able to start the bar up both times, but never got past the eyebrows), I dropped back to 134, but was clearly spent and missed that one too; still, not too disappointed given that this is my first full week after a rather long-ish break

    C&V work

    DB Upright Raise -- 130 x 12, 8, 6; aiming to 12 x 3, but finally hitting a weight that is challenging, so doing this weight again next week
    SS1-DB Side Delt Raise -- 24 x 15, 30 x 12, 35 x 8
    SS1-DB 1,1,2 Front Delt Raise -- 30 x 30, 35 x 24, 40 x 16
    SS1-DB Rear Delt Raise -- 30 x 15, 35 x 12, 40 x 8
    SS2-DB Shrugs -- 100 x 15, 120 x 12, 140 x 8
    SS2-EZ Bar Underhand Press -- 30 x 15, 40 x 12, 50 x 8

    Duration -- 15 mins for general; 1h+25m for training

  6. #236
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    12/10 Session 46-4, Squat

    general warm-up:

    Big-3 -- 3 rounds

    Squat warm-ups:

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

    working sets:

    270 x 5 x 3; 6 mins rest between; first squatting day since the long T-giving break, and it showed; wow! did these weights feel heavy; all sets, depth and drive were great, except rep 1 on set 3, where I was just a bit short (really feeling tired), but I corrected and finished the last 4 reps well; I feel most of the load on the inner-back of the thigh, the "adductor magnus"

    C&V work

    Rack pulls

    warm-ups:

    225 x 5
    315 x 3

    working set:

    365 x 5; even the warm-ups felt very heavy on the already-tired hammies, and I sensed a strong pull on the spinal erectors, especially on the left side

    RDLs

    warm-ups:

    135 x 5
    185 x 3
    225 x 1

    working sets:

    275 x 5 x 3; 4 mins rest between; no problem handling this weight, but I am very tired

    Duration -- 10 mins for general; 1h+10m for training

    Glad I hit this week hard and found where the lay-off had its major affects.

    BTW, after this morning's non-official weigh-in, I realized that my numbers were not coming back up as quickly as expected -- still hovering in the same range as Sunday's weight -- so I went into my 6-Sigma spreadsheet and charts and corrected my process metrics for the coming measurement Sunday; it looks like this year's long-term averages will end up at roughly the same level as the year started, but with a couple more Sundays to go, we'll see how things turn out.

  7. #237
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    12/13 Measurement Sunday

    Well, this is just about ridiculous, unbelievable, and a whole lot of other words I can use, including some expletives... but anyway, here we are.

    Total Weight -- (spot) 197.6 (-0.2); (week avg) 197.7 (-0.3); (long avg -- adjusted from process change from last week) 197.7

    Just so I can illustrate why I'm perturbed, today's spot-weight means that my Year-to-Date weight is exactly the same as when I baselined 2020 on December 29th - 197.6. My 6-Sigma (long avg) weight at 197.7 is 2.7 pounds more than the 6-Sigma weight I started the year with, so at least there's been some positive change.

    LBM -- (spot) 179.1 (+1.1); (long avg) 178.6 (+0.9 from year-start baseline)
    Fat -- (spot) 18.5 (-1.3); (long avg) 19.1 (+1.8 from year-start baseline)

    For an estimated 6-Sigma BF of 9.7%.

    OK, so there are 2 more Sundays left in 2020, but it is clear that any major shift in these process behavior limits would need something really big to happen, either up or down. So, with maybe some minor number tweaks here and there, these 6-Sigma numbers will likely be the end-of-year numbers of record. I may extend this 2020 baseline a bit over into 2021 to align with the end of the training cycle.

    In terms of body-part measures, I've seen quite a bit of fat squeezed off the torso over the last couple of weeks; the 7-point pinch test has me about 5mm down overall. Meanwhile, I've lost a few quarter-inch measures off some of the areas that I was hoping for gains in - calves, shoulders - and a bit of a gain on waist girth, although I know that is mostly due to increase in the spinal erectors, and not to getting a dad-bod paunch.

    Strength-wise, I think training year 2020 will extend into 2021 by a few days to complete the cycle I'm currently working on, and I'll have something to report then.

    Eating for the week was better -- 130/277/92 for about 2460 kcals intake. I'm getting closer to my desired 30%/40%/30% macro mix.

    This afternoon starts week 47, bench press.

  8. #238
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    12/13 Session 47-1, Bench Press (power option)

    general warm-ups:

    Big-3 -- 3 rounds
    Cable Face Pulls -- 15 x 15 x 3

    Bench warm-ups:

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

    working sets:

    175 x 1; 185 x 1; 188 x 0; 5.5 mins rest between; was aiming to get a heavy single and continue to increment, but failed on the 3rd set; getting better, as I adjusted some of my set-up and found it easier to get locked into position; we'll see next week how well the new set-up method functions with a higher number of reps

    C&V work

    Pec plate squeeze -- 35 x 30, 30, 22; aiming for 30 x 3, getting better
    SS1-DB Floor Fly -- 40 x 15; 50 x 12; 55 x 8
    SS1-DB Incline Bench Press -- 60 x 15; 70 x 12; 80 x 8
    SS2-BB Rows -- 115 x 15; 125 x 12; 135 x 8
    SS2-Pull-ups -- (p) 5; (n) 5; (s) 3
    SS3-DB Tricep Exts -- 35 x 8 x 3
    SS3-DB 1,1,2 Supinating Curls -- 35 x 8 x 3

    Duration -- 15 mins for general w-u; 1h+20m for training
    Last edited by Bruce Ware; 12-14-2020 at 04:46 PM. Reason: fixed duration time

  9. #239
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    12/14 Session 47-2, Deadlift

    general warm-up:

    Big-3 -- 3 rounds

    Deadlift warm-ups:

    135 x 5
    225 x 2
    315 x 2
    345 x 1

    working set:

    375 x 0; okay then, failed it again! I could tell from the 345 warm-up rep that this was going to be a challenge. I'm not going to make any changes yet, because I just implemented some good pulling volume exercises on my day 4 (squat day), so we'll give it one more week and see if there isn't some post-Thanksgiving break recovery in the offing.

    C&V work

    DB Goblet Squats -- 60 x 15, 70 x 12, 80 x 8
    SS1-DB Alt Side Lunges -- 40 x 15, 50 x 12, 55 x 8 ea leg
    SS1-DB Bulgarian Split Squats -- 40 x 15, 50 x 12, 55 x 8 ea leg
    Standing HB Calf Raises -- 220 x 30, 30, 22; aiming for 30 x 3, but better than last week

    Duration -- 10 mins for general w-u; 1h+10m for training
    Last edited by Bruce Ware; 12-16-2020 at 04:23 PM.

  10. #240
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    starting strength coach development program
    12/16 Session 47-3, Press (Strength option)

    general warm-ups:

    Big-3 -- 3 rounds
    Cable Face Pulls -- 15 x 15 x 3

    Press warm-ups:

    45 x 5 x 2
    95 x 3
    115 x 2

    working sets:

    138 x 2, 3, 2; 6 mins rest between; goal was 3+AMRAP, so missed by a little; set 1 got 3rd rep about 1/2 way up, but could not get past forehead; nice position, movement, & drive on good reps, but just not enough ooomph to get that last one; 2nd set was really solid on all counts, nice & tight, and I think it was my best layback since I started SS; almost tried for 4 but discretion won out; set 3 was also nice & tight, but I was clearly tired as I could not get the 3rd rep above my eyebrows

    My set-up for the press had some minor tweaks for improvement that I learned about and wanted to try -- slightly wider leg stance, and a narrower grip width -- I had my ring fingers just touching the edge of the inner knurling, so it was about an inch closer in on each side; I found it easier to get my chest and back tighter and get a better layback to generate more drive.

    C&V work

    DB Upright Raises -- 130 x 10, 12, 9; aiming for 12 x 3, so stay at this weight for next week
    SS1-DB Side Delt Raises -- 30 x 15, 35 x 12, 40 x 8
    SS1-DB 1,1,2 Front Delt Raises -- 35 x 15, 40 x 12, 50 x 8
    SS1-DB Rear Delt Raises -- 35 x 15, 40 x 12, 50 x 8
    SS2-DB Shrugs -- 120 x 15, 140 x 12, 150 x 8
    SS2-EZBar Underhand Press -- 40 x 15, 50 x 12, 60 x 8

    Duration -- 15 mins for general w-u; 1h+00m for training

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