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  1. #241
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    • starting strength seminar april 2021
    • starting strength seminar june 2021
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    12/17 Session 47-4, Squat

    general warm-up:

    Big-3 -- 3 rounds

    Squat warm-up:

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

    working sets:

    275 x 5 x 3; 6 mins rest between; working on getting my arms tighter/closer; no problem at all with depth, drive, knees, braced core

    C&V work

    Rack Pulls

    warm-up:

    225 x 3
    315 x 2

    working set:

    375 x 5

    Romanian Deadlifts

    warm-ups:

    135 x 5
    185 x 3
    225 x 1

    working sets:

    280 x 5 x 3

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

    Duration -- 10 mins general w-u; 1h+15m for training

  2. #242
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    12/20 Measurement Sunday

    Weight -- (spot) 198.6 (+1.0); (week avg) 198.1 (+0.4); (long avg) 198.0 (+0.3)

    LBM - (spot) 180.4 (+1.3); (long avg) 179.2 (+0.6)
    Fat - (spot) 18.2 (-0.3); (long avg) 18.8 (-0.3)

    for an est BF of 9.5%.

    I had executed my new process control chart limits from the big drop 2 weeks ago; those limits are still pretty wide, but as more data feeds them, they should start to narrow a bit. Looks like the long-avg metrics are starting to percolate upwards like they're going to return to the range that had existed for most of this year, but probably not before year's end. Total weight still moving around the new long-avg, but LBM has moved back up into the old 6Sigma range for that metric.

    Body part measures are recovering into their usual ranges, too.

    Eating this week: 141/287/89 for 2515 kcals intake. Not too bad, getting better. Today starts week 48 of the training year with bench press; will report later.

  3. #243
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    12/20 Session 48-1, Bench Press (strength option)

    general warm-up:

    Big-3 -- 3 rounds

    bench

    warm-ups:

    45 x 5 x 2
    95 x 3
    135 x 3
    165 x 0! FAIL; planned for 2 reps

    working sets:

    Did not execute planned 3+AMRAP x 3 (@ 180, 185, 188) due to epic failure on warm-up; elected to try 165 for the working set weights after a sufficient rest, but it failed again. Terminating this variation and pursuing re-building a volume-intensive base next week.

    C&V work

    Inner Pec plate squeeze -- 35 x 30 x 3
    SS1-DB Floor Fly -- 50 x 15, 55 x 12, 60 x 8
    SS1-DB Incline Bench Press -- 70 x 15, 80 x 12, 90 x 8
    SS2-BB Row -- 125 x 15, 135 x 12, 145 x 8
    SS2-Pull-ups -- 6 pronated, 6 neutral, 8 supinated
    SS3-DB Tricep Ext -- 40 x 8 x 3
    SS3-DB 1,1,2 Hammer Curls -- 40 x 8 x 3

    Finishers (moved to end of workout so I wouldn't adversely impact my bench press -- see how well that worked out!):

    Cable Face Pull -- 15 x 15 x 3
    DB External Rotations -- 12 x 15 x 3 each arm

    Duration -- 10 mins for general w-u; 1h+10m for training; 5 mins for finishers

  4. #244
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    12/21 Session 48-2, Deadlift

    gen warm-up:

    Big-3 -- 3 rounds

    Deadlift warm-ups:

    135 x 5
    225 x 2

    working sets:

    270 x 6, 6, 6, 9; 5 mins rest between; since last week was the second week in a row of failing at 375 x 5, and since yesterday's bench press was such a terrible failure, I have elected to amend my routine to begin incorporating a volume-intensive base-building variant. This weight was 70% of my last/best computed 1RM (416), and the objective was to get 6 x 4 with set 4 being 6+AMRAP. Next week's weight will be computed on how many extra reps I achieved here; this was 3 extras, so I will add 12 pounds (1% of e1RM per extra rep) and go for 6 x 4 again, and again aiming on set 4 to get 6+AMRAP. I'll be doing this sort of variant for all sessions except this week's Press, which I want to finish up on the variant it is currently running, before switching it up.

    C&V

    DB Goblet Squats -- 70 x 15, 80 x 12, 90 x 8 (this is my max available dumbbell)
    DB Alt Side Lunges -- 50 x 15, 55 x 12, 60 x 8
    DB Bulgarian Squats -- 50 x 15, 55 x 12, 60 x 8
    Standing BB Calf Raises (double r-p) -- 225 x 30, 25, 18

    Duration -- 10 mins for gen w-u; 1h+05m for training

    FYI, session week 49 will end on 12/31, and I've decided that will conclude Training Year 2020. The last measurement Sunday of the TY will be 12/27.

  5. #245
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    12/23 Session 48-3, Press

    general w-u:

    Big-3 -- 3 rounds

    warm-ups:

    45 x 5 x 2
    95 x 3

    working sets:

    105 x 6, 6, 6, 10; 5 mins rest between; well, I had considered staying with the "v8" variant I had been on, but at the last moment before starting today, changed my mind to go to the new volume-intensive variant of 4 sets of 6 reps, with the last set being a 6+AMRAP; due to getting 4 extra reps, next week will be lifting 6 pounds more than today's working set.

    C&V work

    DB Upright Raises -- 130 x 12, 12, 10; aiming for 12 x 3, so stay at this weight next week
    SS1--DB Side Delt Raises -- 40 x 15, 50 x 12, 55 x 8; quite a bit of body english to get the last couple at 12 & 8, so stay at this weight
    SS1--DB 1,1,2 Front Delt Raises -- 40 x 15, 55 x 9 (aim 12), 60 x 5 (aim was 8); missed a couple, but small bump up next week
    SS1--DB Rear Delt Raises -- 40 x 15, 55 x 12, 60 x 8
    SS2--DB Shrugs -- 130 x 15, 150 x 12, 160 x 8
    SS2--EZ Underhand Press -- 50 x 15, 60 x 12, 65 x 8

    Finisher

    Cable Face Pull -- 15 x 15 x 3

    Duration -- 10 mins general w-u; 1h+10m training

  6. #246
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    12/24 Session 48-4, Squat

    general w-u:

    Big-3 -- 3 rounds

    squat warm-ups:

    45 x 5 x 2
    135 x 5
    225 x 3

    working sets:

    275 x 6, 6, 6, 9; 6 mins rest between; adding 12 pounds next week since I got 3 "extra" reps on set #4, 6+AMRAP

    C&V work

    Rack Pulls

    warm-ups:

    225 x 3
    315 x 2

    Working set:

    375 x 2; aiming for 5 (eventually), but this felt pretty good, as I needed to engage a long slow pull of ~4 to 5 seconds for each one before the weight broke off the bottom bars; same weight next week

    RDLs

    warm-ups:

    135 x 5
    225 x 3

    working sets:

    285 x 5 x 3; 4 mins rest between; nice and slow with good upper body bracing/control; same weight next week

    Seated BB Calf Raises (double r-p) -- 225 x 30 x 3; same weight next week, but upping the target rep count to 35 per

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

  7. #247
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    12/27 Measurement Sunday

    Last measurement of the year, and of the "training year" too, as I'm starting the TY2021 this afternoon using today's numbers as my 2021 baseline.

    Weight -- (spot) 199.4 (+0.8); (week avg) 199.0 (+0.9); (long avg) 198.4 (+0.4)

    LBM -- (spot) 181.1 (+0.7); (long avg) 179.6 (+0.4)
    Fat -- (spot) 18.3 (+0.1); (long avg) 18.8 (nc)

    Yields an est BF of 9.4%.

    Overall record:

    Started the NLP on 5/5/2019, with a baseline of 182.5/164.2/18.3 (total/lean/fat).
    After 1 year of Starting Strength (as of 5/3/2020), I registered 202.0/181.7/20.3, representing a pretty significant gain in mass (19.5 pounds) and lean mass (17.5 pounds), with only 2 pounds of added fat. These numbers were the "long average" metrics in place from late March until late November.

    At the start of TY2020, my baseline was 195.0/177.7/17.3; this shows that as my weight increased throughout 2019, I was actually losing some fat while adding lean mass, and only in early 2020 did I begin adding some more body-fat.

    In late November, I took my 2-week Thanksgiving break, and while I thought I had eaten quite well and done some decent "cardio" activity (hiking in the mountains) that did not involve strength training, upon returning and taking my measurements, had clearly experienced some major shift.

    On 12/6, those numbers triggered a new set of baseline metrics that extended until today, and will represent my baseline for TY2021 -- those numbers are 198.4/179.6/18.8

    So, for this year's summary, I gained 3.4 pounds total weight, of which 1.9 pounds was lean mass and 1.5 pounds was fat, roughly a 1:1 increase, which seems to be the "expected" change for someone who is no longer a "newbie". Also, clearly, the "surge" metrics that were in operation from March until November possibly indicate what my body's "natural limits" are in this context.

    I'll be very curious to see if the new year doesn't give me some signals that my weight, lean mass, and fat mass might start to drift upward again, and whether they can breakthrough those "limit" metrics.

  8. #248
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    12/27 Session 49-1, Bench Press

    general w-u:

    Big-3 -- 3 rounds

    Bench w-up:

    45 x 5 x 2
    95 x 3

    working sets:

    120 x 6, 6, 6, 12; 5 mins rest between; getting 6+AMRAP for 6 more reps on set 4 means I'll be adding 10 pounds next week.

    C&V work

    Pec Plate Squeeze -- 35 x 30 x 3; next time, up weight to 45, and try for 3 x 10
    SS1-DB Floor Fly -- 55 x 15, 60 x 12, 70 x 8
    SS1-DB Incline Bench Press -- 75 x 15, 80 x 12, 95 x 8
    SS2-BB Row -- 135 x 15, 145 x 12, 155 x 8
    SS2-Pull-ups -- Pronated x 4, Neutral x 6, Supinated x 5
    SS3-DB Tricep Ext -- 50 x 8 x 3
    SS3-DB 1,1,2 Supinated Curls -- 50 x 8 x 3

    Finisher:

    Cable Face Pulls -- 15 x 15 x 3

    Duration -- 10 mins general w-up; 1h+25m for training

  9. #249
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    12/28 Session 49-2, Deadlift

    general warm-up -- Big-3 -- 3 rounds

    dead w-u:

    135 x 5
    225 x 2

    working sets:

    282 x 6, 6, 6, 9; 5 mins rest between; getting set 4 for +3 reps means adding 12 pounds next week

    C&V work

    DB Goblet Squats -- 75 x 15, 85 x 12, 90 x 8
    DB Bulgarian Squats -- 50 x 15, 55 x 12, 60 x 8
    BF Leg Extensions -- 80 x 15 x 3
    BF Leg Curls -- 45 x 15 x 3 each leg
    Standing BB Calf Raises (double r-p) -- 225 x 30, 20, 20

    Duration -- 10 mins general; 1h+15m training

  10. #250
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    starting strength coach development program
    12/29 Session 49-3, Press

    general warm-up -- Big-3 -- 3 rounds

    press w-u:

    45 x 5 x 2
    95 x 3

    working sets:

    111 x 6, 6, 6, 8; 5 mins rest between; getting +2 reps means adding 3 pounds next week

    C&V work

    DB Upright Raise -- 130 x 12 x 3; max here; replace with DB High-Pull next week
    SS1-DB Side Delt Raise -- 40 x 15, 50 x 12, 55 x 8
    SS1-DB 1,1,2 Front Delt Raise -- 50 x 10, 55 x 8, 60 x 8
    SS1-DB Rear Delt Raise -- 50 x 15, 60 x 12, 70 x 8
    SS2-DB Shrugs -- 140 x 15, 160 x 12, 170 x 8
    SS2-EZ Underhand Press -- 60 x 15, 65 x 12, 70 x 8

    Finishers -- Cable Face Pulls -- 15 x 15 x 3

    Duration -- 10 mins general; 1h+15m training; 5 mins finishers

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