BWare's Intermediate Training Log BWare's Intermediate Training Log - Page 26

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  1. #251
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    • starting strength seminar april 2021
    • starting strength seminar june 2021
    • starting strength seminar august 2021
    12/31, Session 49-4, Squat

    gen w-u: big-3, 3 rounds

    warm-ups:

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

    working sets:

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

    C&V work

    Rack Pulls

    warm-ups:

    225 x 3
    315 x 2

    working set:

    375 x 3; got one more than last time, so getting better; still aiming for 5, so I'll stay at this weight next week

    RDLs

    warm-ups:

    135 x 5
    225 x 3

    working sets:

    285 x 5 x 3; 4 mins rest between

    Seated BB Calf Raises (double r-p) -- 225 x 35 x 3

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

    This concludes training year 2020. TY2021 starts Sunday 1/3. I'll try to keep my C&V additional/auxiliary work going, unless it affects the main lifts.

  2. #252
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    1/3/2021, Measurement Sunday

    Total wt -- (spot) 199.8 (+0.4); (week avg) 199.5 (+0.5); (long avg) 198.6 (+0.2)

    LBM -- (spot) 181.1 (nc); (long avg) 179.9 (+0.3)
    Fat -- (spot) 18.7 (+0.4); (long avg) 18.7 (-0.1)

    Yields an est BF of 9.4%.

    Eating -- 132/290/95 for ~2550 kcals in.

    Charting since the start of this last set of process limits was drawn shows total weight and lean mass have both seen 4 consecutive data points increasing (although there was no change on lean mass between the last 2 measurements); while this trend does not yet constitute a signal of a process change for either of these metrics, it does seem to indicate that they are returning to my pre-Thanksgiving levels.

  3. #253
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    1/3 Session 1-1, Bench Press

    general w-u: Big-3, 3 rounds

    warm-ups:

    45 x 5 x 2
    95 x 3

    working sets:

    130 x 6, 6, 6, 12; 5 mins rest between; getting +6 on last set means adding 10 pounds next week

    C&V work

    InnerPec plate squeeze -- 45 x 10 x 3
    SS1-DB Floor Fly -- 60 x 15, 70 x 12, 75 x 8
    SS1-DB Incline Press -- 80 x 15, 90 x 12, 100 x 8
    SS2-BB Row -- 140 x 15, 150 x 12, 160 x 8
    SS2-Pull-ups -- (p) 5, (n) 5, (s) 5
    SS3-DB Lying TriExt -- 50 x 8 x 3
    SS3-DB 1,1,2 Hammer Curls -- 50 x 8 x 3

    Finishers:

    Cable Face Pull -- 15 x 15 x 2
    DB External Rotations -- 12 x 8 x 2 each arm

    Duration -- 5 mins for general w-u; 1h+20m for training; 5 mins for finishers

  4. #254
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    1/4 Session 1-2, Deadlift

    gen w-u: Big-3, 3 rounds

    warm-ups:

    135 x 5
    225 x 2
    275 x 1

    working sets:

    294 x 6, 6, 6, 7; 6 mins rest between; I think I could have gotten more reps on set 4, but ran out of breath; maybe take longer than 6 mins next time; +1 rep means adding 4 pounds next week, and I'll be repeating this "3rd week of wave 1" because the bench press is one week behind and this gets all 4 lifts onto the same week/wave

    C&V work (significant reduction)

    BF Leg Extensions (1-1/2 method) -- 80 x 15 x 3
    BF Standing Leg Curls (1-1/2 method) -- 45 x 15 x 3 each leg
    Standing HB Calf Raises (double r-p) -- 225 x 30, 25, 20 (note returning to using hex bar for these; I found I have trouble holding the barbell for this long, have a better grip on the HB)

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

  5. #255
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    1/6 Session 1-3, Press

    gen w-u: Big-3, 3 rounds

    warm-ups:

    45 x 5 x 2
    95 x 3

    working sets:

    114 x 6, 6, 6, 8; 5 mins rest between; +2 reps means adding 3 pounds for next week, which is a repeat of this week's wave

    C&V work

    DB Hi-Pull -- 50 x 12 x 3
    SS1-DB Side Delt Raise -- 50 x 15, 55 x 8 (aim for 12); 60 x 4 (aim for 8); same weight next week
    SS1-DB Front Delt Raise -- 50 x 15, 55 x 12, 60 x 6 (aim for 8); 55,60,70 next week
    SS1-DB Rear Delt Raise -- 55 x 15, 70 x 12, 75 x 8; 60,70,80 next week
    DB Shrugs -- 150 x 15, 170 x 12, 180 x 8; 160,170,180 next week

    Finishers

    DB Sup. Curls (prog) -- 30 x 15, 35 x 12, 40 x 8, <rest 90 secs>, 40 x 8, 35 x 12, 30 x 15
    DB Tri Kix (prog) -- 30 x 15, 35 x 12, 40 x 8, <rest 90 secs>, 40 x 8, 35 x 12, 30 x 15

    Duration -- 5 mins gen w-u; 1h+15m for training; 5 mins for finishers

  6. #256
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    1/7 Session 1-4, Squat

    gen w-u: Big-3, 2 rounds

    warm-ups:

    95 x 5
    135 x 3
    225 x 2
    265 x 1

    working sets:

    295 x 6, 6, 6, 6; 6 mins rest between; repeating this week of wave 1 next week, there will be no additional pounds added since I only completed 6 reps on the last set

    A late breakfast, light lunch, and chores all contributed to starting my training session later in the day than I planned, and by the time I finished my squats, I was so gassed that I elected to not continue on with the day's C&V (pulling) work or the calf raise finisher. I will keep these exercises in the program and try to execute them next week.

    Duration -- 5 mins gen 2-u; 0h+40m for training

  7. #257
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    1/10 Measurement Sunday

    Today's measurements set the "baseline" for the current training variant, since all lifts are now on the same variant.

    Total weight -- (spot) 200.8 (+1.0); (week avg) 200.1 (+0.6); **** (long avg) 200.8 (today's total weight measure exceeded the upper range of the process control limits, a "Rule 1" signal of a process shift; this long avg represents a new 6-Sigma average currently composed of one data point; further, there was no "confirming" signal from the moving average metric, so it is possible that the total process may not sustain this new level next week)

    LBM -- (spot) 181.0 (0.1; this is now the baseline for the training variant); (long avg) 180.1 (+0.2)
    Fat -- (spot) 19.8 (+1.1; this is now the baseline for the training variant); (long avg) 20.7 (+2.0); note that this number is computed based on the new total weight long avg

    Yields an est BF of 10.3%.

    Given that this new 6-Sigma average is based on only one data-point, I expect the next couple of measurement Sundays to "harden" the width and confidence of the process control limits. Lean Mass measurements did not change, and Fat mass measurements are computed from the 6-Sigma numbers of Total and LBM; I expect the Fat pound measurement to gradually converge on its spot measures as the process limits become more firmed up with more data.

    Eating went well for this week, maybe took in a bit more fat calories than needed, but overall did very well.

    137/271/112 (grams P/C/F) for ~2640 kcals.

    Individual body-part measurements remain within their usual limits of variation.

  8. #258
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    1/10 Session 2-1, Bench Press

    gen w-u: Big-3, 2 rounds

    warm-ups:

    45 x 5 x 2
    95 x 3
    115 x 3

    working sets:

    140 x 6, 6, 6, 10; 5 mins rest between; my left bicep tendonitis seems to be resolving quite nicely, and I think the extra "finishing" work I do on pressing days has contributed to improved function and reduced pain there; this concludes "wave 1" and next week will start "wave 2" with 4 sets of 5 reps (fourth set being 5+AMRAP); today's 6+AMRAP = 10 reps means that next week's weight will start at 160 pounds

    C&V work:

    PecPlateSqueeze -- 45 x 15 x 3
    SS1-DB Floor Fly -- 70 x 15, 75 x 9 (aimed for 12), 80 x 8; same weights next week
    SS1-DB Incline Bench Press -- 90 x 15, 95 x 12, 100 x 8; 95/100/110 next week
    SS2-BB Rows -- 145 x 15, 155 x 12, 165 x 5 (aimed for 8); 150/160/165 next week
    SS2-Pull-ups -- (pron) 5, (neut) 4, (sup) 4

    Finishers:

    2DB Lying Tricep Exts -- 50 x 5 x 5 with 10 sec rest between; go to 60 next week
    2DB Bicep Curls (sup) -- 50 x 5 x 5 with 10 sec rest between; go to 60 next week and do Hammer variation
    Cable Face Pulls -- 15 x 15 x 3
    Cable External Rotations -- 15 x 15 x 2

    Duration -- 5 mins gen w-u; 1h+10m training; 15 mins finishers

  9. #259
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    1/11 Session 2-2, Deadlift

    gen w-u: Big-3, 2 rounds

    warm-ups:

    135 x 5
    225 x 2
    275 x 1

    working sets:

    298 x 6, 6, 6, 6; 6 mins rest between; I kept the lifts slow enough to get 2 or 3 breaths on the ground, so I would not run out of air like what happened last week, but I was still pretty used up by the end of rep #6 on last set; wave 2 starts next week at 327 for 4 sets of 5

    C&V work:

    BF Leg Extensions -- 90 x 15, 15, 8 (aiming for 15 x 3); same weight next week
    BF Standing Leg Curls -- 55 x 15, 11, 10 (aiming for 15 x 3); same weight next week

    Finishers:

    DB "Suitcase Hold" -- 90 x 30 seconds x 2 for each side
    HB Standing Calf Raises (double r-p) -- 225 x 30, 20, 20 (aiming for 30 x 3); things are just *really* tired by this point -- grip, legs, calves, abs, etc.

    Duration -- 5 mins gen w-u; 0h+55m for training; 10 mins for finishers

  10. #260
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    starting strength coach development program
    1/13 (late entry) Session 2-3, Press

    gen w-u: Big-3, 2 rounds

    warm-ups:

    45 x 5 x 2
    95 x 3

    working sets:

    117 x 6, 6, 6, 7; 5 mins rest between; "extra" rep on set 4 means next wave will be starting at 75% of a new computed 1RM, looks like 116 for 4 x 5

    C&V work

    DB Hi-Pulls -- 60 x 12 x 3
    SS1-DB Side Delt Raise -- 15 x 15, 55 x 12, 60 x 8
    SS1-DB Rear Delt Raise -- 60 x 15, 70 x 12, 80 x 8

    Finishers

    DB Shrugs -- 180 x 5 x 5
    DB Hammer Curls (prog) -- 30 x 15, 35 x 12, 40 x 8, 90 sec rest, 40 x 8, 35 x 12, 30 x 15
    DB Tricep Kix (prog) -- 30 x 15, 35 x 12, 40 x 8, 90 sec rest, 40 x 8, 35 x 12, 30 x 15
    Cable External Rotations -- 15 x 15 x 3 each arm

    Duration -- 5 mins gen w-u; 25 mins heavy; 25 mins C&V, 30 mins finishers = 1h+25m overall

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