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  1. #261
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    • starting strength seminar april 2021
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    1/15 Session 2-4, Squat

    gen w-u: Big-3, 2 rounds

    warm-ups:

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

    working sets:

    295 x 6 x 4; 6 mins rest between; no extra reps for next week's e1RM computation

    C&V work

    Rack Pulls

    warm-ups:

    225 x 3
    315 x 2

    working set:

    375 x 4; aiming for 5; last time up was a '3' so I'm getting closer

    I passed on the RDLs this week; will be replacing them with Partial Deadlifts next week to continue to improve pulling volume

    I passed on Finishers (Seated BB Calf Raises) this week; adding them back in next week

    Duration -- 5 mins gen w-u; 35 mins for heavy; 15 mins for C&V = 0h+55m overall

  2. #262
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    1/17 Measurement Sunday

    Total weight -- (spot) 199.8 (-1.0); (week avg) 200.1 (nc); (long avg) 200.3 (-0.5) -- amount of change due to increased number of data points (2)

    LBM -- (spot) 180.8 (-0.2); (long avg) 180.2 (+0.1)
    Fat -- (spot) 19.0 (-0.8); (long avg) 20.1 (-0.6)

    Yields an est BF of 10.0%

    Eating -- gP 162; gC 293; gF 93 for 2660 kcals

    Began adding in some ergo rowing machine conditioning work on non-lifting days; only one session so far, but it'll likely mean I will have to increase my kcals input still more to cover it, along with starting second wave today. Eating for the week was really quite good, except for Friday, where I skipped lunch for some reason, followed by a pretty tough grueling squat session. Looks like there's a correlation there -- skip lunch, trouble in the lifts.

    Body-part measures are all still holding at their usual numbers.

  3. #263
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    1/17 Session 3-1, Bench Press

    gen warm-up -- Big-3, 2 rounds

    warm-ups:

    45 x 5 x 2
    95 x 3
    115 x 3

    working sets:

    138 x 5, 5, 5, 10; 5 mins rest between; +5 extra reps on set 4 means increase in next week's weight to 147

    C&V work:

    Plate Squeeze -- 45 x 20 x 3
    SS1-DB Floor Fly -- 70 x 11 (aim for 15), 75 x 12, 80 x 3 (aim for 8); same weights next week
    SS1-DB Incline Bench Press -- 95 x 12 (aim for 15), 100 x 10 (aim for 12), 110 x 8; same weights for next week
    SS2-BB Row -- 150 x 11 (aim for 15), 160 x 8 (aim for 12), 165 x 5 (aim for 8); same weight next week
    SS2-Pull-ups -- 4, 4, 5; aim was 3+AMRAP on each

    Finishers:

    2DB Overhead Tricep Exts -- 60 x 5 x 5
    DB Hammer Curls -- 60 x 5 x 5
    Cable Face Pulls -- 15 x 15 x 3
    Cable Ext Rots -- 15 x 15 x 3 each arm

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

    HR data -- avg 120; max 162; 25 mins "fat", 1h+05m "fit"

    I started wearing my HR monitor again since I am preparing/conditioning to start the spring rowing season -- assuming we're "permitted" by our government to have a season!

  4. #264
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    1/18 Session 3-2, Deadlift

    gen w-u: big-3, 2 rounds

    warm-ups:

    135 x 5
    225 x 2

    working sets:

    289 x 5, 5, 5, 6; 5 mins rest between; I should have gotten more than 1 extra rep on set 4, but I think I rushed my set-up after rep 6 and as I started to pull #7, the bar drifted away from my shins and my whole form went super squirrely, so I stopped and put the bar back down. I was pretty much out of air anyway, so I'll just save it for next week. 1 extra rep means increase to 293 for next week.

    C&V work:

    BF Leg Extensions -- 90 x 15 x 3
    BF Leg Curls -- 55 x 15 x 3 each leg
    1DB Suitcase Hold -- 90 x 60 secs, 40 secs each arm; wanted to go for two sets of 60 seconds each, but second set was really feeling it in the ab obliques.

    Skipped my calf raise finisher, save for next week.

    Duration -- 5 mins gen w-u; 0h+55m training & c&v

    HR data -- avg 113; max 156; 24 mins "fat", 36 mins "fit"

    Tomorrow, rest day, and will be doing some ergo rowing machine conditioning work.

  5. #265
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    1/20 Session 3-3, Press

    gen w-u: big-3, 1 round

    warm-ups:

    45 x 5 x 2
    95 x 3

    working sets:

    116 x 5, 5, 5, 8; 5 mins rest between; felt very solid esp. on sets 2 and after; +3 reps on set 4 means add 5 pounds to next week's lift

    C&V

    DB Hi Pull -- 60 x 12 x 3; increase to 70 next week
    SS1-DB Side Delt Raises -- 55 x 10 (aiming for 15), 60 x 9 (aiming for 12), 70 x 5 (aiming for 8); use 60 next week and change to 3 sets of 15
    SS1-DB Rear Delt Raises -- 70 x 15, 80 x 9 (aiming for 12), 90 x 8; use 90 next week and change to 3 sets of 15

    Finishers

    DB Shrugs -- 180 x 5 x 5 with 10 secs rest between; same weight next week but change to 3 sets of 15
    DB Supinated Curls (prog) -- 35 x 15, 40 x 12, 50 x 8, 90 secs rest, 50 x 8, 40 x 12, 35 x 15; same weight next week, but do hammer curls
    DB Tricep Kix (prog) -- 35 x 15, 40 x 12, 50 x 8, 90 secs rest, 50 x 8, 40 x 12, 35 x 15; same weight next week

    Duration -- 5 mins gen w-u; 0h+45m training & c&v; 30 mins finishers

    HR data -- avg 118, max 160; 20 mins "fat", 1h+00m "fit"; most of the time in the "fit" range was during the c&v work

  6. #266
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    1/21 Session 3-4, Squat

    gen w-u: big-3, 1 round -- I've been adding a few seconds to each position, now up to 20 seconds per, but reducing number of rounds; this has me feeling very solid/stable/tight throughout my entire "core"

    warm-ups:

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

    working sets:

    293 x 5, 5, 5, 7; 6 mins rest between; 2 extra reps on set 4 means add 8 pounds for next week

    C&V

    Rack Pulls

    warm-ups:

    225 x 3
    315 x 2

    working set:

    375 x 2; lower back felt very tired after squats, and it took a good 3 to 4 seconds to get the second rep moving off the stops, so I elected to stop here and continue working at this heavy pull weight next week

    Halting Deadlifts

    warm-ups:

    135 x 5

    working sets:

    185 x 8 x 3; 3 mins rest between; since this is a new exercise for me, I held off on going too heavy and want to take another look at the how-to video before loading up, make sure I'm doing 'em right

    Finisher

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

    Duration -- 5 mins gen w-u; 1h+05m training & c&v; 5 mins finisher

    HR data -- avg 113; max 164; 17 mins "fat", 58 mins "fit"

    This completed week 1 of wave 2; continue next week at 4 sets of 5, with 4th set being 5+AMRAP; also start shifting C&V work to sets across rather than pyramids to shave off some gym time.

  7. #267
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    1/24 Measurement Sunday

    Tot wt -- (spot) 202.2 (+2.4); (week avg) 200.9 (+0.8); (long avg) 200.9 (+0.6)

    LBM -- (spot) 182.3 (+1.5); (long avg) 180.5 (+0.3)
    Fat -- (spot) 19.9 (+0.9); (long avg) 20.4 (+0.3)

    Yields an est BF of 10.2%.

    Big week eating apparently, trying to keep kcals up to compensate for increased conditioning work on non-lifting days.

    Prot grams 163; Carb grams 334; Fat grams 114 for daily avg intake 3015 kcals. Protein coming along nicely, but I'd like to trade in some fat grams for more protein, try to get the percentages closer to the desired 30/40/30 (currently averaging around 22/44/34).

    Body-parts are still cycling around normally (no special indications of changing). One metric that was *very close* to signaling a shift was the LBM measurement, as I was 0.2 pounds away from breaking above the +3-sigma process control limit line on the chart. If next week's measurement gets a spot LBM above 182.5, that will be a Rule 1 signal for a process shift upward.

    This week starts week 2 of wave 2, benching today; will report later. I'm also going to try to increase my non-lift conditioning (ergo rowing) work, but just not anywhere near lower body days, as I am just too tired and muscles too tight to interrupt my recovery.

  8. #268
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    1/24 Session 4-1, Bench Press

    gen w-u: big-3, 1 round
    cable face pulls -- 15 x 15 x 1
    cable ext rots -- 15 x 15 x 1, each arm

    warm-ups:

    45 x 5 x 2
    95 x 3
    115 x 3

    working sets:

    147 x 5, 5, 5, 9; 5 mins rest between; very good feeling as the left bicep tendonitis seems to be working itself out (I don't feel like my left arm is going to collapse as I lower the bar to my chest any longer); 4 extra reps on set 4 means add 7 pounds to next week's training weight

    C&V

    Pec Plate Squeeze -- 45 x 20 x 3; next week, go for 3 sets of 25
    SS1-DB Floor Fly -- 70 x 15, 75 x 12, 80 x 8
    SS1-DB Incline Bench Press -- 95 x 12 (aiming for 15), 100 x 12, 110 x 8
    SS2-BB Row -- 150 x 15, 160 x 9 (aiming for 12), 165 x 4
    SS2-Pull-ups -- 3P, 3N, 4S

    Finishers

    2DB Overhead Tricep Extensions -- 60 x 5 x 5, 10 secs rest between sets
    2DB Supinated Bicep Curls -- 60 x 5 x 5, 10 secs rest between sets (I used a lot of "body english" on the last set, seems to be a weight that hits muscle exhaust pretty close)

    I moved the cable face pulls and ext rotations up front to loosen up my shoulders and arms, as I feel this does a great job in getting that tendonitis eased and the area blood flow up to full before benching. I don't have the same sense of left arm failure on OHP day, so I leave these to the end on those days.

    Duration -- 5 mins gen w-u; 1h+05m on training and C&V; 10 mins finishers

    HR data -- avg 117, max 159; 24 mins "fat", 56 mins "fit"

    No rowing machine work today. Maybe Tuesday.

  9. #269
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    1/25 Session 4-2, Deadlift

    gen w-u:

    big-3, 1 round
    DB Suitcase Hold -- 90 x 60 secs x 2 for each arm

    warm-ups:

    135 x 5
    225 x 2
    275 x 1

    working sets:

    293 x 5, 5, 5, 6; 6 mins rest between; a little out of breath but I took some breaths for each rep to try to stave that off; 1 extra rep on set 4 means adding 4 pounds to next week's training weight

    C&V

    BF Leg Extensions -- 100 x 15 x 3
    BF Leg Curls -- 65 x 15 x 3 each leg

    Finishers

    Standing HB Calf Raises (double r-p) -- 220 x 30, 20, 20; I should be getting more, and the calves feel like they can take it, but I just feel my arms and grip tiring even with straps

    Duration -- 15 mins gen w-u; 55 mins training and C&V; 5 mins finishers

    HR data -- avg 118, max 150; 15 mins "fat", 1h+00m "fit"

  10. #270
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    starting strength coach development program
    1/27 Session 4-3, Press

    gen w-u: Big-3, 1 round

    warm-ups:

    45 x 5 x 2
    95 x 3

    working sets:

    121 x 5, 5, 5, 7; 5 mins rest between; 2 extra reps on set 4 means adding 3 pounds for next week's training weight

    C&V

    DB Hi-Pull -- 60 x 12 x 3
    SS1-Side Delt Raise -- 60 x 12, 10, 10 (aiming for 15 x 3)
    SS1-Rear Delt Raise -- 90 x 11, 12, 10 (aiming for 15 x 3)

    Finishers

    DB Shrugs -- 180 x 15 x 3; it's my max DB weight, so I'll just keep doing this, adding sets as the weeks progress
    DB Curls (hammer)(prog) -- 35 x 15, 40 x 12, 55 x 8; 90 sec rest; 55 x 8, 40 x 12, 35 x 15; same weight next week, but do supinated
    DB Tricep Kix (prog) -- 35 x 15, 40 x 12, 55 x 8; 90 sec rest; 55 x 8, 40 x 12, 35 x 15; same weight next week

    Duration -- 5 mins gen w-u; 40 mins training and C&V; 30 mins finishers

    HR data -- avg 118, max 150; 20 mins "fat", 55 mins "fit"

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