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  1. #271
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    • starting strength seminar april 2021
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    1/28 Session 4-4, Squat

    gen w-u: Big-3, 1 round

    warm-ups:

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

    working sets:

    301 x 5, 5, 5, 8; 5 mins rest between; 3 extra reps on set 4 means adding 12 pounds to next week's training weight

    C&V

    Rack Pulls

    warm-ups:

    225 x 3
    315 x 2

    working set:

    375 x 5; I finally got it! 5 reps, and very little hesitation or strain, bracing and big-3 core work has helped; add 5 pounds next week

    Halting DLs

    warm-ups:

    135 x 5

    working sets:

    195 x 8 x 3

    Finishers

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

    Duration -- 5 mins gen w-u; 1h+00m training and C&V; 5 mins finishers

    HR data -- avg 127, max 168; 10 mins "fat", 1h+00m "fit"

    I'm going to attempt to get a rowing session in during this 2-day rest/recovery weekend; wave 2 completes next week

  2. #272
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    1/31 Measurement Sunday

    Tot wt -- (spot) 203.8 (+1.6); (week avg) 202.4 (+1.5); (long avg) 201.7 (+0.8)

    LBM -- (spot) 183.7 (+1.4); (long avg) 183.7 (+3.2) **
    Fat -- (spot) 20.1 (+0.2); (long avg) 18.0 (-2.4) **

    ** - This LBM triggered a 6-Sigma Rule 1 process shift, requiring a new average and new set of process limits. The LBM long avg is high due to only one data point, and consequently the Fat is low. Limits are also pretty wide at this point, but more data over the next couple of weeks will pull them in and firm up the long averages a bit better.

    For now, these numbers yield an est BF of 8.9%. That will likely move up as more data is collected under the new process limits.

    Body-part measures are holding steady, and it looks like maybe I've added a bit more to my flexed upper arm and forearm; we'll see if the improvements continue to next week.

    Eating was apparently pretty high this week: gP 155, gC 355, gF 113 for about 3060 kcals intake per day. Not quite sure where all the carb grams came from, but I have no complaints. I'd like to trade off some fat grams for more protein grams per day, so we'll see how that goes.

    Still haven't managed to find the motivation to hit the rower. But I did push the snow-blower around outside this morning, so that's a bit of conditioning work at least!

    Later today will be benching day, the start of week 3 on the second wave of this base building MED variant.

  3. #273
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    1/31 Session 5-1 Bench Press

    gen w-u: Big-3, 1 round (25 seconds per element)

    warm-ups:

    45 x 5 x 2
    95 x 3
    125 x 3

    working sets:

    154 x 5, 5, 5, 7; 5 mins rest between; plus-2 reps on last set means a new adjusted 1RM for the start of wave 3 next week, and it will be 153 - 1 pound less than today, simply because today's lift was greater than the target of 80% of 1RM for next week, which is the aspect of the "self-regulating" function of this variant

    C&V

    Plate Squeeze -- 45 x 25 x 3
    SS1-DB Floor Fly -- 75 x 12, 8, 7 (was aiming for 15 x 3, so we'll stick with this weight next week)
    SS1-DB Incline Bench Press -- 110 x 10 x 3
    SS2-BB Row -- 160 x 10 x 3
    SS2-Pull-ups (P/N/S) -- 200 x 5, 5, 4

    Finishers

    SS3-Lying EZ Bar Tricep Extension -- 60 x 10 x 3
    SS3-DB Hammer Curls -- 60 x 10 x 3
    Cable External Shoulder Rotations -- 15 x 15 x 3 each arm

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

    No HR data will be collected on training days this week; *if* I get on to the rower, I'll put on the monitor and get some data.

  4. #274
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    2/1 Session 5-2 Deadlift

    gen w-u: Big-3, 1 round
    DB "Suitcase Hold" -- 90 x 60 secs each arm x 2

    warm-ups:

    135 x 5
    225 x 2
    275 x 1

    working sets:

    297 x 5, 5, 5, 6; 6 mins rest between; I could/should have gotten more than +1 on the last set, but I felt my body position wobble and elected to end the set; next week, training weight will be 307 to start

    C&V

    BF Leg Extensions -- 110 x 15 x 3
    BF Leg Curls -- 70 x 15 x 3 each leg

    Finishers

    Standing BB Calf Raises (double r-p) -- 225 x 30 x 3; first time I've gotten all reps on this exercise!

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

  5. #275
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    2/3 Session 5-3 Press

    gen w-u: Big-3, 1 round

    warm-ups:

    45 x 5 x 2
    95 x 3

    working sets:

    124 x 5, 5, 5, 6; 5 mins rest between; felt very solid throughout, reminding to keep the quads/hams/glutes tight. I did my first light warm-ups sitting on the floor inside the rack -- I'd seen a video suggesting that this was a good way to think deeper about isolating and solidifying the lower body because it cannot "help" the pressing movement (even accidentally). I could feel the difference, but I went to normal standing position at my weighted warm-ups. +1 rep on last set means next weeks training wave starts at 124, and I expect to get a nice boost in extra reps doing sets of 4.

    C&V

    **new exercises**

    DB "Reverse Arnold's" -- 20 x 10, 30 x 10, 35 x 6; this feels hard, but re-engages the front delts which I had not been working on for a few weeks (they should be getting enough work on pressing, bench and overhead, but I may not be engaging them completely)

    DB Incline Rear Delt Raise -- 20 x 10, 35 x 10, 55 x 10; I thought this would be harder because of the extra pull upward at the end of the raise, but I handled the weight pretty well; rear delts must be doing okay

    DB Side Delt Raise w/2-sec hold and last set pulses -- 20 x 10, 30 x 10, 30 x 10+20 pulses; the hold at the top is pretty hard, but not too bad; pulses at the end put some good pressure on the side delts without engaging the traps, which I'd probably been doing all along

    We'll keep these new ones in place for wave 3 and see how the shoulders respond; I'm looking for some increased size all around since I feel that the current structure has gotten as strong as it is going to get (~give/take a couple pounds) until I add some mass to them.

    Finishers

    DB Shrugs -- 180 x 15 x 3

    Supinated DB Curls (prog) -- 35 x 15, 40 x 12, 55 x 8; 90 secs rest; 55 x 8, 40 x 12, 35 x 15; going to boost the hi-rep exercises next week to 40 x 15 and 50 x 12, but leave the heavy 8's at 55

    DB Tricep Kix (prog) -- 35 x 15, 40 x 12, 55 x 8; 90 secs rest; 55 x 8, 40 x 12, 35 x 15; same increase for these

    Duration -- 5 mins gen w-u; 50 mins training and C&V; 30 mins finishers

  6. #276
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    2/4 Session 5-4 Squat

    gen w-u: Big-3, 1 round

    warm-ups:

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

    working sets:

    313 x 5 x 4; 6 mins rest between; no extra reps on set 4, although I had another 1 or 2 "in the tank", but my session started late in the day and I was hurrying

    C&V

    Rack Pulls

    warm-ups:

    225 x 3
    315 x 2

    working set:

    380 x 5; must be doing something right, because after struggling for a couple of weeks to knock out 5 @ 375 and finally getting them all last week, this week's 380 felt easy, leaving the stops without a long/hard grind-y pull

    Halting Deadlifts

    warm-ups:

    135 x 5

    working sets:

    205 x 8 x 3

    Finishers

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

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

    Next week (Sunday) starts wave 3 of this variant, where I'll be doing 4 sets of 4 reps each, AMRAP 4+ on last set, for 3 weeks. The weights used for the first week seem to have fallen into the same range as the weights I just completed, except for Deadlift, which has made a somewhat bigger jump (10 pounds), which I cannot explain. I'll continue the C&V and Finishers exercises, as they seem to be doing a good job keeping my total volume up high enough without affecting the main lifts. And I will definitely begin using my non-lift days to start up rowing on the ergo, as it appears that the rowing club will be trying to get us an actual season on the water this summer, and I want to get my cardio conditioning up to support that.

  7. #277
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    2/7 Measurement Sunday

    Tot wt (spot) 203.0 (-0.8); (week avg) 202.4 (nc); (long avg) 201.9 (+0.2)

    LBM (spot) 183.7 (nc); (long avg) 183.7 (nc)
    FAT (spot) 19.3 (-0.8); (long avg) 18.2 (+0.2)

    Yields an est BF of 9.0%.

    My fat-pinch test spots are feeling tighter, and overall I feel like I'm getting a more solid look, especially on my chest and shoulders. Weight drop-off this week was small, but I can attribute it to skipping a couple of meals on my non-training days -- just didn't feel hungry enough to go after it.

    Eating avgs: gP 138, gC 263, gF 85 for 2350 kcals. A big drop from last week. I did accomplish some non-training conditioning work -- shoveling snow, but I don't think that burned off so much. Looking outside now, I guess I'll be repeating that "exercise" again today, as the wet white stuff is starting to pile up in the driveway again. I love the look of the snow falling against my pines and hollies -- it brings a "home-y" feeling to my Nordic heart. LOL

    Still planning to start wave 3 week 1 this afternoon with the 4x4 bench press. I don't think pushing the snow around will affect that, but we'll see and I'll post here.

  8. #278
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    2/7 Session 6-1 Bench Press

    gen w-u: Big-3, 2 rounds

    warm-ups:

    45 x 5 x 2
    95 x 3
    125 x 3

    working sets:

    153 x 4, 4, 4, 8; 5 mins rest between; a little pain in the left bicep tendonitis area, but it eased out after a few reps; +4 on last set means add 8 pounds to next week's training weight

    C&V

    Plate Squeeze -- 45 x 25 x 3
    Rot Incline Push-ups -- 5 x 3 each side

    SS1-DB Floor Fly -- 75 x 15 x 3
    SS1-DB Incline Bench Press -- 110 x 10 x 3

    SS2-Supported DB Row, 3-way -- 50 x 10 x 3; temp replace for BB Rows
    SS2-Pull-ups P/N/S -- 3, 3, 3; the db rows really tired out the lats and reduced the pulls

    Finishers

    SS3-EZ Bar Lying Tricep Exts -- 60 x 10 x 3
    SS3-DB Supinated Curls -- 60 x 10 x 3
    Cable Ext Rots -- 15 x 15 x 3 each arm
    Ab Pike-crunches -- 10 x 2; although the Big-3 has done a great job building "core" stability, these pike-crunches made my abs cramp up -- I need to work them a tad more

    Duration -- gen w-u: 5 mins; training and C&V: 1h+10m (25/45); finishers: 10 mins

    Early morning snow removal operation does not seem to have impacted this training session, although maybe the tendonitis was a bit more apparent than I expected and had me concerned for the first set of benches, but it all worked out in the end anyway.

  9. #279
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    2/8 Session 6-2 Deadlift

    general w-u: Big-3, 1 round (still having ab cramps from yesterday's pike-crunches! LOL; good bracing today though)

    warm-ups:

    135 x 5
    225 x 3
    275 x 1

    working sets:

    307 x 4, 4, 4, 6; 5 mins rest between; +2 reps means add 8 pounds to next week's training weight

    C&V

    BF Leg Exts -- 120 x 15 x 3
    BF Leg Curls -- 70 x 15 x 3 each leg

    Finishers

    Standing BB Calf Raise w/ Tibialis Squeeze (just pulling the toes up between reps) -- 225 x 30 x 3; wow! my calves front and back are on fire

    Duration -- gen w-u: 5 mins; training and C&V: 50 mins; finishers: 5 mins

  10. #280
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    starting strength coach development program
    2/10 Session 6-3 Press

    gen w-u: Big-3, 1 round

    warm-ups:

    45 x 5 x 2
    95 x 3

    working sets:

    124 x 4, 4, 4, 6; 5 mins rest between; +2 reps means add 3 pounds to next week's training weight

    C&V

    A whole pile of dumbbell work on delts and traps, using giant sets and light weights, but really revving up the body-building type of exercises to try to force some muscle size growth; more cross-sectional area should lead to increased strength generally. Without detailing the exercises, my spreadsheet tells me I did 610 reps for a total of 15,030 pounds.

    I had originally programmed to add arm work for finishers, but this new C&V took it all. I will see if I have anything left after squat day tomorrow to make up for the arms workout.

    Duration -- gen w-u: 5 mins; training and C&V: 1h+15m

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