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  1. #21
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    • wichita falls texas june seminar date
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    12/29 - Measurement Sunday

    Weight: (spot) 197.6 (-0.6); (week avg) 198.1 (nc); (long-term avg) 195.0 (+0.2)

    Lean Mass: (spot) 178.7 (-0.2); (long-term avg) 177.7 (+0.2)

    Fat Mass: (spot) 18.9 (-0.4); (long-term avg) 17.3 (nc)

    Yields an est BF of 8.9%. This is still an artificially low percentage; this week's total spot weight makes 3 of the last 5 measurements above the 1-sigma line, but the signal is 4 of 5, so I may have to wait for next week's measurement check to get a process shift.

    It was a pretty sad eating week, as I only managed an average of 107 g protein, 283 g carbs, and 68 g of fat for 2170 kcals. However, nothing appeared to be out of the ordinary measurement-wise, so maybe it takes a while to show up, and that gives me the coming week to restore my typical eating habits.

    Body-part measures are all stable within the normal variation; I do have an all-time new high on my forearm girth -- it's up to 13.0 inches. I think the heavier pull exercises are improving my grip strength, which is helping drive the forearm size up.

    Today marks the official start of my "2020 lifting year", and I'm setting up my short- and long-term goals, not only for weight x rep targets, but also for general body weight and size metrics. Kinda thrashing around on what I want to aim for in terms of body-weight; I'm thinking 200 pounds and somewhere between 12% and 15% body-fat are good targets to aim for. I don't want to get "too heavy" - that becomes a penalty when I get back in the shell come spring and back into the sweep rowing sport as a new intermediate. I don't know if I have the full power of what it takes to try for the men's masters racing team; I may introduce some Dynamic Effort lifting into the training routine in a few weeks, to improve my explosiveness/power.

  2. #22
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    12/29 Session 1-1 (2020 program year start)

    Squat (intensity) --

    Warm-ups:

    45 x 5
    135 x 5
    225 x 5
    315 x 3

    Working sets: 360 x 5; 305 x 5 x 2; ROM was a bit short on rep #5 of the main lift; rest interval was about 6 minutes - I may need to start extending that rest to make sure I don't cheat any reps. Those 305 back-off sets felt really heavy still after ~6 minutes of rest. LOL!

    Deadlift (volume) --

    Warm-ups:

    135 x 5
    225 x 5

    Working sets: 255 x 5 x 3

    Completed session with 3 supersets of EZ Curls (60 x 12) and LTEs (60 x 12)

    Duration: 1h+20m

    Most of that time was spent resting. I am using an MED variant I picked up from Baker, except intensity progression will be targeted for odd-number weeks (volume progression is automatic using this variant). Due to prepping for spring rowing season, I will be using the even-number weeks to do a Dynamic Effort (DE) variant of the main (odd) week tonnages to build up explosiveness and conditioning.

  3. #23
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    12/30 Session 1-2

    Bench Press (intensity) --

    Warm-ups:

    95 x 5
    135 x 5
    155 x 5

    Working set with 2 back-off sets:

    200 x 3
    175 x 3 x 2

    Next time this comes up, I'll be upping the repxset count to 4x1/4x2 at the same weight; progression will got to 5x, then increment in weight.

    Press (volume) --

    Warm-ups:

    45 x 5
    95 x 5

    Working sets:

    115 x 3 x 3

    Next round, this will increase to 4x3.

    BB Rows (pulling assist) --

    Working sets:

    200 x 8 x 3

    Go to 205 next time.

    Duration -- 1h+00m

  4. #24
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    1/1 Session 1-3

    Deadlift (intensity) --

    Warm-ups:

    225 x 5
    275 x 5
    315 x 3

    Working set: 340 x 5; Yeah, I got it! A month ago, an attempt at 340 would not even leave the ground, but today I got all 5 with solid form, a good bar-speed, and even felt I had some in the tank to do another.

    Squat (volume) --

    Warm-ups:

    135 x 5
    225 x 5
    275 x 3

    Working sets: 295 x 5 x 3

    Completed session with 3 x supersets EZ Curls (60 x 12) and LTEs (60 x 12)

    Duration: 1h+00m

    I just picked up a solid interest from several members of last summer's novice rowing group who want to start training on SS/NLP; I have 4 people coming over to my basement at different times during the week to do some lifting, and it gives me a chance to demonstrate the form I have learned from the books and videos here. I'm also better equipped than the local commercial gym for this mode of training. The group is also amongst the "Masters" age demographic (like me, but I think I'm the oldest) so I will have them using the modifications prescribed by Sullivan & Baker.

  5. #25
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    1/3 Session 1-4

    Press (intensity) --

    Warm-ups:

    45 x 5
    95 x 5
    115 x 3

    Working set: 140 x 3; back-off sets: 125 x 3 x 2; solid form and strong movement - plenty in the tank! Will be increasing to sets of 4 reps next.

    Bench Press (volume) --

    Warm-ups:

    45 x 5
    95 x 5
    135 x 5

    Working sets: 155 x 3 x 3; again, going for sets of 4 reps next time, but that will be after the next week when I do all my volume work using the DE method as prep for Spring rowing season.

    Pull-/Chin-ups (p/s/n) -- 6 x 3; reduced assistance, but still estimating about 145 pounds worth of body-weight. Increase to 7x next time;; when I get to 10x, I will reduce the amount of assistance again and re-start the progression at 6x.

    Duration: 0h+55m

    Ends first week of "program year 2020". Computed 1RMs for the 4 lifts are:

    Squat start - 382; current - 405
    Press start - 144; current - 150
    Bench Press start - 204; current - 212
    Deadlift start - 338; current - 368

    Looks like a continuation of the progression, although maybe not linear, but still moving up nicely.

  6. #26
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    1/5 Measurement Sunday

    Total weight -- (spot) 196.6 (-1.0); (week avg) 198.1 (nc); (long-term) 197.2 (+2.2)

    Lean mass -- (spot) 176.8 (-1.9); (long-term) 177.3 (-0.4)

    Fat mass -- (spot) 19.8 (+0.9); (long-term) 19.9 (+2.6)

    The total weight measure today finally triggered the total weight process shift I'd been expecting for a couple of Sundays now; this brought the body-fat pounds and percentage up to the actual (corrected) levels that I've been waiting for. Officially now at 10.1%.

    Body-part measures held around the usual values.

    Eating was a bit better at 2455 kcals average a day, broken out as 117g protein, 297g carbs, and 89g fat.

    ------

    Session 2-1

    Squat (intensity) --

    Warm-ups:

    45 x 5
    135 x 5
    225 x 5
    315 x 3

    Working set:

    365 x 3

    Back-off sets:

    335 x 5 x 2

    Deadlift (volume/DE version) --

    Warm-ups:

    135 x 5
    225 x 5

    Working sets:

    255 x 1 x 15; averaging about 20 seconds intervals between lifts.

    Completed session with 3 x supersets Curls (60 x 12) and LTEs (60 x 12).

    Duration: 1h+00m

  7. #27
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    1/6 Session 2-2

    Bench Press (intensity) --

    Warm-ups:

    45 x 5
    95 x 5
    155 x 3

    Working set:

    200 x 4; Failed, only got 2 reps. Felt a hard tweak in the left bicep/elbow on rep 1, and rep 2 was a really long tough push; rep 3 never got off my chest. Good thing for well-placed safety stops!

    Back-off sets:

    175 x 5 x 2; got 5 and 4; gave myself a decent amount of rest time between sets - about 5 minutes or so - but clearly not enough to fully recover. I will repeat this level of effort at next bench intensity session next week.

    Press (volume/DE version) --

    Warm-ups:

    45 x 5
    95 x 5

    Working sets:

    105 x 3 x 10; took about 40 seconds between sets and went fast rep pace.

    BB Rows --

    Working sets:

    205 x 8 x 3; that's starting to feel heavy - I may have enough to get one more progression at 8 rep-sets, but after that may drop down to 5 rep-sets.

    Duration: 1h+10m

    Off day tomorrow - I will be doing some rowing/ergo interval work.

  8. #28
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    1/8 Session 2-3

    Deadlift (intensity) --

    Warm-ups:

    225 x 5
    275 x 5
    315 x 3

    Working set: 345 x 5; yeah! I have to conclude that I am officially un-stuck and linear progress has resumed.

    Squat (volume/DE) --

    Warm-ups:

    45 x 5
    135 x 5
    225 x 5

    Working sets: 275 x 2 x 12; fast bar-speed had me puffing pretty good; I averaged about 45 seconds between sets.

    Completed the session with 3 x supersets of Curls (60 x 12) and LTEs (60 x 12).

    Duration: 1h+05m

  9. #29
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    1/10 Session 2-4

    Press (intensity) --


    Warm-ups:

    45 x 5
    95 x 5
    115 x 3

    Working set: 142.5 x 3; nailed it! Solid 3 to 4 second grind on the last rep, but the movement upward never stopped - just got really slow! I estimate an RPE of about 7 to get that one.

    Back-off sets: 125 x 3 x 2

    Bench Press (volume/DE) --

    Warm-ups:

    45 x 5
    135 x 5

    Working sets: 145 x 3 x 10; averaged about 35 seconds between set.

    Pull-ups to complete the session -- 6 x 3.

    Duration: 0h+45m

  10. #30
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    starting strength coach development program
    1/12 Measurement Sunday

    Total weight -- (spot) 200.0 (+3.4); (week avg) 198.5 (+0.4); (6sig avg) 197.8 (+0.6)

    Lean mass -- (spot) 180.2 (+3.4); (6sig avg) 178.2 (+0.9)

    Fat mass -- (spot) 19.8 (nc); (6sig avg) 19.6 (-0.3) yields an est BF% of 9.9%

    My target for the end of March is a 6sig avg of 200 at 12% BF.

    Body-part measurements are all generally working around their normal range of variation values.

    Eating this week was a nice improvement over last -- taking in a daily average of 2855 kcals distributed as 145 g of protein, 335 g of carbs, and 104 g of fat.

    Later today will be the start of week 3 of the 2020 program year, heavy squat day.

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