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Thread: BWare's Intermediate Training Log

  1. #291
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    3/10 Session 9-4, Squat

    back hyperexts as warm-up -- 1 x 20

    squat warm-ups:

    95 x 5
    135 x 3
    225 x 3

    working sets:

    232 x 12 x 3; 5.5 mins rest between; this lift did not feel heavy, but of the 4 main lifts, it took the most breath out of me to get all 3 sets of 12; not looking forward to next weeks' 4 x 12, but we'll drive on and see what happens

    Seated Calf Raises -- 135 x 30 x 4

    After the squats, I really didn't have the ooomph left to do any of the C&V I had preliminarily programmed -- mostly dumbbell lunges. I'll try to add some leg extensions and leg curls in next week in the C&V slot.

    Duration -- gen w-u 5 mins; training 35 minutes (one of the shortest duration workouts I've done in a long time).

  2. #292
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    3/12 "Rest day" -- did some "glamor" arms and ab work, looking for that getting ready to row an 8-sweep shell "pump" for the summer

    --

    3/13 Session 10-1, Chest

    bench press warm-ups:

    45 x 5 x 2
    95 x 3

    working sets:

    114 x 12 x 4; 5 mins rest between; first set was associated with a lot of clicking in my left shoulder, but things lubricated very quickly and the remainder of the sets went very smoothly; next week is 5 x 12's at same weight.

    C&V

    DB Coffin Press -- 55 x 20 x 3
    DB Flyes -- 35 x 20 x 3
    Bench Dips (3xAMRAP, chest emph) -- 20, 20, 17
    Rotating Push-ups (3xAMRAP ea side)-- 9, 7, 6

    BB Row (3 sets, r-p) -- 105 x 20 x 3
    1-Arm DB Row -- 30 x 10 x 10 each side

    Duration -- training 25 mins; C&V 35 mins

  3. #293
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    3/14 Measurement Sunday

    Tot wt -- (spot) 202.0 (+0.8); (week avg) 201.2 (+0.6); (long avg) 201.8 (+0.1)

    LBM -- (spot) 182.1 (+0.4); (long avg) 182.4 (nc)
    Fat -- (spot) 19.9 )+0.4); (long avg) 19.4 (+0.1)

    Yields an est BF of 9.6%.

    Eating -- 151/266/104 (23%/41%/36%) at 2605 Kcals. Targets are 30%/40%/30%, so I need to trade off some of those fat grams for some more protein grams. Once I can hit my percentage targets, I'll start ratcheting up the Kcals intake, which has gotten better over the past couple of weeks after a big drop in February.

    Some of the body-part measures show some signs of growth, but only fractions of an inch so far; the additional C&V work should aid in triggering some increase in muscle cross-sectional area (the "pump") during this high-volume muscle conditioning phase.

    Schedule calls for deadlifts later today, but I may take a day off to have an outing with the family. We've been locked down long enough.

  4. #294
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    3/15 Session 10-2 Deadlift

    warm-up -- back hyperexts on bench: 20 x 1

    deadlift warm-ups:

    135 x 5
    225 x 2

    working sets:

    229 x 12 x 4; 5 mins rest between; after last week's 3 x 12, I thought this would take more "gas" to get through, but it actually went pretty well; next week is 5 x 12.

    C&V

    Leg Exts -- 135 x 15 x 3
    Leg Curls -- 90 x 15 x 3 ea side
    Standing BW Calf Raises -- 30 x 4

    Duration -- gen w-u 5 mins; training 27 mins; C&V 20 mins

  5. #295
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    3/16 Session 10-3 OHPress

    warm-ups:

    45 x 5 x 2
    65 x 3

    working sets:

    92 x 12 x 4; 5 mins rest between; much better flow than last week's round, I think I just got better locked in physically and mentally; 5 x 12 next week

    C&V -- I cut back the volume some, but will be making some adjustments to these exercises next week. I think it is still a good plan to keep as much volume on upper-body days as I can tolerate.

    Reverse Arnold's -- 20 x 16, 15, 15
    Around-the-World's -- 16 x 15 x 3
    Seated Supinated DB Shrugs -- 80 x 20 x 3
    Standing DB Shrugs w/ 2-sec hold -- 90 x 20 x 3

    Duration -- training 26 mins; C&V 25 mins

  6. #296
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    3/18 Session 10-4 Squat

    warm-ups:

    95 x 5
    135 x 3
    225 x 3

    working sets:

    232 x 12 x 4; 5.5 mins rest between; okay, so to get all these done, I would typically get the first 5 or 6 reps of each set, then have to stand and take 3 or 4 breaths to get my air back -- still with the loaded bar in place (I didn't re-rack or anything -- I call it "loaded rest"); probably shouldn't worry about time-under-tension since a complete set with loaded rest takes about 1:10 for 12 reps. I was puffing pretty good by the last couple of reps on each set. Next week's 5x12 is gonna be interesting...

    C&V

    Calf raises only -- too tired for anything else

    135 x 30 x 4

    Duration -- training 34 mins; C&V 4 mins

  7. #297
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    3/20 Session 11-1, Bench Press

    warm-ups:

    45 x 5 x 2
    95 x 3

    working sets:

    114 x 12 x 5; 5 mins rest between; yes, that's 60 total reps; like the previous 2 weeks of this variant, the first set was associated with a fairly uncomfortable level of pain in my left shoulder -- I should say "bicep" because I think it is a form of bicep tendonitis -- but it loosened up nicely in the subsequent sets. This was not a challenging weight, but a goodly number of reps in relatively short time, and my chest feels like it has a good "pump" going.

    C&V

    2DB Coffin Press -- 60 x 20 x 3
    2DB Partial Flyes -- 40 x 20 x 3
    Bench Dips (chest focus) -- 15, 14, 12
    Rotating Push-ups -- 7, 6, 6 each side

    BB Row (r-p) -- 105 x 20 x 3
    1-Arm DB Row -- 40 x 10 x 10 each side
    2DB Pull-overs (20 + 3 drops) -- 50 x 20; 40 x 20; 30 x 20; 20 x 20
    2DB Hi-elbow Rows (15 + 3 drops) -- 50 x 15; 40 x 15; 30 x 15; 20 x 11

    Duration -- training 30 mins; C&V 1h+02m

  8. #298
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    3/21 Measurement Sunday

    Tot wt -- (spot) 203.0 (+1.0); (week avg) 202.6 (+1.4); (long avg) 201.8 (nc)

    LBM -- (spot) 183.0 (+0.9); (long avg) 182.4 (nc)
    Fat -- (spot) 20.0 (+0.1); (long avg) 19.4 (nc)

    Yields an est BF of 9.6%.

    Eating avgs -- 167/306/127 for 3035 kcals -- protein/carb/fat; by percentages 22/40/38

    Big eating week, as can be seen by the week's avg weight as well as the avg daily number of kcals intake. I'm not happy with the macro mix, though -- I am having trouble moving extra fat grams over into protein, as my target percentages are 30/40/30. Carbs are right on target.

  9. #299
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    3/22 Session 11-2 Deadlift

    general warm-up: Big-3 and back hyperextensions on bench

    deadlift warm-ups:

    135 x 5
    225 x 3

    working sets:

    229 x 12 x 5; 5 mins rest between; yep, 60 reps of deadlifts is exactly as bad as it sounds; I tracked the amount of time one set took, and if I was working with the "time-under-tension" idea, I'd be claiming about 85 seconds per set; I was breathless after the second set, but recovered pretty rapidly for each set after that, so it seems the "conditioning" aspect of this high-volume work is having the desired outcome.

    C&V

    only enough "gas" in the tank for calves; AMRAP x 4 squatting on my thighs (I put a yoga block under my hammies after the first set due to knee ache developing), I got 25/30/30/30

    Duration -- gen w-u 5 mins; training 40 mins; C&V 7 mins

  10. #300
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    starting strength coach development program
    3/23 Session 11-3, OHPress

    warm-ups:

    45 x 5 x 2
    65 x 3

    working sets:

    92 x 12 x 5; 5 mins rest between; no issues at all getting these

    C&V

    DB Side Delt Raises (3-count up & down; 10-15 + 3 drops) -- 20 x 10, 16 x 10, 10 x 10, 6 x 10
    Lying Rear Delt Raise (pronated, 20 + 3 drops) -- 24 x 20, 20 x 15, 16 x 16, 10 x 20
    2DB Front Delt Raise (15 + 3 drops) -- 24 x 15, 20 x 20, 16 x 15, 10 x 20
    Rev Arnold's (15-20 + 3 drops) -- 20 x 15, 16 x 12, 10 x 15, 6 x 15

    Bus Drivers (10# plate) -- 20 x 4

    Seated DB Shrugs -- 90 x 20 x 3
    Standing DB Shrugs w/ 2 sec hold at top -- 100 x 20 x 3

    Duration -- training 30 mins; C&V 45 mins

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