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  1. #311
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    4/7 Session 13-4, Squat

    warm-ups:

    95 x 5
    135 x 3
    225 x 3

    working sets:

    251 x 10 x 4; 5 mins rest between; no problem with these, and it appears as if my "cardio" conditioning is improving, as I didn't have to stop to take several breaths as often as last week

    C&V

    (calves only)

    Seated BB Calf Press (r-p) -- 185 x 30 x 4

    Duration -- training 29 mins; C&V 4 mins

    Next week starts 5 x 10's for final week of wave 2; after that, I have 3 weeks of wave 3 where sets will be x8's.

  2. #312
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    4/10 Session 14-1, Bench Press

    warm-ups:

    45 x 5 x 2
    95 x 3

    working sets:

    124 x 10 x 5; 5 mins rest between; no problems at all; next week starts the next wave, sets of 8 at 133 pounds

    C&V

    Incline DB Coffin Press -- 70 x 20, 15, 15
    DB Flyes -- 50 x 20 x 3
    Bench Dips -- 20, 13, 12
    Rotating Push-ups -- 7, 6, 5 each side
    2DB Pullovers (20 + 3 drops) -- 70 x 20, 60 x 12, 50 x 12, 40 x 12
    DB Hi-elbow Row (15 + 3 drops) -- 60 x 15, 50 x 12, 40 x 10, 30 x 15

    Duration -- training 30 mins; C&V 37 mins

    HR data -- max 157; avg 111; "fit" 26 mins:35 sec; "fat" 40 mins:25 sec (I've begun recording HR data again as it contributes to my company team workout challenge.)

  3. #313
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    4/11 Measurement Sunday

    Well, there's not a whole lot to talk about, so here are the raw data:

    Tot Weight -- (spot) 201.8 (-0.2); (week avg) 202.1 (+0.7); (long avg) 201.9 (nc)

    LBM -- (spot) 181.9 (-0.2); (long avg) 182.4 (-0.1)
    Fat -- (spot) 19.9 (nc); (long avg) 19.5 (+0.1)

    Yields an est BF of 9.7%.

    I notice waist-girth is up a quarter-inch, and visual inspection looks like I've put on some bulk in the front around the bottom of the rib-cage. So I can't attribute girth increase to spinal erectors, as in the past -- I'm apparently building up some torso fat in the upper ab.

    At the same time, shoulder girth is up a half-inch, which is *nice* as it gives me a wider look up top.

    All other body-parts are pinned in their usual bounds of variation.

    Eating this week was all over the place -- avgs are 133/281/85 (grams p/c/f) (percentages 22/47/31) for input of 2420 kcals. Happy that fat-intake is down, but the shift was seen over to carbs rather than protein, so I need to make some adjustments there.

    Deadlifts later today as training week 14 continues.

  4. #314
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    4/11 Session 14-2, Deadlift

    warm-ups:

    135 x 5
    225 x 3

    working sets:

    248 x 10 x 5; 5 mins rest between; no problem at all, and plenty of breath, so I conclude my cardio conditioning is improved greatly from this variant

    C&V

    DB Standing Calf Raises (one leg at a time) -- BW+25 pound plate x 30 x 3 for each leg
    KB Seated Tibialis Squeeze (5 pound kettlebell on toes, one leg at a time) -- 30 x 2

    Ab roller -- 10 reps

    Duration -- training 32 mins; C&V 8 mins

    HR data -- max 150; avg 111; "fit" 15:20; "fat" 24:40

  5. #315
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    4/13 Session 14-3, OH Press

    warm-ups:

    45 x 5 x 2
    65 x 3

    working sets:

    100 x 10 x 5; 5 mins rest between; no problem, but it did feel kinda heavy today

    C&V

    3-Count up/down DB Side Delt Raises (10-15 + 3 drops) -- 24 x 15, 20 x 10, 16 x 12, 10 x 12; increase weights next time
    Lying Pronated DB Rear Delt Raise (20 + 3 drops) -- 40 x 20, 30 x 15, 24 x 20, 20 x 20; increase weights next time
    2DB Front Delt Raise (15 + 3 drops) -- 40 x 15, 30 x 12, 24 x 12, 20 x 10; increase weights next time
    Rev Arnolds (15-20 + 3 drops) -- 30 x 15, 24 x 12, 20 x 12, 16 x 12; leave weights as is

    25-plate Bus Drivers -- 4 x 10

    Seated Supinated DB Shrugs -- 110 x 20 x 3; increase to 120 next time
    Standing DB Shrugs w/ 2-sec hold at top -- 110 x 20 x 3; increase to 120 next time

    Duration -- training 30 mins; C&V 41 mins

    HR data -- max 158; avg 119; "fit" 48:04; "fat" 23:12; most of the "fat" time was during the OH Press, while the C&V work dominated the "fit" range

  6. #316
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    4/15 Session 14-4, Squat

    warm-ups:

    95 x 5
    135 x 3
    225 x 3

    working sets:

    251 x 10 x 5; 5 mins rest between; no problems and (again) the 5 sets went off without a hitch -- improved cardio condition

    C&V

    Seated BB Calf Raises -- 185 x 30 x 3
    Tibialis Raises -- 185 x 30

    Duration -- training 36 mins; C&V 4 mins

    HR data -- max 167; avg 127; "fit" 29:46; "fat" 10:00

  7. #317
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    4/17 Session 15-1, Bench Press

    warm-ups:

    45 x 5 x 2
    85 x 3

    working sets:

    133 x 8 x 3; 3 mins rest between; no problems

    C&V

    Incline DB Coffin Press -- 70 x 20 x 3; weights up next time
    DB Flyes -- 50 x 20 x 3; ok on this weight
    2DB Pullovers (20 + 3 drops) -- 70 x 20, 60 x 12, 50 x 15, 40 x 16; weights up next time
    DB Hi-elbow Rows (15 + 3 drops) -- 60 x 15, 50 x 15, 40 x 15, 30 x 15; weights up next time
    DB Shrugs ("century set") -- 60 x 100 x 1; weight up next time

    Duration -- training 13 mins; C&V 33 mins

    HR data -- max 160; avg 114; "fit" 25:27; "fat" 20:53

  8. #318
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    4/18 Measurement Sunday

    All right, well, I think my conditioning has exceeded my caloric intake. I have 4 weight-downward weeks in a row, and this past week's daily check-ins have graphed out to looking like my weight fell off a cliff.

    Total weight -- (spot) 200.2 (-1.6); (week avg) 201.1 (-1.0); (long avg) 201.8 (-0.1)

    LBM -- (spot) 180.5 (-1.4); (long avg) 182.3 (-0.1)
    Fat -- (spot) 19.7 (-0.2); (long avg) 19.5 (nc)

    Yields an est BF of 9.7%.

    Not a whole lot to say -- part measures and fat pinches seem to indicate that I am dropping some torso fat, but the total weight drop also means that I am losing mass in general. Today's LBM number was nearly low enough to penetrate the lower process limit line (minus-3-sigma), which would have triggered a process shift and a new set of limit lines. It didn't, but it definitely indicates I need to do *something* to reverse the trend, or else risk losing those hard-fought non-fat gains I've made.

    Eating : 143/261/113 (21%/40%/39%) for 2630 kcals -- so that's a little bit better than last Sunday's record. Contributing to this, I recently discovered that my wife has been doing food-prep and shopping along a "keto-friendly" diet; I've been getting my carbs as side-dishes, but didn't realize that keto trades away some protein intake in favor of fat. So I need to boost my protein intake *again* to off-set the trade-off.

  9. #319
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    4/18 Session 15-2, Deadlift

    warm-ups:

    135 x 5
    225 x 3

    working sets:

    267 x 8 x 3; 4 mins rest between; no problems

    C&V

    Standing 1-Leg Calf Raise (w/ 25# plate in hand) -- 30, 30, 30 each leg
    Seated Tibialis Squeeze (w/ 8# kettlebell hanging on toes) -- 30 each leg

    **NEW** Power Clean trials

    Basic Posture and Straight-elbow Jumping -- 55 x 5 x 2
    Straight-elbow Jump to Rack -- 55 x 5 x 2

    I've elected to attempt to teach myself to do this, after having watched Rip's series of how-to videos a number of times, breaking down the movement pattern into components. I think I've gotten a decent handle on jumping while keeping the elbows straight and locked. However, my shoulder flexibility is such that the rack position has the bar about 2 inches in front of my delts -- it comes nowhere near floating on the front heads -- doesn't hit the chest (good) or throat (also good), but I have very limited ability to push my elbows high enough to get the bar all the way to the touching the front delt heads as depicted. I'll keep working on these first basic moves on lower-body days, and add the shin-to-jumping-point-to-jump&rack sequence on Squat day.

    I *did* note a considerable increase in heart-rate during these 4 sets of Power Clean jumps.

    Duration -- training 20 mins; C&V 8 mins; Power Clean 4 mins

    HR data -- max 154; avg 114; "fit" 23:35; "fat" 8:36

  10. #320
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    Quote Originally Posted by Bruce Ware View Post
    I've elected to attempt to teach myself to do this, after having watched Rip's series of how-to videos a number of times, breaking down the movement pattern into components. I think I've gotten a decent handle on jumping while keeping the elbows straight and locked. However, my shoulder flexibility is such that the rack position has the bar about 2 inches in front of my delts -- it comes nowhere near floating on the front heads -- doesn't hit the chest (good) or throat (also good), but I have very limited ability to push my elbows high enough to get the bar all the way to the touching the front delt heads as depicted. I'll keep working on these first basic moves on lower-body days, and add the shin-to-jumping-point-to-jump&rack sequence on Squat day.
    Good on ya for giving them a go. They do take a bit to get the technique down, but keep at it.

    For the flexibility issues, perhaps, with an empty bar, get it into the rack position and have a partner apply gentle pressure upwards on your elbows. It makes sense that you're tight this way, as you've likely never really had to put and keep your arms in that position for your entire life. Or perhaps another bar or mop handle in the J-hooks and set your elbows on top of it while applying pressure yourself.

    Quote Originally Posted by Bruce Ware View Post
    I *did* note a considerable increase in heart-rate during these 4 sets of Power Clean jumps.
    Yeah, they're good for that. That means you're doing something right!

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