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Thread: BWare's Intermediate Training Log

  1. #321
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    4/20 Session 15-3, OH Press

    warm-ups:

    45 x 5 x 2
    75 x 3

    working sets:

    108 x 8 x 3; 3.5 mins rest between; felt kinda slow, but still plenty of lift

    C&V

    2DB Side Delt Raises (3-count up & down, 10-15 + 3 drops) -- 30 x 10, 24 x 10, 20 x 10, 16 x 10; keep weights
    2DB Pronated Rear Delt Raises (15-20 + 3 drops) -- 50 x 15, 40 x 15, 30 x 16, 20 x 20; boost last drop to 24# next time
    2DB Front Delt Raises (10-15 + 3 drops) -- 50 x 12, 40 x 10, 30 x 10, 20 x 15; boost last drop to 24# next time
    2DB Reverse Arnolds (15-20 + 3 drops) -- 30 x 15, 24 x 12, 20 x 12, 16 x 12; keep weights

    Bus Drivers -- 25 x 12 x 4

    Seated Supinated 2DB Shrugs -- 120 x 20, 20, 15
    Standing DB Shrugs w/2-sec hold -- 120 x 20 x 3

    Duration -- training 16 mins; C&V 38 mins

    HR data -- max 162; avg 129; "fit" 47:55; "fat" 5:56

  2. #322
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    4/23 Session 15-4, Squat

    I have scheduled a 1-day delay in squats to begin making room for our rowing season, which appears to be on track to start up next month. After missing all of last year due to the 'VID, I'm looking forward to getting on the water again. PLUS, on Wednesday this week, I received my second 'VID vaccine shot, and was taking it easy just in case there were ill-effects. Other than tender at the injection site, all is well.

    warm-ups:

    95 x 5
    135 x 3
    225 x 3

    working sets:

    270 x 8 x 3; 6 mins rest between; this felt heavy today, but I was able to execute all 3 sets without delay; next week is 4 x 8.

    C&V

    BF Leg Extensions (r-p w/ 30-sec rest between) -- 135 x 15, 11, 8, 6
    Calf Raises 3-way -- 185 x 30 x 3
    Tibialis squeeze -- 12# kettlebell on toes -- 12 x 30 each foot

    Power Clean practices --

    Hang-to-Jump -- 55 x 5 x 2
    Hang-Jump-to-Rack -- 55 x 5 x 2
    Shin-Jump-to-Rack -- 55 x 5 x 2
    Floor-Jump-to-Rack -- 55 x 5 x 2

    This wasn't so bad; my hands are really wide on the bar, but it seems to be the most effective position to get the rack a bit better; I'll add some more pounds for next time.

    Duration -- training 26 mins; C&V 22 mins

    HR data -- max 160; avg 104; "fit" 17:40; "fat" 30:35

  3. #323
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    4/24 Session 16-1, Bench Press

    warm-ups:

    45 x 5 x 2
    85 x 3

    working sets:

    133 x 8 x 4; 3.5 mins rest between; no problems

    C&V

    Incline DB Coffin Press -- 80 x 20, 14, 12
    DB Partial Flyes -- 50 x 20, 16, 14
    2DB Pull-overs (15 + 3 r-p sets (30 secs rest)) -- 80 x 12, 9, 5, 4
    Hi-elbow DB Rows (15 + 3 r-p) -- 70 x 15, 8, 8, 5
    DB Shrugs -- 70 x 100 x 1

    Duration -- training 21 mins; C&V 28 mins

    HR data -- max 156; avg 113; "fit" 24:58; "fat" 21:38

  4. #324
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    4/25 Measurement Sunday

    I reversed the trend of the past 10 days or so; I don't want to lose any more ground, but am generally happy with where things are right now.

    Total weight -- (spot) 201.2 (+1.0); (week avg) 199.8 (-1.3); (long avg) 201.8 (nc)

    LBM -- (spot) 181.4 (+0.9); (long avg) 182.2 (-0.1)
    Fat -- (spot) 19.6 (+0.1); (long avg) 19.6 (+0.1)

    Yields an est BF of 9.7%.

    Body-part measures still operating within normal bounds of variation; fat pinch tests are virtually unchanged since the start of the year -- some points have shifted up then down and others unchanged at all, so I am net zero on the 7 points.

    Eating is still the only major component of this regime I need to optimize. This week's avgs were --

    141/267/102 (p/c/f; 22%/42%/36%) for 2550 kcals intake. A couple of days with less-than-complete eating. I also had received my second COVID vaccine shot, and I know I wasn't very hungry the next day after that, so it may have impacted my eating.

    This is my week of 4x8's; I have my week of 5x8's coming, and then I'll start on the Bromley Peak (5/3/1) variant for new PRs and 1RMs.

  5. #325
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    4/26 Session 16-2, Deadlift

    warm-ups:

    135 x 5
    225 x 3

    working sets:

    267 x 8 x 4; 4 mins rest between; no problem

    C&V

    Leg Extensions (10-15 + 3 r-p sets) -- 145 x 12, 8, 8, 5
    1-Leg 3-way Calf Raises -- 25 x 30 x 3 each leg
    Tibialis squeeze 12# kettlebell hanging on toes -- 12 x 30 each leg

    Power Clean practice --

    Hang-to-Jump -- 75 x 5 x 2
    Hang-to-Jump-to-Rack -- 75 x 5 x 2

    (wanted to continue with shin and floor variants, but ran out of gas; the added weight made the movement smoother and I felt better doing them (elbows stayed locked better, jump was better, racking was better) but I was tired at 75 pounds; I'll do the same weight on squat day and work the next variants into the sequence)

    Duration -- training 23 mins; C&V 18 mins

    HR data -- max 158; avg 119; "fit" 30:08; "fat" 10:48

  6. #326
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    4/27 Session 16-3, Press

    warm-ups:

    45 x 5 x 2
    75 x 3

    working sets:

    108 x 8 x 4; 3.5 mins rest between; no real problems, just observing these take a bit more "grind" to execute 8 reps than the other lifts, even the bench (which I am truly not-so-good-at)

    C&V

    3-count up&down DB Side Delt Raises (10-15 + 3 r-p) -- 30 x 10, 6, 5, 5
    Lying Pronated DB Rear Delt Raises (10-15 + 3 r-p) -- 50 x 15, 9, 7, 5
    2DB Front Delt Raises (10-15 + 3 r-p) -- 50 x 12, 6, 7, 5
    Rev Arnolds (10-15 + 3 r-p) -- 30 x 15, 7, 7, 7

    25# plate Bus Drivers -- 25 x 12 x 4

    Seated Supinated DB Shrugs -- 120 x 20 x 3
    Standing DB Shrugs w/2-sec hold -- 120 x 20 x 3

    Duration -- training 20 mins; C&V 35 mins

    HR data -- max 150; avg 116; "fit" 36:10; "fat" 18:41

  7. #327
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    4/29 Session 16-4, Squats

    warm-ups:

    95 x 5
    135 x 3
    225 x 3

    working sets:

    270 x 8 x 4; 4 mins rest between; okay, this is starting to feel like a lot of volume and kinda heavy, but no problems executing

    C&V

    Leg Extensions (10-15 + 3 r-p) -- 145 x 15, 9, 9, 5; increase weight next time
    Seated BB Calf Raises 3-way plus Tibialis squeeze -- 185 x 30 x 4

    I skipped my experimental run with Power Cleans today -- just flat-out out of gas after the squats. Will try to continue them next week of the wave, even though the main lifts will expand to 5 sets of 8. But that week will conclude my "high-volume/moderate intensity" run, and prepare me for running my 5-3-1 peak phase. Not sure how much C&V work I'll do during that, but will plan to keep as much as possible.

    Duration -- training 26 mins; C&V 9 mins

    HR data -- max 167; avg 126; "fit" 22:39; "fat" 11:41

  8. #328
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    4/30 Session 17-1, Bench Press

    warm-ups:

    45 x 5 x 2
    85 x 3

    working sets:

    133 x 8 x 5; 3.5 mins rest between; no problems at all -- first set was a bit slow until the left bicep warmed up, but was fine through the remainder

    C&V

    2DB Incline Coffin Press (10-15 + 3 r-p) -- 80 x 15, 12, 8, 6
    2DB Flyes (10-15 + 3 r-p) -- 70 x 12, 8, 8, 6
    2DB Pullovers (10-15 + 3 r-p) -- 80 x 12, 6, 5, 5
    2DB Hi-elbow Rows (10-15 + 3 r-p) -- 70 x 15, 8, 8, 5
    DB Shrugs (century set) -- 80 x 100

    This completes the hi-volume/mod intensity phase for bench press.

    Duration -- training 25 mins; C&V 23 mins

    HR data -- max 152; avg 101; "fit" 21:11; "fat" 26:50

    I observe that the bench pressing activity was mostly in the "fat" burning zones (1 - 3) and most of the C&V activity was up in zones 4 & 5 ("fit").

  9. #329
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    5/2 Measurement Sunday (late entry)

    Weight -- (spot) 200.6 (-0.6); (week avg) 200.9 (+1.1); (long avg) 201.7 (-0.1)

    LBM -- (spot) 181.8 (+0.4); (long avg) 182.2 (nc)
    Fat -- (spot) 18.8 (-1.0); (long avg) 19.5 (-0.1)

    Yields an est BF of 9.7%.

    Decent recovery in numbers since the big drop that began sometime within the last 2 weeks; the very visible down-trend reversed slightly last Sunday, and continued this Sunday. There are no signals of impending process shifts in any of the 3 metrics (total, lbm, or fat). Other body-part measures remain within their typical bounds of variation. The pinch-test metrics do seem to indicate that I am losing some mid-torso mass, probably due to increased walking and the C&V work added to the main lifts.

    Eating over the past week avg'd -- 126/298/103 (20%/45%/35%; p/c/f) for 2625 kcals. Lost some protein intake over last Sunday's report, most of which went to carbs. Can't complain too much as it seems that my carb intakes are really helping all the metrics get better, while those weeks where I've driven more protein into the body have generally been associated with weight loss, total and lbm pounds. Which doesn't really seem to make sense -- why would emphasizing protein intake lead to lean-mass poundage decreases? I'll keep tinkering...

    Today is supposed to be deadlift 5x8 day, but I signed up for the Rowing Club's "Learn-to-Row" intro as an experienced rower. The club invites people to come and sit on a boat while learning about the sport and even getting a chance to row with the "experts" -- I guess that my novice season in 2019 qualifies me as an "expert" -- hah! -- but it's my best chance to get back into a sweep shell and back into rowing. The club expects to actually have a season this summer, with a reduced racing schedule. Another L-2-R day is scheduled for late May, a third for the first week of June, and then the 2-week novice camp for those folks who sign up from these L-2-R days, and all of those need volunteer experienced rowers, which I plan to sign up for. The season is scheduled to begin just after the July 4 holiday.

    In sum, I'll do deadlifts on Monday, OHPress on Tuesday, and Squats Wednesday to complete the high-volume phase. I'd like to get a week in on the peak phase before taking a long weekend AFGym to visit family, so I'll be pushing some back-to-back sessions, and shorting recovery time, and we'll see how well it goes.

  10. #330
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    starting strength coach development program
    5/3 Session 17-2, Deadlift

    warm-ups:

    135 x 5
    225 x 3

    working sets:

    267 x 8 x 5; 4 mins rest between; a little gassed on these, probably due to rowing yesterday, but no problem with the execution

    C&V

    Leg Extensions (10-15 + 3 r-p) -- 145 x 15, 9, 8, 8

    Calf Raises (3-way) + Tibialis squeeze -- 25# x 30 x 3 each leg + 16# kettlebell on toes for 30 each leg

    I elected to pass on Power Clean segment practice today -- just not enough oomph to keep going. We'll see how the lower body days go once I start the peak phase, and will try to add them back in.

    Duration -- training 29 mins; C&V 7 mins

    HR data -- max 145; avg 107; "fit" 19:20; "fat" 16:38

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