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  1. #391
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    • starting strength seminar december 2021
    • starting strength seminar february 2022
    • starting strength seminar april 2022
    9/4 -- a late entry plus today's

    9/2 PM Rowing -- back in the 4 and rowing in bow seat, I really enjoy the sense of instability in this boat versus the 8. Being lighter, any other-than-optimal movement is immediately felt in the set of the boat. We had a different rower in the stroke position this evening, and it was her first time in the 4, very noticeable in context of feeling the movements were not quite as in-tune as Tuesday's group was. And a different coach, but that was expected, and the new coach quickly corrected the "bugs" and off we went; as was the case Tuesday, the new coach had to stay with the 8 and work on them. Overall, in a session that lasted slightly over an hour, I think I got about 50 minutes of rowing at a pretty solid pressure and advanced rate. This was the last evening practice; we'll be switching to all weekends from here on out.

    9/4 AM Rowing -- So, the usual for the weekend - we had 7 rowers for the 8, a new coach (our 6th or 7th of the season). Still turned in a decent practice session with some warm-up 5-minute drills and then a sustained race-rate with intermittent 60-second sprints. I was sitting in the "engine room" - seat 6 on port side. In session of about 75 minutes, I estimate I got about 45 minutes of solid pressure and advanced rate rowing. Next weekend, we start an hour later in the morning, and will be practicing on Sats and Suns. The weekend after, 9/18, is our half-marathon; the intermediate class committed to entering a mixed-8, and we may have 7 rowers, although the new coach says he wants to aggressively find someone to make sure the boat is full, not only for the practices but for the h-m as well.

    BTW, with practices shifting off week-day eves, I will be starting up in my home gym lifting again. I'll actually kick off my new program tomorrow, since there's no rowing.

  2. #392
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    9/5 Measurement Sunday

    OK, well, I think I've finally gotten the trend in a reversal mode, and at least I was able to track my eating intake and see where I can start making the gains again.

    TotWt -- (spot) 191.8 (+0.6); (week avg) 191.7 (-1.1); (long avg) 191.5 (+0.3)

    LBM -- (spot) 174.3 (-0.1); (long avg) 174.3 (-0.1)
    FAT -- (spot) 17.5 (+0.7); (long avg) 17.2 (+0.4)

    Yields an est BF of 9.0%.

    Eating -- 158/247/107 for 2585 kcals in.

    Body-part measures are re-establishing themselves at pre-rowing/pre-vacation levels. We'll see if the new "powerbuilding" routine based on Andy Baker's model will bring things back up. I will be starting that routine today with Press and auxiliary work.

  3. #393
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    9/5 Session 31-1 Powerbuild Press

    warm-ups:

    45 x 5 x 2
    95 x 3

    working sets:

    105 x 8 x 3; 5 mins rest between

    Seated DB Press -- 80 x 12 x 3, last set followed by 4 drop sets -- 70 x 8, 60 x 8, 50 x 9, 40 x 12

    Side Delt Raises -- 35 x 12 x 3

    CG Bench Press -- 105 x 8, 10, 8, last set followed by 4 drop sets -- 95 x 6, 75 x 8, 55 x 12, 45 x 12

    Cable OH Tricep Extensions -- 25 x 20 x 3 both arms

    Duration -- 63 mins

    No HR data collected.

  4. #394
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    9/7 Session 31-2 Powerbuild Deadlift

    warm-ups:

    135 x 5
    225 x 3

    working sets:

    255 x 8 x 3; 5 mins rest between

    2DB Romanian Deadlifts -- 100 x 12 x 3

    Standing 1-Leg Leg Curls (1-1/2's) -- 50 x 12 x 3 both legs

    Seated BB Calf Raises -- 185 x 12 x 3

    Lying Leg Raises (abs) -- 20 x 3

    Duration -- 52 mins

    I meant to do this session yesterday, but for some reason could not muster up the motivation to execute. I was pumped today, though, so decided to hit it hard and fast. Will push ahead tomorrow with chest day, Thursday with back day, and maybe try for Friday squats, although I may move that to Saturday -- rotation is supposed to be 3 on, 1 off, 2 on, 1 off, but I screwed up by taking yesterday off.

  5. #395
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    9/8 Session 31-3 Powerbuild Bench Press

    warm-ups:

    45 x 5 x 2
    95 x 3
    135 x 3

    working sets:

    152 x 8 x 3; 5 mins rest between; this first set was surprisingly hard and I really had to settle in and push on reps 6, 7, & 8; second and third sets went a lot smoother, but still an effort to keep the bar moving steadily

    Incline DB Chest Press -- 80 x 12 x 3, last set followed by 4 drop sets -- 70 x 9, 60 x 10, 50 x 12, 40 x 12

    DB Floor Flyes -- 60 x 12 x 3

    DB Supinated Curls (1-1/2's) -- 40 x 10, 8, 8

    DB Hammer Curls -- 40 x 20, 15, 15

    Duration -- 64 mins

  6. #396
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    9/9 Session 31-4 Powerbuild Back

    Pull-/Chin-ups:

    Pronated -- 110 x 8
    Neutral -- 110 x 8
    Supinated -- 110 x 8

    Lat Pulldowns (wide-grip, 1-1/2's) -- 110 x 12 x 3

    BB Row -- 135 x 12 x 3

    DB Rear Delt Raises -- 50 x 12 x 3

    DB Shrugs -- 100 x 20 x 3

    Duration -- 45 mins

    * I think that I should push on to finish the week with 33-5 Squats tomorrow (Friday) so that I can avoid rowing on Saturday morning with a squat session in the afternoon; I'm just not confident that I could do justice to squats post-rowing. Accordingly, I would not lift at all on Saturday and start the week over on Sunday eve with Press/shoulders training. Sunday is still a rowing practice day, but I think my shoulders could handle weights after rowing much better than lower body.

  7. #397
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    9/12 combined posts

    9/11 Saturday AM - rowing practice; we're working longer pieces to prepare for the half-marathon next weekend. Today was 15-minute blocks with 5 minutes at a given rate, increasing every chunk. First set started off at 20, then 22 and 24. Second block at 24, then 26 and 28, with a "racing u-turn" thrown in for practice. Last one, started at 26, then 28, but we never made 30, as we reached the end of the course and had to wrap up the session. I rowed starboard side, seat 5 -- and I feel that I am really getting the movement pattern for starboard side nailed down. Coach had very little comment or feedback to offer.

    9/11 PM - Session 31-5, Squats

    warm-ups

    45 x 5 x 2
    135 x 5
    225 x 3

    working sets:

    270 x 8 x 3; 5 mins rest between

    Front Squats -- 95 x 12 x 3

    Leg Extensions (1-1/2's) -- 100 x 12 x 3

    Standing Calf Raises -- 185 x 12 x 3

    Hanging Leg Raises (ab) -- body-wt x 20, 10, 10

    Duration -- 51 mins

    9/12 Sunday AM -- rowing practice; still working longer pieces; today was 18-minute blocks with 6 minutes at a given rate, increasing every chunk. First set started off at 20, then 22 and 24. Second block at 24, then 26 and 28, with a "racing u-turn". Last one, sustained "race-pace" at 26. I rowed starboard side, seat 3. Coach had very little comment or feedback to offer. Preliminary seating assignments for the half-marathon next Saturday has me sitting port side, seat 4; of course, it will all depend on who shows up to row and where they need to sit. I feel pretty comfortable working either side, and I think the coach is okay with that too.

    Measurement Sunday:

    Tot wt -- (spot) 193.4 (+1.6); (week avg) 192.0 (+0.3); (long avg) 192.1 (+0.6)

    LBM -- (spot) 175.6 (+1.4); (long avg) 174.8 (+0.5)
    FAT -- (spot) 17.7 (+0.2); (long avg) 17.3 (+0.1)

    Yields an est BF of 9.0% (today's spot was 9.14%).

    Body-part measures had a bit of a pop up, probably due to the pump of the bodybuilding type exercises I've added in. We'll see if things continue this trend for next week. My weight seems to be recovering from its big drop over the past bunch of weeks.

    My plan was to start the second week of this routine this afternoon, but after two solid rowing sessions and yesterday's squat workout, I'm pretty hosed right now. I'll pick up the second wave starting tomorrow with Press and shoulders, and try to knock out as many training days in a row as my body can handle, get as many as possible before next Saturday and the half-marathon row race.

  8. #398
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    9/13 Session 32-1 Press and Shoulders

    warm-ups:

    45 x 5 x 2
    95 x 3

    working sets:

    113 x 5 x 3; 4 mins rest between

    Seated DB OH Press (4 sets + 4 drops on last set) -- 80 x 12 x 4; 70 x 12, 60 x 10, 50 x 12, 40 x 12

    Side Delt Raises -- 35 x 12 x 4

    CG Bench Press (tricep; 4 sets + 4 drops on last set) -- 105 x 12, 9, 8, 8; 95 x 8, 75 x 12, 55 x 12, 45 x 12

    OH Cable Extensions -- 25 x 20 x 4 each arm

    Duration -- 71 mins

  9. #399
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    9/15 composite report

    Session 32-2 Light Lower --

    DB Romanian Deadlifts -- 100 x 12 x 4

    Standing Leg Curls (1-1/2's) -- 50 x 12 x 4 each leg

    Seated Calf Raise -- 185 x 12 x 4

    Lying Leg Raise (abs) -- 20, 20, 20, 15

    Duration -- 34 mins

    --

    Session 32-3 Bench Press

    warm-ups:

    45 x 5 x 2
    95 x 3
    135 x 3

    working sets:

    162 x 5 x 3; 5 mins rest between

    Incline DB Bench Press (4 drops on last set) -- 80 x 12 x 4; 70 x 12, 60 x 12, 50 x 12, 40 x 12

    DB Floor Flyes -- 60 x 12 x 4

    DB Curls (supinated 1-1/2's) -- 40 x 11, 9, 8, 6

    DB Hammer Curls -- 40 x 20, 15, 15, 17

    Duration -- 70 mins

    ** Light Lowers are temporary, removing the main lift on legs days so as not to interfere with the rowing team racing events coming up over the next few weekends. I plan to return the main lifts (squats and deads) into the rotation once the racing part of the season ends.

  10. #400
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    starting strength coach development program
    9/16 Session 32-4 Back

    Chin-/Pull-ups (assisted) -- 125 x 5 x 3; 4 mins rest between

    Wide-grip Lat Pulldowns (1-1/2's) -- 100 x 12 x 4

    BB Rows -- 135 x 12 x 4

    DB Rear Delt Raises -- 50 x 12 x 4

    DB Shrugs -- 100 x 20 x 4

    Duration -- 43 mins

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