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Thread: BWare's Intermediate Training Log

  1. #441
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    11/11 Session 40-2, Deadlift and Back

    As racing season is over, I'm reverting to my 4-day split, ULUL, and will begin adding ergo work on the rowing machine during the "practice sport" portion of the training week.

    Lying Leg Curls -- 50 x 8 x 3

    Deadlift warm-ups:

    135 x 5
    225 x 3

    working sets:

    238 x 6, 6, 6, 12; 3.5 mins rest between; 4th set is an AMRAP set and 6 extra reps means a big weight jump for next week's round

    WG Lat Pull-downs: 100 x 10 x 3

    DB Shrugs: 150 x 20 x 3

    Pull-/Chin-ups (assisted): 160 x 6, 5, 6

    I did this session in my son's iron gym, a real commercial gym and not my home or his garage, and the leg curls, pull-downs, and pull-ups were true weights and not estimates of my home gym equipment (bowflex or assist bands); clearly, that home stuff isn't calibrated. I will adjust my training profile to more closely approximate what the home stuff really is.

    Duration -- 55 mins

  2. #442
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    11/21 Measurement Sunday

    Body metrics:

    Tot wt -- 195.4 (+1.6 from 2 weeks ago); (week avg) 194.8 (+0.9); (long avg) 193.5 (+0.3)

    LBM - 176.9 (+0.8); (long avg) 175.8 (+0.2)
    FAT - 18.5 (+0.8); (long avg) 17.7 (+0.1)

    Yields an est BF of 9.1% (today's spot was 9.47%)

    Eating over the last 2 weeks was very spotty -- 119/254/97 for 2365 kcals.

    Charting metrics indicates that total weight and lean body mass could both be 1 measurement away from a process shift, but we'll have to see if being back in the home/gym/kitchen keeps things moving in the right direction.
    Last edited by Bruce Ware; 11-28-2021 at 02:23 PM.

  3. #443
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    11/22 Session 40-3, Bench Press

    warm-ups: 45 x 5 x 2; 95 x 3; 135 x 3

    working sets: 158 x 6, 6, 6, 7; 5 mins rest between; plus-1 on 4th AMRAP set; I still don't quite feel that this lift is progressing as well as the others, and I think it has to come down to some technique pointer I just haven't captured yet.

    Incline DB Chest Press (last set is mult drops) -- 100 x 12, 12, 12; 90 x 8; 80 x 9; 70 x 9; 60 x 9

    EZ French Press -- 50 x 12 x 3

    DB Hammer Curls -- 60 x 20, 15, 16

    Duration -- 55 mins

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    11/23 Session 40-4, Squat

    warm-ups: 45 x 5 x 2; 135 x 5; 225 x 3

    working sets: 253 x 6, 6, 6, 7; 5.5 mins rest between; plus-1 on 4th AMRAP set; depth on target, good control, I had a little balance issue on 4th rep of set 4, but recovered, re-set, and went into reps 5 and higher with no problem

    Seated 1-Leg Leg Extensions -- 100 x 8 x 3 each side

    Duration -- 50 mins

    I'll be starting week 41 tomorrow with Press; plan calls for training year 21 to end at the conclusion of week 45 (on or about 12/27).

  5. #445
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    11/25 Session 41-1, Press

    warm-ups: 45 x 5 x 2; 95 x 3

    working sets: 117 x 5, 5, 5, 7; 5 mins rest between; plus-2 on 4th AMRAP set

    Floor Press -- 135 x 8 x 4; 3 mins rest between; added this exercise to begin trying to target where my sticking points on the bench press might be holding me back

    DB Supinated Curls -- 60 x 12, 8, 8

    DB Overhead Tricep Extension -- 25 x 20, 15, 15 each side

    Duration -- 52 mins

  6. #446
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    11/26 Session 41-2, Deadlift

    Standing Leg Curls -- 35 x 12 x 3 each leg

    Deadlift warm-ups: 135 x 5; 225 x 3

    working sets: 255 x 5, 5, 5, 10; 4 mins rest between; plus-5 reps on 4th AMRAP set

    Pull-/Chin-ups (assisted) -- 170 x 8, 8, 7

    WG Lat Pull-downs -- 100 x 12 x 4

    DB Shrugs -- 160 x 20, 20, 15

    Duration -- 50 mins

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    11/28 Measurement Sunday

    Well, I figured with all the turkey and stuffing and all the trimmings, I'd be in fine condition for the weekly weigh-in; last week's numbers were on the verge of a 6-sigma process shift for total weight and LBM. But it was not to be. Here's the data:

    Total weight -- (spot) 193.6 (-1.8); (week avg) 194.5 (-0.3); (long avg) 193.5 (nc)

    LBM -- (spot) 174.9 (-2.0); (long avg) 175.7 (-0.1)
    FAT -- (spot) 18.7 (+0.2); (long avg) 17.8 (+0.1)

    For an est BF of 9.2% (spot was 9.64%)

    Eating for the week avg'd 116/180/71 for about 1825 kcals intake. When I first saw those numbers, I figured I must have missed recording some meal data, but the weigh-in numbers convinced me that I'd recorded a pretty accurate intake over the week, and I just did not consume enough food, even with the T-giving splurge. With these results plotted on the charts, I'm a couple of weeks away from any potential process shift signal. The only good thing is that my training routine is moving ahead well. It looks like the week ending 12/27 will be the end of Training Year 2021 -- it's the third week of a second wave of this routine, and the 45th week of the training year. Not too shabby with vacations and all, to get 45 weeks in a year.

  8. #448
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    11/28 Session 41-3, Bench Press

    warm-ups: 45 x 5 x 2; 95 x 3; 135 x 3

    working sets: 170 x 5, 5, 5, 5; 5 mins rest between; zero additional reps on 4th AMRAP set

    Bench Pin Press -- 95 x 12 x 4; working on "speed" in the top portion of the lift

    EZ French Press -- 50 x 12 x 3

    DB Hammer Curls -- 60 x 20, 15, 15

    Duration -- 60 mins

  9. #449
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    Late post -- Tuesday 11/30 Session 41-4, Squat

    warm-ups: 45 x 5 x 2; 135 x 5; 225 x 3

    working sets: 271 x 5, 5, 5, 5; 6 mins rest between sets; zero additional reps on 4th AMRAP set

    Leg Extensions -- 100 x 12 x 4

    Duration -- 50 mins
    --

    Wednesday 12/1 Session 42-1, Press

    warm-ups: 45 x 5 x 2; 95 x 3

    working sets: 125 x 4, 4, 4, 4; 5 mins rest between; zero additional reps on 4th AMRAP set

    Floor Chest Press -- 135 x 8, 8, 7

    DB Supinated Curls -- 60 x 12, 8, 8

    DB Tricep OH Extensions -- 25 x 15 x 3 each arm

    Duration -- 66 mins

  10. #450
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    starting strength coach development program
    Late post - Wednesday 12/1 Session 42-1, Press

    Squat as warm-ups: 45 x 5 x 2; 135 x 5; 225 x 3

    Press warm-ups: 45 x 5 x 2; 95 x 3

    working sets: 125 x 4, 4, 4, 4; 5 mins rest between sets; zero additional reps on 4th AMRAP set

    Floor Press -- 135 x 8, 8, 7; 3 mins rest between

    DB Supinated Curls -- 60 x 12, 8, 8

    DB Tricep OH Extensions -- 25 x 15 x 3 each arm

    Duration -- 50 mins
    --

    12/5 Measurement Sunday

    Tot weight (spot) 193.6 (nc); (week avg) 192.8 (-1.7); (long avg) 193.5 (nc)

    LBM (spot) 174.9 (nc); (long avg) 175.7 (nc)
    FAT (spot) 18.7 (nc); (long avg) 17.8 (nc)

    Yields an est BF of 9.2% (spot was 9.64%)

    Eating made a slight improvement -- 120/237/75 for 2100 kcals.

    On Thursday morning (12/2), I woke up with a sharp pain radiating from the left-rear area of my hip; attributing to either "sleeping funny" or being in my office chair too much the previous day, I elected not to do my next planned training session (would have been deadlifts). Over the next several days, the pain did not seem to get any worse, but it did not get any better either, except for when I was in a full prone position. Standing and walking seemed to ease the discomfort somewhat, but sitting for any length was quite bad.

    On Saturday morning (12/4), I decided to go ahead and give deadlift day a try. I was able to execute my warm-ups fairly well, although it was still somewhat painful but not as sharp as it had been. However, after making my first working weight pull, and it was a successful pull, I felt quite a twinge of pain on starting to return the bar to the floor. Instead, I elected to put the bar on the rack stops and terminate the session. I am giving the hip a few more days of rest before attempting this session again.

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