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  1. #461
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    • starting strength seminar june 2022
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    1/2/22 (late post) Measurement Sunday

    Today marked the end of all the metrics associated with TY2021 and sets the starting baseline for TY2022.

    Last Sunday's total weight was a high-probability signal of a process shift upwards but I had elected to hold off until I saw today's numbers before assembling a new set of charts. Today's total weight confirmed the Rule 1 excursion seen last week, so I had to build a new set of process limits for the last 2 measurements of TY21.

    Total weight -- (spot) 197.2 (+0.4); (week avg) 195.9 (+0.8); (long avg ** NEW) 197.0 (+3.1)

    LBM (spot) 177.5 (+0.7); (long avg) 177.2 (+1.4)
    FAT (spot) 19.7 (-0.3); (long avg) 19.8 (+1.7)

    Yields an est BF of 10.1% (spot was 9.9%)

    The long avg numbers are therefore the new baseline for TY22; they also represent how TY21 ended. For the year which started at 198.4/179.6/18.8, the Bullmastiff base and peak routines resulted in a long-avg set of numbers of 191.2/174.4/16.8 (loss of 7.2 pounds total, in -5.2 LBM and -2.0 of Fat); I suspect that the losses were more due to the 2021 Rowing season "interference effect" - that by easing off on some strength building to "make room" for the rowing activity, I may have sacrificed some gains.

    From Bullmastiff, I switched into Andy Baker's Powerbuilding program, which became associated with 193.6/175.7/17.9 (up 2.4 total as up 1.3 LBM and up 1.1 Fat); this lasted until all 4 lifts stalled out and I elected to migrate into the "Run-it-out" variant. The end of the training year had only 2 weeks of this variant, but the closing numbers (the new baseline for next year) showed total up 3.4 as 1.5 LBM and 1.9 Fat. This equates to a net change over TY21 as total down 1.4 pounds with a loss of LBM as 2.4 and gain in Fat of 1.0 pounds.

    The general body-part measures did not vary all that much during the year -- quarter-inch gains and losses were the norm; I recognize that I need to retain some "body-building" type exercises in the training to augment the potential for hypertrophy, as I believe that I need to see some increases in muscle size (cross-sectional area) to start hitting new levels of strength.

    At the same time, body-fat as a metric did not show all that much variation, either. At my age, the numbers make it plain that most gains in LBM are matched nearly pound-for-pound by gains in fat (and losses to both as well). I think I need to eat more, to encourage the body to size up, and I don't think going for a 12% to 15% body-fat level would be out of line to my goals. I just find myself often unable to eat more food. Looking over my eating records, I think my usual daily intake is around 2400 kcals; I've seen a high of 2850, and a low of 2100 during the year. So this needs work in the coming TY.

  2. #462
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    1/4 Session 1-1, Press

    warm-ups:

    DB Incline Side Delt Raises -- 20 x 20, 12, 6

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

    working set: 118 x 7; did not make target of 8, will be going for 7 next time at 120

    back-offs: 105 x 9 x 2; 5 mins rest between

    Bench Press: 145 x 3 x 3; 2.5 mins rest between

    DB Incline Supported Rows: 40 x 12 x 3

    DB Incline Curls: 40 x 12 x 3

    DB Tricep Roll-ups: 24 x 20 x 3

    Duration: 73 mins

    No HR data this workout.
    --

    Was going to do this session yesterday (Monday 1/3) but wound up shoveling about 1000 pounds of snow instead!

  3. #463
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    1/6 Session 1-2, Deadlift

    warm-ups:

    Standing Leg Curls -- 85 x 12 x 3

    Push-ups -- 15 x 3

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

    working set: 265 x 8; go for 270 next time

    back-offs: 235 x 9 x 2; 5.5 mins rest between

    Squat (tempo): 245 x 3 x 3; 3 mins rest between

    Chin-ups (assisted): 150 x 7 x 5; 1 min rest between

    Bench Crunches (ab work): 25 x 21, 14

    Duration -- 69 mins

    No HR data collected this session.
    --

    Managed to get about 10 mins on the rowing machine yesterday (1/5), even though it was a rest day. I took it very light. Will try to do rowing conditioning work on upper days.

  4. #464
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    1/8 Session 1-3, Bench Press

    warm-ups:

    DB Decline Bench Press -- 40 x 20, 12, 6

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

    working set: 160 x 8; go for 165 next time

    back-offs: 145 x 9 x 2; 5 mins rest between

    Press: 105 x 3 x 3; 2 mins rest between

    DB Incline Bench Press: 80 x 12 x 3

    Ring Rows: 155 x 12 x 3

    Trap Bar Shrugs: 150 x 20 x 3

    Duration -- 56 mins

    No HR data collected this session.

  5. #465
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    1/9 Measurement Sunday

    Today is the first data point for the new Training Year, so all numbers represent a new "baseline."

    Tot wt (spot) 197.0; (week avg) 196.7; (long avg) 197.0 (new due to process shift that occurred at the end of last year)

    LBM (spot) 178.3; (long avg) 177.6 (extended from last year as there had been no signals of a process shift)
    FAT (spot) 18.7; (long avg) 19.4

    Yields an est BF of 9.9% (spot was 9.5%).

    Eating for the week: 104/272/79 for 2215 kcals. Carb intake is feeling pretty good, as my body feels much "fuller", but I'd like to try to get more protein into the mix.

    From the end of TY21, today's numbers represent a decline of 0.2 pounds in tot wt, and increase of 0.8 pounds in LBM, and a decline of 1.0 pounds in fat.

  6. #466
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    1/11 Session 1-4, Squats

    warm-ups:

    Push-ups -- 20, 12, 15

    3-grip Pull-ups (PNW, assisted) -- 150 x 6 x 3 each grip

    "Sissy squats" -- 21, 15

    Squats -- 45 x 5 x 2; 135 x 5; 225 x 3

    working set:

    270 x 8; go for 275 next time

    back-off sets:

    245 x 9 x 2; 5.5 mins rest between

    Rack Pulls -- 315 x 3 x 3; 4 mins rest between; go for 325 next time

    Crunches -- 21, 14

    Duration: 55 mins

    HR Data -- no data recorded

  7. #467
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    1/12 Session 2-1, Press

    warm-ups:

    DB 1-arm Side Delt Raises -- 12 x 20, 12, 6 each side

    Press warm-ups -- 45 x 5 x2; 95 x 3

    working set:

    120 x 7; go for 122 next time, last rep was about RPE 9

    back-off sets:

    110 x 6 x 2; 5.5 mins rest between, stay at same weight next time

    Bench Press -- 150 x 3 x 3; 2.5 mins rest between

    DB Incline Bench Rows -- 50 x 12 x 3

    DB Incline Bench Curls -- 50 x 12 x 3

    DB Tricep Roll-ups -- 30 x 15 x 3

    Duration: 70 mins

    HR Data -- no data recorded

  8. #468
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    1/15 Session 2-2, Deadlift

    warm-ups:

    Standing Leg Curls -- 85 x 12 x 3

    Push-ups -- 3 x 15

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

    working set:

    270 x 8; go for 275 next time

    back-offs (RDL style):

    245 x 9 x 2; 5 mins rest between

    Squat (tempo) -- 250 x 3 x 3; 2 mins rest between

    Chin-ups (assisted, pyramid) -- 150 for 7 levels = 28 reps + 7 reps on AMRAP set

    Crunches -- 21, 14

    Duration: 48 mins

    No HR data recorded. I will do a rowing session tomorrow morning and get some HR data from that.

  9. #469
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    1/16 Measurement Sunday

    Tot wt (spot) 197.4 (+0.4); (week avg) 196.6 (-0.1); (long avg) 197.1 (+0.1)

    LBM (spot) 179.0 (+0.7); (long avg) 177.9 (+0.3)
    FAT (spot) 18.4 (-0.3); (long avg) 19.2 (-0.2)

    Yields an est BF of 9.7% (spot today was 9.3%).

    Body-part measurements, nothing of significance to report.

    Eating record -- 126/248/80 for 2215 kcals intake. Better protein up than last week, but carbs dropped off while fat remained the same.

    The plan to try to incorporate rowing as conditioning work on upper body days has not been working out so well; I find myself way too used up after lifting to even think about getting on the machine in the same day. I think the only way around my recovery needs is to row on rest days, knowing that machine rowing will not be as intense, at least at this stage of my conditioning work, to risk my recovery/rest.

  10. #470
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    starting strength coach development program
    1/18 Session 2-3, Bench Press

    warm-ups:

    DB Decline Chest Press -- 50 x 20, 12, 6

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

    working set: 165 x 8; go for 170 next time

    back-offs: 150 x 9 x 2; 5 mins rest between

    Press -- 110 x 3 x 3; 2 mins rest between

    DB Incline Chest Press -- 90 x 12 x 3

    Ring Rows -- 155 x 12 x 3

    Trap Bar Shrugs -- 150 x 20 x 3

    Duration: 60 mins

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