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  1. #471
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    • starting strength seminar june 2022
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    1/21 Session 2-4, Squat

    warm-ups:

    Sissy squats -- 155 x 21, 11

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

    working set: 275 x 8

    back-offs: 250 x 9 x 2; 5 mins rest between

    Rack Pulls -- 325 x 3 x 3; 2 mins rest between

    Push-ups -- 15, 15, 12

    Pull-/Chin-ups (assisted) -- 5 sets of 7, 6 on the 6th set

    Crunches -- 21, 14

    Duration: 69 mins

    rack pulls were much easier this time than last week, even with 10 pounds more on bar; this session, I went barefoot (rather than soft flat sneakers) and wore my belt, and things just moved much better

    Starting next training week, it's going to be a Power-building Base program with more volume and extra accessory work; we're getting close to prepping for the start of rowing season with some indoor training coming up, a new program idea for this club.

  2. #472
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    1/23 Measurement Sunday

    Weight (spot) 198.8 (+1.4); (week avg) 197.3 (+0.7); (long avg) 197.6 (+0.5)

    LBM (spot) 180.3 (+1.3); (long avg) 178.4 (+0.5)
    FAT (spot) 18.5 (+0.1); (long avg) 19.2 (nc)

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

    Body-part measures largely consistent -- girth and upper arm up slightly, but it could just be temporary; we'll see how the power-building routine goes over the next few weeks.

    Eating for the week was decent, although there is going to be some variation observed because I have added a 2 days/week intermittent fast to the mix, looking for Tuesdays and Fridays to be reduced consumption. This is the first week on this trial, and here's the averages: 123/238/94 for 2290 kcals. Shows much better eating than last week, even considering there are 2 days of reduced consumption making up this week's averages.

    Reasons for program and eating change - rowing club is considering adding spring session training and sprints to the available mix of activities intermediate master's rowers can participate in, first time for the club, and I'd like to see if I can qualify and maybe even get drafted to the racing team if they like what my spring training/performance looks life.
    --

    Session 3-1, Press

    Warm-ups: 1-Arm Incline DB Side Delt Raises -- 24 x 20, 12, 6

    Press warm-ups: 45 x 5 x 2

    Volume progression:

    80 x 10; 95 x 8; 100 x 6; 105 x 4; 95 (AMRAP) x 13; 3 mins rest between sets

    Bench Press -- 155 x 3 x 3; 2.5 mins rest between

    DB Incline Supported Rows -- 60 x 15 x 2

    DB Incline Curls -- 60 x 12, 9

    DB Tricep Roll-ups -- 30 x 15 x 2

    Duration: 58 mins

  3. #473
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    Monday 1/24, Session 3-2 Deadlifts

    warm-ups: Hamstring Curls -- 45 x 20, 12, 6 each leg

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

    Volume progression:

    185 x 10; 215 x 8; 235 x 6; 250 x 4; 215 (AMRAP) x 13; 3 mins rest between sets

    Squat -- 135 x 5; 225 x 3; 255 x 3 x 3; 2 mins rest between

    Push-ups -- 15 x 3

    Pull-/Chin-ups (assisted) -- 150 x 8 x 5

    Crunches -- 21, 14; 21, 14

    Duration: 68 mins

  4. #474
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    Wednesday 1/26 Session 3-3 Bench Press

    warm-ups: DB Decline Bench Press -- 60 x 20, 12, 6

    Bench press warm-ups: 45 x 5 x 2; 95 x 5

    Volume progression:

    115 x 10; 135 x 8; 145 x 6; 155 x 4; 135 (AMRAP) x 14; 3 mins rest between sets

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

    DB Incline Bench Press -- 90 x 15 x 2

    Ring Rows -- 155 x 15 x 2

    Trap Bar Shrugs -- 170 x 15 x 2

    Duration: 49 mins

  5. #475
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    Friday 1/28 Session 3-4 Squats

    warm-ups: Sissy Squats -- 155 x 21, 11

    Squat warm-ups: 45 x 5 x 2; 135 x 5

    Volume progression:

    190 x 10; 220 x 8; 235 x 6; 255 x 4; 225 (AMRAP) x 8; 3 mins rest between sets

    Rack Pulls -- 335 x 3 x 3; 3 mins rest between

    Crunches -- 21, 14; 21, 14

    Duration: 70 mins

  6. #476
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    Sunday 1/30 mult entries

    Yesterday, the Rowing Club was the guest of the US Naval Academy, as they opened their indoor rowing facility to the club for winter training. A small snow-fall didn't stop most of us and we spent the afternoon rowing in the "tank" and doing conditioning work on the ergos. I give myself a solid 75 minutes of conditioning "cardio" work -- although some of the drills were definitely more power-related than low-intensity/steady-state. I found my conditioning to be pretty decent and my strength to be a big plus in comparison to the other rowers. My only problem was the my right ankle locked up after one ergo drill -- combination of the pins I have in there from 1986 and the really cold air in the building. I think I might just sign up for the men's racing squad this year, but will want to talk to the coaches first.
    --

    Measurement Sunday

    Total weight (spot) 199.6 (+0.8); (week avg) 198.7 (+1.4); (long avg) 198.0 (+0.4)

    LBM -- (spot) 180.7 (+0.4); (long avg) 180.5 (+2.1) ** Today's fat test triggered a Rule 2 process shift upwards (2 points in a row above the 2-sigma line) for LBM.
    FAT -- (spot) 18.9 (+0.4); (long avg) 17.5 (-1.7)

    Yields an est BF of 8.8%; spot was 9.5% but the LBM shift upwards creates an artificially low fat percentage. Also, this week's total weight is 0.3 pounds under the +3-sigma line and if next week's weigh-in is at or above 199.9, that will trigger a Rule 1 and/or Rule 2 shift upward for that metric.

    The neat thing about this week's measures is in the context of the routine I started last Sunday; so far, total weight since that new program started is +0.8 with lean and fat gains both at +0.4; IOW, the LBM process shift seen today and the very likely TotWt process shift next Sunday are due to steady and consistent gains, rather than any sudden surge triggered by the program. However, some stubborn body-part measures seem to be pushing against their historic norms, indicating that the new program is having a positive "pump" effect and maintaining a decent level of fat-burning.

    Eating remains pretty consistent, too -- this week's avgs are 131/270/89 for 2405 kcals; nice numbers for all macros and kcals, up from the last couple of weeks.
    --

    Sunday 1/30 Session 4-1 Press

    warm-ups: 1-arm incline side delt raises -- 24 x 20, 12, 6

    Press warm-ups: 45 x 5 x 2

    Volume progression:

    80 x 10; 95 x 8; 100 x 6; 105 x 4; 115 x 2; 100 (AMRAP) x 11; 3 mins rest between

    Bench Press -- 160 x 3 x 3; 2.5 mins rest between

    Incline supported DB Rows -- 60 x 15 x 3

    1-arm DB Concentration Curls -- 30 x 15, 15, 10 each arm

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

    Duration: 66 mins

  7. #477
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    1/31 Session 4-2 Deadlifts

    warm-ups: Standing Leg Curls -- 45 x 20, 12, 6 each leg

    Deadlift warm-ups: 135 x 5

    Volume progression:

    185 x 10; 215 x 8; 235 x 6; 250 x 4; 265 x 2; 235 (AMRAP) x 9; 4 mins rest between sets

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

    Squats -- 260 x 3 x 3; 3 mins rest between

    Push-ups -- 20, 15, 13

    Pull-ups (assisted, pyramid) -- 8 levels + 5 for 41 total reps

    Crunches -- 21, 14; 21, 14

    Duration: 63 mins

  8. #478
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    2/1 Session 4-3 Bench Press

    warm-ups: DB Decline Bench Press -- 70 x 20, 12, 6

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

    Volume progression:

    115 x 10; 135 x 8; 145 x 6; 155 x 4; 165 x 2; 145 (AMRAP) x 11; 3.5 mins rest between

    Press -- 115 x 3 x 3; 2.5 mins rest between

    DB Incline Bench Press -- 90 x 15 x 3

    Ring Rows -- 155 x 15 x 3

    Trap Bar Shrugs -- 170 x 15 x 3

    Duration: 60 mins

  9. #479
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    2/3 Session 4-4 Squat

    warm-ups: Sissy Squats -- 155 x 21, 11

    Squat warm-ups: 45 x5 x 2; 135 x 5

    Volume progression:

    190 x 10; 220 x 8; 240 x 6; 255 x 4; 270 x 2; 240 (AMRAP) x 8; 3.5 mins rest between

    Rack Pulls -- 345 x 3 x 3; 2.5 mins rest between

    Push-ups -- 18, 12, 10

    Pull-ups (aim for 8's x as many sets as possible, assisted) -- 155 x 8, 8, 8, 8, 8, 6

    Crunches -- 21, 14; 21, 14

    Duration: 65 mins

  10. #480
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    starting strength coach development program
    2/5 Session 5-1 Press

    warm-ups: DB Incline Side Delt Raises -- 24 x 20, 12, 6

    Press warm-ups: 45 x 5 x 2

    Volume progression:

    80 x 10; 95 x 8; 100 x 6; 105 x 4; 115 x 2; 120 x 1+ (AMRAP -> I got 6); 105 (AMRAP) x 7; 3 mins rest between; the 6 reps at 120 gives me a new computed theoretical 1RM to use as the base percentage for the next 3-week wave, which looks like about a 15-pound increase for most of the weights in the progression; I possibly started too low, but the getting the extra volume felt good, and I suspect that the next wave will be more in line with where I ought to be.

    Bench Press -- 165 x 3 x 3; 2 mins rest between; after the session pressing, this started to feel heavy

    DB Incline Supported Bench Rows -- 60 x 15 x 4

    DB Concentration Curls -- 30 x 15, 12, 11 each arm

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

    Duration: 60 mins

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