BWare's Intermediate Training Log

[Bruce Ware]

2/6 Measurement Sunday

As predicted last week, today's total body weight number triggered a "Rule 2" process shift, resulting in a new set of long-average (6-sigma) process control limits. This shift brought the estimated body fat percentage back up to its "usual" and expected level.

TotWt (spot) 199.8 (+0.2); (week avg) 199.1 (+0.4); (long avg) 199.7 (+1.7)** process shift

LBM (spot) 180.9 (+0.2); (long avg) 180.6 (+0.1)
FAT (spot) 18.9 (nc); (long avg) 19.1 (+1.6)**

Yields an est BF of 9.6% (spot was 9.5%).

Body parts in general stayed the same. Eating for the week -- not so good, but not sure what happened or why: 107/256/80 for 2170 kcals intake.

[Bruce Ware]

2/7 Session 5-2 Deadlifts

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

Deadlift warm-ups: 135 x 5

Volume progression:

185 x 10; 215 x 8; 235 x 6; 250 x 4; 265 x 2; 280 x 1+ (AMRAP, I got 7); 250 RDL AMRAP x 8; 3.5 mins rest between; 7 reps means that next wave's progression starts at about a 30# increase over this wave; same kind of phenom seen in Press in that I may have started too light for this first wave, or that the progression loading is leading to some pretty significant increases in strength (as computed by a 1RM estimator)

Squats -- 135 x 5; 225 x 3; 265 x 3 x 3; 2.5 mins rest between

Push-ups -- 3 x 15

Pull-ups (assisted, alt chins and pulls) -- 150 x 9 x 5

Crunches -- 21, 14; 21, 14

Duration: 68 mins

[Bruce Ware]

A couple of delayed reports:

2/9 Session 5-3 Bench Press

warm-ups: Squats -- 135 x 20 x 1

DB Decline Chest 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; 175 x 1+ (AMRAP - I got 6); 155 x AMRAP = 7; 3 mins rest between; 5 extra reps means that next wave's progression wil start at about 20# more than this wave did

Press -- warm-up @ 65 x 5; 120 x 3 x 3; 2.5 mins rest between

DB Incline Bench Press -- 90 x 15 x 4

Duration: 55 mins
--

2/11 Session 5-4 Squats

warm-ups: Sissy squats -- 150 x 21, 11; will be replacing these with leg extensions next wave, as these have become a bit painful and don't seem to be doing anything special for the quads

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

Volume progression:

190 x 10; 220 x 8; 240 x 6; 255 x 4; 270 x 2; 285 x 1+ (AMRAP, I got 5); 255 x AMRAP = 3; 4 mins rest between; I was very tired after getting 5 at 285, and the back-off set saw my left knee go a bit wonky - almost a buckle - on the first rep, but I recovered, re-started and got 3 before electing to stop

Rack pulls -- 355 x 3 x 3; 3 mins rest between; next wave will replace these with halting deadlifts to keep working on the heavy deadlift/pull

Push-ups -- 20

Pull-ups (assisted, 3-grip) -- 150 x 7 each grip = 21; I'm going to be ditching the push-ups while continuing the pull-up routines in the next wave

Crunches -- 21, 14; 21, 14

Duration: 75 mins -- a bit long and one of the reasons for dropping or changing some exercises

[Bruce Ware]

2/13 Measurement Sunday

Special note: Since my body-part measurements don't change all that much week-over-week, and even when they do, it is only by quarter-inch increments up and down, I've elected to only do the tape once a month. I'll continue to do the 7-point fat-pinch test every Sunday, since that gives me a consistent measure of body fat.

Today's numbers:

Total weight (spot) 200.0 (+0.2); (week avg) 198.7 (-0.4); (ytd) +3.0; (this program) +1.2; (long avg) 199.8 (+0.1)

LBM (spot) 181.1 (+0.2); (ytd) +2.8; (this program) +0.8; (long avg) 180.7 (+0.1)
FAT (spot) 18.9 (nc); (ytd) +0.2; (this program) +0.4; (long avg) 19.1 (nc)

Yields an est BF of 9.5%.

Eating avgs -- 131/230/88 for 2235 kcals in.
--

Session 6-1, Press

Squat -- warm-up @ 65 x 5 x 2; work @ 155 x 20

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

Press warm-ups: 45 x 5 x 2

Volume progression:

95 x 10; 110 x 8; 120 x 6; 125 x 4; 110 x AMRAP = 5; 3.5 mins rest between

Bench Press -- 165 x 3 x 3; 2 mins rest between

DB Incline Rows -- 70 x 12 x 2

DB Concentration Curls -- 60 x 12 x 2

DB Tricep Rollups -- 40 x 12 x 2

Duration: 60 mins

[Bruce Ware]

Monday 2/28, multiple posts.

Was away from home for last week -- getting some warm weather/beach time, which was nice, and not at all worried about eating correctly or training. Got back late Saturday night, and did my usual Sunday morning measurement analysis.

Total weight - (spot) 199.2 (-0.8 over 2 Sundays); (week avg) 199.8 (+1.1 over 2 Sundays); (long avg) 199.7 (-0.1 from 2 Sundays back)

LBM - (spot) 180.0 (-1.1); (long avg) 180.6 (-0.1)
FAT - (spot) 19.2 (+0.3); (long avg) 19.1 (nc)

Yields an est BF of 9.5% (spot was 9.64%)

IOW, no major change even with a whole week's worth of no eating discipline, some rum consumption, and no training. The body is an amazing machine!
--

Tuesday 2/15 Session 6-2 Deadlift

Warm-ups: 135 x 5

Volume progression:

225 x 10; 265 x 8; 285 x 6; 300 x 4; 265 x 4; 4 mins rest between sets

I elected to end the session here. Duration: 48 mins
--

Wednesday 2/16 Session 6-3, Bench Press

Squat warm-ups: 65 x 5 x 2; 155 x 20

Warm-ups: 45 x 5 x 2; 95 x 5

Volume progression:

135 x 10; 155 x 8; 165 x 6; 175 x 4; 155 x 9

DB Concentration Curls -- 60 x 12 x 2

DB Tricep Roll-ups -- 40 x 12 x 2

Duration: 68 mins
--

Friday 2/18 Session 6-4, Squat

Leg Extensions 80 x 21, 11

Warm-ups: 45 x 5 x 2; 135 x 5

Volume progression:

220 x 10; 255 x 8; 275 x 6; 290 x 4; 255 x 4

Duration : 41 mins
--

AFK/AFGym for the next week, starting Saturday 2/19 to Saturday 2/26
--

Monday 2/28 Session 7-1, Press

Warm-ups with Squats -- 65 x 5 x 2; 155 x 20

Warm-ups: 45 x 5 x 2

Volume progression :

95 x 10; 110 x 8; 120 x 6; 125 x 4; 135 x 2; 120 x 4; 4.5 mins rest between sets

DB Supported Rows -- 70 x 12 x 3

DB Concentration Curls -- 60 x 12 x 3

DB Tricep Roll-ups -- 40 x 12 x 3

Duration: 64 mins

[Bruce Ware]

Tuesday 3/1 Session 7-2, Deadlifts

Big 3 core work

Leg Curls -- 55 x 8 x 2 with 6 drop sets -- 50 x 8, 45 x 8, 40 x 8, 35 x 8, 30 x 8, 25 x 8

Deadlift warm-ups: 135 x 5

Volume progression:

225 x 10; 265 x 8; 285 x 6; 300 x 4; 320 x 2; 285 x 4; 4.5 mins rest between sets

Pull-ups (assisted) -- 155 x 6, 5

Duration: 50 mins

[Bruce Ware]

Thursday 3/3 Session 7-3; Bench Press

Squat warm-ups -- 65 x 5 x 2; 155 x 20

DB Decline Press -- 80 x 8 x 2 with 3 drop-sets -- 70 x 8, 60 x 8, 50 x 8

Warm-ups: 45 x 5 x 2; 95 x 5

Volume progression:

135 x 10; 155 x 8; 165 x 6; 175 x 4; 185 x 2; 165 x 6; 4 mins rest between sets

DB Incline Press -- 100 x 8 x 2 with 3 drop-sets -- 90 x 8, 80 x 8, 70 x 8

DB Concentration Curls -- 60 x 8 x 2 with 3 drop-sets -- 50 x 8; 40 x 8; 30 x 8

DB Tricep Roll-ups -- 40 x 8 x 2 with 3 drop-sets -- 30 x 8; 25 x 8, 20 x 8

Duration: 75 mins

[Bruce Ware]

Saturday 3/5 Session 7-4, Squats

Warm-ups:

Leg Extensions -- 80 x 8 x 2 with 6 drops -- 75 x 8, 70 x 8, 65 x 8, 60 x 8, 55 x 8, 50 x 8

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

Volume progression:

220 x 10; 255 x 8; 275 x 6; 290 x 4; 310 x 2; 275 x 6; 5.5 mins rest between sets

Pull-/Chin-ups (assisted, aiming for 10's) -- 155 x 10 (c); 155 x 10 (p); 155 x 10 (c); 155 x 4 (p)

Duration: 75 mins

[Bruce Ware]

Sunday 3/6 Measurement Sunday (truncated version)

Weight (spot) 200.2 (+1.0); (week avg) 199.8 (nc); (long avg) 199.8 (+0.1)

LBM (spot) 182.2 (+2.2); (long avg) 180.9 (+0.3)
FAT (spot) 18.0 (-1.2); (long avg) 18.9 (-0.2)

Yields an est BF of 9.5% (spot was 8.97%). Skin pinches feeling very tight all over; 3 spots on torso lost 4mm total, while the other 4 held steady, which is one of the largest week-to-week swings I've seen.

Eating X-bar (4 days) -- 129/350/105 for 2860 kcals.

[Bruce Ware]

Monday 3/7

Late report for Sunday's training -- 3/6 Session 8-1, Press

Warm-ups:

DB Side Delt Raises -- 24 x 8 x 3 with 3 drop-sets -- 20 x 8, 16 x 8, 10 x 8

Press warm-ups: 45 x 5 x 2

Volume progression:

95 x 10; 110 x 8; 120 x 6; 125 x 4; 135 x 2; 140 x 1+AMRAP - I got 3; back-off @ 125 x 4; 4.5 mins rest between; 2 extra reps means a new starting weight for the next wave, about 10 pounds up

DB Incline Supported Rows -- 70 x 3 with 3 drop-sets -- 60 x 8; 50 x 8; 40 x 8

DB Concentration Curls -- 60 x 8 x 3 with 3 drop-sets -- 50 x 8; 40 x 8; 30 x 8

DB Tricep Roll-ups -- 40 x 8 x 3 with 3 drop-sets -- 30 x 8; 24 x 8; 20 x 8

Duration: 79 mins
--

3/7 Session 8-2, Deadlifts

Warm-ups: Leg Curls -- 55 x 8 x 3 with 6 drop-sets -- 50 x 8; 45 x 8; 40 x 8; 35 x 8; 30 x 8; 25 x 8

Deadlift warm-ups: 135 x 5

Volume progression:

225 x 10; 265 x 8; 285 x 6; 300 x 4; 320 x 2; 340 x 1+AMRAP - I got 2; RDL Back-off 300 x AMRAP - 1; 4 mins rest between sets; 1 extra rep means a new starting weight on the next wave about 8 pounds up

Duration: 50 mins