BWare's Intermediate Training Log

[Bruce Ware]

5/22 Measurement Sunday

After a long-ish break, and having contracted the Wu-flu -- some variant anyway that manifests as short-lived fever and heavy coughing for like 10 days now, plus a loss of appetite -- I weighed in this morning and got my numbers.

TotWt (spot) 197.0 (-4.0 from 5/8); (week avg) 199.5 (-1.2); (long avg) 197.0 (-3.2) ** A major Rule 1 process shift was recorded today.

LBM (spot) 178.7 (-3.6); (long avg) 181.3 (-0.1)
FAT (spot) 18.3 (-0.4); (long avg) 15.7 (-3.1)

Yields an est BF of 8.0% (spot was 9.3%).

This process shift in TotWt has some very wide process limits so far, and the next few weeks should tighten them up and balance out the swing.

Eating x-bar for this week: 91/208/74 for 1950 kcals. Obviously, way too little food.

I'm happy that Lean Mass didn't see a shift as well, although the drop was just above the neg-3-sigma line (it was close to signaling). I plan to resume lifting tomorrow, since I need to finish out the last week of this wave - only deadlifts and bench press remain. Rowing season is fast approaching -- I did an introductory lesson on sculling today in a quad, and it was very nice -- maybe a motivation to trade off some of my sweep rowing for some sculling, although the summer is going to be very busy. Anyway, after completing these last 2 sessions, I'll have one more 3-week wave to go to complete the Peak meso-cycle, and then transition back to foundational training. Right now, it looks like it's going to be the 4-day Split Texas Plan.

[Bruce Ware]

5/24 Session 16-3; Deadlift

Warm-ups: Standing Leg Curls -- 80 x 12 x 2 with 6 drop-sets -- 75 x 12, 70 x 12, 65 x 12, 60 x 12, 55 x 12, 50 x 12; go to 8's next week and add weight

Deadlift warm-ups:

135 x 5; 225 x 3; 275 x 2

Working sets:

335 x 3; 320 x 2; 285 x 5; 5 mins rest between sets

Kneeling banded ab crunch -- 1 x 10

Duration - 44 mins

A decent workout considering I am still thrashing thru my spasmodic coughing; also will be sweep rowing this eve (weather permitting) so wanted to get this done.