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07-29-2022, 05:58 PM
#561
Friday 7/29 Session 24-4, Bench Press Intensity
Warm-ups:
DB Decline Press -- 100 x 8 x 2 with 3 drop-sets -- 90 x 8, 80 x 8, 70 x 8
Bench Press warm-ups:
45 x 5
135 x 3
155 x 3
Working sets:
180 x 1 x 5; 5 mins rest between
Press -- 95 x 5 x 3
DB Incline Press -- 90 x 8 x 4
Assisted Chin-ups -- 165 x 8 x 3
Duration -- 52 minutes
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07-31-2022, 09:37 AM
#562
Saturday 7/30 AM - Sculling practice: Power intervals at increasing rates; some trials at different racing start techniques as Coach prepares us for the coming head races (5000 meters generally). Weather was super-fine for this time of year - temp and humidity low in the morning, and a nice cool breeze keeping things circulating. I credit myself with 75 minutes of cardio/conditioning time.
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Sunday 7/31 Measurement Sunday
Tot wt 197.4 (-1.2); (week avg) 197.1 (-0.2); (long avg) 197.9 (-0.1)
LBM 178.7 (-2.1); (long avg) 179.1 (no chg)
FAT 18.7(+0.9); (long avg) 18.8 (-0.1)
Yields an est BF of 9.5% (spot today was 9.5%).
Eating x-bar: 129/258/100 for 2450 kcals intake. Need to keep slowly boosting the intake to cover the "costs" of the increased intensity in the rowing practices.
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08-04-2022, 01:52 PM
#563
Monday 8/1 Session 25-1 Lower Volume
Warm-ups:
Leg Extensions -- 115 x 8 x 2 with 6 drop-sets -- 110 x 8, 105 x 8, 100 x 8, 95 x 8, 90 x 8, 85 x 8
Squat warm-ups:
45 x 5 x 2
135 x 3
185 x 3
Working sets:
265 x 5 x 3; 5 mins rest between sets
Deadlift:
295 x 10; I was scheduled to do this as 5 sets of 2, but was running short of time, so did them all in one set
Duration -- 50 minutes
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Tuesday 8/2 -- PM Sculling practice: timed drills at moderate pressure; very hot and humid; I give myself 75 minutes of cardio/conditioning time
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Wednesday 8/3 Session 25-2 Press Intensity
Warm-ups:
1-Arm DB Side Delt Raise -- 50 x 8 x 2 with 3 drop-sets -- 40 x 8, 30 x 8, 20 x 8
Press warm-ups:
45 x 5
95 x 3
115 x 3
Working sets:
135 x 5; I was scheduled to do this as 5 sets of singles, but did them as 2, 2, and 1 with abou5 3.5 minutes of rest in between
Bench Press -- 155 x 5 x 3
DB supported bench rows -- 90 x 8 x 4
Duration -- 55 minutes
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Due to increased demands from rowing practice, my strength training sessions have shifted slightly in schedule; I will be doing day 3 on Friday, and day 4 on Saturday, and that will conclude this "Base" building meso-cycle.
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