BWare's Intermediate Training Log BWare's Intermediate Training Log - Page 6

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  1. #51
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    • wichita falls texas june seminar date
    • woodmere new york july seminar date
    • las vegas nevada august seminar
    2/6 Session 6-4

    Squat

    Warm-ups:

    45 x 5 x 2
    135 x 5
    225 x 5
    275 x 3

    Working sets:

    290 x 8 x 3

    Leg Extensions: 70 x 12 x 3
    BB Rows: 145 x 12 x 3
    Chin-ups: 5 x 3
    BB Shrugs: 170 x 20 x 3

    Duration: 1h+05m

    This completes the first week of the 3-week 8-5-2 microcycle. Pretty good "cardio" workout, moving the 4 main lifts for 8 x 3. Should go a long way toward re-establishing some volume and tonnage, which I think is what led to my missed reps last week.
    Last edited by Bruce Ware; 02-07-2020 at 08:32 AM.

  2. #52
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    2/9 Measurement Sunday

    Total weight: (spot) 200.2 (-0.4); (weekly avg) 199.0 (+1.1); (long-term avg) 198.5 (+0.2)

    Lean: (spot) 180.7 (-0.1); (long-term avg) 179.2 (+0.2)
    Fat: (spot) 19.5 (-0.3); (long-term avg) 19.3 (nc)

    Yields an est BF of 9.7%.

    Waist girth increased to 34.0 inches, but belly area is still fairly flat looking, so I have apparently gotten a bit wider; rest of body-part measures are all stable. Pinching with the BF-measuring calipers has gotten more difficult as the areas that get pinched are more solid feeling and tougher to grab.

    Eating: avg 145g P, 279g C, and 104g F for the week for an avg of 2630 kcals per day. Protein up and Carbs down but no major changes. The 8-rep sets this week seemed to be a bit more "cardio"-ish and possibly burned more than expected. I am aiming to boost total kcals in to about 2850 per day over the next week.

  3. #53
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    2/9 Session 7-1 (second week of 3-week microcycle using 8-5-2 method)

    Chest

    Bench Press:

    Warm-ups:

    45 x 5 x 2
    95 x 5
    135 x 3

    Working sets:

    165 x 5 x 3; 4-min rest intervals; no problem

    DB Incline Bench Press: 80 x 10 x 3
    DB Decline Bench Press: 80 x 10 x 3
    Standing DB Curls: 50 x 12 x 3
    LTEs: 68 x 12 x 3

    Duration: 0h+55m

    As I noted last week, this approach with the auxiliary exercises seems to be almost like cardio - I am sweating pretty good and short of breath during the interim rest periods. Feels great, and I have a decent "pump" going, too!

  4. #54
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    2/10 Session 7-2

    Deadlift:

    Warm-ups:

    135 x 5
    225 x 5

    Working sets:

    285 x 5 x 3

    Box Squat: 145 x 12 x 3
    Hamstring Curls: 60 x 12 x 3
    Seated Calf Raise: 145 x 20 x 3

    Duration: 0h+50m

  5. #55
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    2/11 (yesterday) Latin Dancing for an hour or so.
    --

    2/12 Session 7-3

    Press:

    Warm-ups:

    45 x 5 x 2
    75 x 5

    Working sets:

    105 x 5 x 3

    Seated DB Shoulder Press: 70 x 12 x 3
    CG Tricep Bench Press: 147.5 x 8 x 3
    Seated Incline DB Curls: 50 x 10 x 3

    Duration: 0h+50m

  6. #56
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    2/13 Session 7-4

    Squat

    Warm-ups:

    45 x 5 x 2
    135 x 5
    225 x 5
    275 x 3

    Working sets:

    315 x 5 x 3

    Leg Extensions: 75 x 12 x 3
    BB Rows: 150 x 12 x 3
    Chin-ups: 5 x 3
    Shrugs: 180 x 20 x 3

    Duration:

    1h+05m

    I was surprised at how heavy the 315 squats felt, but I was working on improving depth and forward bend, so maybe it just felt a little different. Still huffing & puffing & sweating up a bunch - seems like a lot more than I had experienced during the standard NLP. Should be well-conditioned for the start of rowing season in April.

    This completes the 5-rep week of the 8-5-2, 3-week microcycle. Looking forward to next week's *really heavy* 2-rep sets.

  7. #57
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    2/16 Measurement Sunday

    Total Weight -- (spot) 201.8 (+1.6); (week avg) 199.8 (+0.8); (long-term avg) 198.9 (+0.4)

    Lean -- (spot) 181.5 (+0.8); (long-term avg) 179.5 (+0.3)

    Fat -- (spot) 20.3 (+0.8); (long-term avg) 19.4 (+0.1)

    Yields a BF est of 9.7%. Ab and Supra-illiac pinches are slightly bigger than normal, but not out of the range of usual variation. I'm feeling a bit thicker in the mid-section generally, and I note my lifting belt is very snug at one notch more than I had been using.

    Eating for the week avg'd 124g Protein, 293g Carb, and 111g Fat for an avg intake of 2680 kcals. I could have done better with protein uptake, but overall trends are moving up. No body-part measures are out of the normal range, and there are no impending signals of any process changes.

    --

    2/16 Session 8-1

    This is my 2 rep x 3 set week on the 8-5-2 microcycle.

    Bench Press

    Warm-ups:

    45 x 5 x 2
    95 x 5
    135 x 3

    Working sets:

    185 x 2 x 3; rest interval ~ 3 minutes

    DB Incline Bench Press: 90 x 10 x 3
    DB Decline Bench Press: 90 x 10 x 3
    Standing DB Bicep Curls: 55 x 12 x 3
    LTEs: 70 x 12 x 3

    Duration: 0h+50m

    Felt that 185 for the doubles was a good weight to pick; heavy initially, but allowed me to maintain good form and really work on pushing my chest up to the bar.

  8. #58
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    2/17 (late entry) Session 8-2

    Deadlift

    Warm-ups:

    135 x 5
    225 x 5

    Working sets:

    315 x 2 x 3; 4 minutes rest between sets

    Pin Squat: 155 x 12 x 3
    Lying Hamstring Curls: 70 x 12 x 3
    Seated BB Calf Raise: 155 x 20 x 3

    Duration: 0h+50m

  9. #59
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    2/18 (late entry) Latin dancing - bachata and salsa; 75 minutes
    --

    2/19 Session 8-3

    Press

    Warm-ups:

    45 x 5 x 2
    75 x 5

    Working sets:

    125 x 2 x 3; 3 minutes rest between

    Cable side delt raises: 25 x 6 x 4 each side
    Seated Arnold DB Shoulder Press: 75 x 6 x 3
    Seated Arnold DB Shoulder Press: 35 x 20 x 3
    CG BB Tricep Press: 150 x 8 x 3
    Incline DB Bicep Curls: 55 x 10 x 3

    Plus ab work

    Duration: 1h+10m

    I wanted to get some more work on the shoulders/delts, as well as add in some "ab" activity to get my posture ready for rowing in a few weeks.

  10. #60
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    starting strength coach development program
    2/23 Measurement Sunday

    Total Weight -- (spot) 200.8 (-1.0); (week avg) 199.9 (+0.1); (long-term avg) 200.4 (+1.5)

    Lean -- (spot) 179.6 (-1.9); (long-term avg) 179.5 (nc)

    Fat -- (spot) 21.2 (+0.9); (long-term avg) 20.9 (+1.5)

    Yields a BF est of 10.4%. Total weight metric saw a Rule 3 process shift (4 of 5 points above 1-sigma line on same side). Lean mass could have shown a signal as well, except it dropped off very sharply this week; there is still the possibility of a signal next week if I can bounce back.

    Ab and Supra-illiac pinches continued bigger than normal, and I'm feeling a bit flabby in the mid-section generally.

    Eating for the week avg'd 116g Protein, 226g Carb, and 104g Fat for an avg intake of 2300 kcals. Way off my eating targets, and I think it is time to refresh my eating plan.

    This week starts the second round of the 8-5-2 rotation.

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