BWare's Intermediate Training Log

[Bruce Ware]

3/25 Session 13-3, Press

warm-ups:

45 x 5 x 2
95 x 5

working sets:

125 x 5 x 3; 4.5 mins rest between; on first and second sets, I felt as if I could have added 3 or more reps without too much difficulty, but the third set would have been worth only 1 or 2 more reps.

Floor press: 155 x 6 x 3

3 x 500 meter sprints on rower -- 1:50.0 @ 30 for 263 w; 1:55.9 @ 30 for 225 (fly-and-die, this was a bad interval but I hit 320 watts for a few strokes during it); 1:51.6 @ 31 for 258 w.

Duration: 0h+35m for lifting, +10m for rowing and rests

[Bruce Ware]

3/26 Session 13-4, Squat

warm-ups:

45 x 5 x 2
135 x 5
225 x 5
275 x 1
315 x 1

working sets:

350 x 5 x 3; 6 mins rest between; all sets felt like 2 to 3 more reps possible with good form.

Chin-ups: 8 x 3

Duration: 0h+50m
--

Expect to be on rower tomorrow or Saturday for some 500 meter sprints. Next round of 2's starts on Sunday.

[Bruce Ware]

3/29 Measurement Sunday

Total weight: (spot) 201.2 (-1.8); (week avg) 201.0 (-1.0); (long avg) 202.3 (-0.6)

LBM: (spot) 181.3 (-1.0); (long avg) 181.5 (+1.4)

Fat: (spot) 19.9 (-0.8); (long avg) 21.0 (-0.8)

Yields a BF est of 10.3%. Today's measurements triggered a Rule #3 process shift upward on the LBM chart, as predicted last week. This BF% est. is thus more closely indicative of where my actual composition is.

Eating this week averaged 114 g protein, 266 g carbs, and 80 g fat for about 2240 kcals in per day. The early part of the week was pretty short in terms of intake, but it ramped up later. I think the lower intake was a result of the week's lifting -- 3 sets of 5 reps on the majors was very tiring generally, like I was basically too tired to eat. I also tried bumping up my protein intake using Jym protein shakes, but they tend to be lower in calories, which may have been a contributing factor.

Body-parts in general still moving around in the usual range of variation; I note that my calf girth has dropped that quarter-inch that I was happy to see, but everything else is situation normal.

I elected to pass on any rowing machine work on my rest days this weekend (Fri and Sat), but will try to get some conditioning intervals in today after my training. Today will be bench press, aiming for 3 sets of 2 at 200#. Last time the week of 2's came up, it was a 2+AMRAP on set 1, and I got 3, but failed to get 2 reps on the subsequent sets. So I am repeating that weight this week, but there are no AMRAP requirements during this cycle.

I'll post that report later today.

[Bruce Ware]

3/29 Session 14-1, Bench Press

warm-ups:

45 x 5 x 2
135 x 5
165 x 1
185 x 1

working sets:

200 x 2 x 3; 5 mins rest between; previously, I had used the first set at this rep x set scheme as a 2+AMRAP to test my bench. I managed to get 3 reps on first set; after that, the requirement was simply to hit 2 reps per set for #2 and #3. However, I was not able to get 2 good reps in those sets; apparently, the first AMRAP took everything out of me, and I did not rest sufficiently. Today, getting all 3 sets complete was a positive outcome. However, even though each of the first two sets left me feeling that I had maybe one or two reps left "in the tank", the third set required a bit of form breakdown to get the second rep - I squirmed under the bar to get my left arm fully extended as it felt like it was sticking about three-quarters of the way up. So, success at week of 2's; but next time this comes up in the 8-5-2 cycle, I'll probably only be adding 2 or 3 pounds to the bar, instead of the usual 5.

BB Rows: 185 x 12 x 3

Duration: 0h+50m

No rowing today; too tired.

[Bruce Ware]

3/30 Session 14-2, Deadlift

warm-ups:

135 x 5
225 x 5
315 x 1

working sets:

340 x 2 x 3; 5 mins between sets; all sets had solid form and bar movement, no issues; I felt like I could have gotten 2 to 3 more reps each set. This should not be considered unusual as I have previously lifted at this weight for sets of 5. But it is a good indication that I am doing the right stuff with this 8-5-2 rotation, re-building volume and overcoming the de-training sense that I felt in January.

Pin Squats: 195 x 8 x 3

Duration: 0h+45m

[Bruce Ware]

4/1 Session 14-3, Press

warm-ups:

45 x 5 x 2
95 x 5

working sets:

135 x 2 x 3; rest 5 mins between; solid form and good bar-speed; set 1 felt like I could get 2 or more reps without getting loose; sets 2 and 3 felt a bit harder and maybe 2 more reps each. I've previously used this weight, so this was expected. I'll use a 5 pound jump the next time the cycle hits 2's.

Floor Press: 155 x 5 x 4

Duration: 0h+35m

An early workout session; I may hit the rowing machine later for some practice.

[Bruce Ware]

4/2 Session 14-4, Squat

warm-ups:

45 x 5 x 2
135 x 5
225 x 5
275 x 1
315 x 1

working sets:

370 x 2 x 3; 6 mins between for rest; #1 good form, good bar speed, felt like I could get 1 or 2 more reps; sets #2 and #3, my form felt a bit "short" - I felt like my depth wasn't as far down as the first set, but not missing by much; bar speed was definitely slower, but still in control; and I felt like I could get at least 1 additional rep on each. I will carefully monitor my performance over the next 2 weeks (the 8's and the 5's), and determine if a 5 pound increase is do-able for the 2's. Right now, I'm thinking not, but will see how things progress.

Chin-ups: 27 as 9, 9, 6, 3.

Duration: 0h+50m

End of the 2's week. After 3 complete cycles, here's my tonnage increase metric:

For Squats, averaged about 680 pounds increase (plus 1335 from the first to the third)
Deadlift averaged 770 pounds (plus 1440)
Bench Press averaged 435 pounds (plus 870)
Press averaged 420 pounds (plus 840)

I envision the cycle-to-cycle increases will slow (to use the phrase du jour, "flatten the curve") as I approach my max weights for each of the rep targets, so these increases will probably be stand-outs once I've run the rotation out (i.e., started missing reps). So far, however, I am very pleased with the way this 8-5-2 cycling routine is going. I'll have to see what the best way forward is once I hit the point of missing reps, but I expect that is still a few solid months away.

[Bruce Ware]

4/5 Measurement Sunday

Total weight -- (spot) 202.2 (+1.0); (week avg) 201.0 (nc); (long avg) 202.3 (nc)

LBM -- (spot) 182.2 (+0.9); (long avg) 181.6 (+0.1)

Fat -- (spot) 20.0 (+0.1); (long avg) 20.7 (-0.1)

Yields a BF est of 10.2%.

Eating -- 134 g P; 295 g C; 86 g F == avg 2490 kcals.

Nothing unusual to report here; continuing to increase protein intake. Over the past week, due to being under virus-triggered house arrest, eating only about 2 meals per day generally, but using protein shakes as a meal replacement. Rowing season start has been indefinitely delayed, so I'm focusing on strength training for now, with only minimal conditioning work.

Today starts week of 8's.

[Bruce Ware]

4/5 Session 15-1, Bench Press

warm-ups:

45 x 5 x 2
135 x 5

working sets:

170 x 8 x 3; rest between 5 mins; set #1 was good control and decent bar-speed and felt like I could get 1 or possibly 2 more reps; set #2 was good control but bar-speed started slowing on rep 6, felt like I was pretty much at my limit with no change in form; set #3 was a bit wobbly on reps 6 and higher, and bar-speed dropped a lot on rep 6, felt like I was at my limit form and control-wise. Next cycle of 8's will increment 2.5 pounds.

Seated Press: 105 x 3 x 5
BB Rows: 185 x 8 x 3

Duration: 0h+55m

[Bruce Ware]

4/6 Session 15-2, Deadlift

warm-ups:

135 x 5
225 x 5

working sets:

285 x 8 x 3; 5.5 mins rest between; all 3 sets had solid form and decent bar-speed; first set I felt like I could get one, maybe 2 more reps no problem; sets #2 and #3 required a few extra breaths between lifts as I was getting out of air and not feeling like there were any more reps in the tank. Next cycle of 8's will increment 5 pounds.

Box squat: 200 x 8 x 3
Chin-ups: 10

Duration: 0h+55m