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Thread: BWare's Intermediate Training Log

  1. #561
    Join Date
    May 2019
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    Virginia
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    • starting strength seminar april 2024
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    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

  2. #562
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    May 2019
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    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.
    --

    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.

  3. #563
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    May 2019
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    Virginia
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    starting strength coach development program
    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
    --

    Tuesday 8/2 -- PM Sculling practice: timed drills at moderate pressure; very hot and humid; I give myself 75 minutes of cardio/conditioning time
    --

    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
    --

    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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