BWare's Intermediate Training Log

[Bruce Ware]

1/12 Session 3-1

Squat (intensity) --

Warm-ups:

45 x 5
135 x 5
225 x 5
315 x 3

Working set: 370 x 1; completes the 5-3-1 sequence; I felt I had 2 possibly 3 reps left in the tank, and an RPE of about 5. Inter-set rest during warm-ups averaged just about 2 minutes; went 6 minutes after last warm-up before going for 370, and I think that made the rep easier than expected. Used about 4 minutes between each of the back-off sets.

Back-off sets: 335 x 5 x 2

Deadlift (volume) --

Warm-ups:

225 x 5
275 x 5
315 x 1

Working sets (3x3 at 90%): 335 x 3 x 2,0; just out of gas on third set; second set each rep was a significant grind and I gave this set an RPE of 8; rest between last warm-up and first set was about 3 minutes, and I realized that may have been too soon, so I gave myself a solid 5 minutes after set 1 for set 2, and 8 minutes after set 2 for set 3. Probably made that change too late and couldn't recover. Still felt good about the 2 sets I got and the effort I put in on set 2.

Duration: 1h+10m

[Bruce Ware]

1/13 Session 3-2

Bench Press (intensity) --

Warm-ups:

95 x 5
135 x 5
175 x 3

Working set: 200 x 3; achieved; after last week's attempt and feeling an odd tweak in my left elbow/bicep, I was especially careful to keep my wrists from rolling around, which is what I think caused the problem last week.

Back-off sets: 175 x 3 x 2

Press (volume) --

Warm-ups:

45 x 5
95 x 5

Working sets: 115 x 3 x 3

Duration: 0h+45m

[Bruce Ware]

1/15 Session 3-3

Deadlift (intensity) --

Warm-ups:

225 x 5
275 x 5
315 x 3

Working set:

350 x 5; I am completely jazzed that I have apparently broken out of the stall I was experiencing here about 8 weeks ago - after a few weeks of working some auxiliary lifts and trying to identify where my weak spot was, I've managed to get over not being able to move 340 to now having achieved 5 reps in solid form and decent bar-speed at 350. I used about 2.5 to 3.5 minutes between the warm-up sets, and then deliberately rested a full 6 minutes before going for the main weight. Each rep was standard form and from the ground, and I took several breaths between each rep to make sure everything started from a dead-stop. Continuing 5 pound increments.

Squat (volume, ~80%) --

Warm-ups:

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

Working sets:

300 x 5 x 3

Duration: 0h+55m

[Bruce Ware]

1/17 Session 3-4

Press (intensity) --

Warm-ups:

45 x 5
95 x 5
115 x 3
125 x 1

Working set:

145 x 2; was aiming for 3 reps, but could not complete. Decent effort on rep 2 with about 3 seconds or so pushing - RPE ~7 - but nothing left in the tank for #3. Rest was about 5 minutes after last warm-up. On the other hand, this was still the most weight I have ever lifted over my head, and I am still using strict form 1.0 - no hip thrust or anything. So, I'm generally pleased with the outcome of the day and the progress so far.

Back-off sets:

125 x 3 x 2

Bench Press (volume) --

Warm-ups:

45 x 5
135 x 5

Working sets:

155 x 3 x 3; no problem at all.

Duration: 0h+50m

This completes week 3 for 2020. So far in year, computed 1RMs are --

Bench 212 (unchanged from year-start); 3 rep set achieved -- 200; looking for 205 next week
Press 150 (unchanged from year-start); 3 rep set achieved -- 142.5; missed 145 today, but will try it again next week
Squat 405 (started year at 382); 5 rep set achieved -- 360; looking for 365 next week
Deadlift 393 (started year at 368); 5 rep set achieved -- 350; looking for 355 next week

In week 4, I will be adding some different auxiliary exercises: DB bench presses (incline and decline), shrugs, close-grip bench presses, curls, and DB tricep extensions.

[Bruce Ware]

1/18 - "Rest" day, but it wasn't. The rowing club managed to connect with the US Naval Academy and obtain access to their indoor rowing facility - a whole bunch of ergs and the rowing tank. We spent the day doing erg work and practicing what we learned in the tank, where you actually row in the water while sitting on a sliding seat. I had concerns about my conditioning and ability to put in the sustained effort, but clearly the strength training has given me enough conditioning as well to handle the load.

Next challenge - let's see if the day's activity impacts tomorrow's (Sunday's) lifting. The hammies are a little shaky right now, but hope they recover overnight.

--

1/19 Measurement Sunday:

Total weight -- (spot) 198.4 (-1.6 from last week, +0.8 ytd); (weekly avg) 200.4 (+1.9); (long-term avg) 197.9 (+0.1)

Lean -- (spot) 178.8 (-1.4, +0.1 ytd); (long-term avg) 178.4 (+0.2)

Fat -- (spot) 19.6 (-0.2, +0.7 ytd); (long-term avg) 19.5 (-0.1)

Yields a BF% of 9.8%.

Body-part measures all within normal variation; my waist-line is up one-quarter inch, but it doesn't appear to be in the belly - likely my lower back muscles are a bit pumped from yesterday's prolonged rowing workout.

Eating: daily avg 2250 kcals at 115 g protein, 244 g carbs, and 90 g fat.

Not a great eating week, and it was kind of surprising seeing my daily weigh-ins in the low 200's all week in spite of that. Today's spot weight was way below that, likely from the high-cal burn I had yesterday. I'll keep pumping protein in and try to get the kcals up again this week.

Today starts a slightly new variant of my lifting -- still doing the 4-day split, but adding a few auxiliary exercises to the session based on Andy Baker's notes aiming at a bit more sarcoplasmic hypertrophy. We'll see if adding some "pump" to the muscle leads to fuller development.

[Bruce Ware]

1/19 Session 4-1

Squat (intensity) --

Warm-ups:

45 x 5
135 x 5
225 x 3
315 x 3

Working set:

365 x 5; achieved, solid form.

Back-off sets:

335 x 5 x 2

Deadlift (volume) --

Warm-ups:

225 x 5
275 x 5

Working sets:

305 x 5, 5, 0; programmed to go for 3 sets, but I was just out of gas after set 2, and elected to forego this time. Form and movement was fine.

EZ Curls:

65 x 12 x 3

Duration: 1h+15m.

[Bruce Ware]

1/20 Session 4-2

Bench Press (intensity) --

Warm-ups:

45 x 5
135 x 5
175 x 3

Working set:

205 x 2; was aiming for 3; start of a good push on rep #3 but got stuck about 1/2 way up and could not finish to lock-out. Will repeat this weight next week.

Back-off sets:

175 x 3 x 4; for the past 3 weeks, I'd been doing one major lift and 2 back-off sets at 3 reps per, and am now wondering if I hadn't taken too much volume out of the training routine by doing only 3 x 3. I moved the back-off sets up to 4 rounds at 3 reps to see if I can re-establish a bit more volume and maybe that will help next week when I try the 205 lift again. Also, later this week when I do presses for intensity, the back-off sets for that session will go up to 4 sets of 3 reps.

Press (volume/DE) --

Warm-ups:

45 x 5
95 x 5

Working sets:

105 x 3 x 10; a lot of sets for only 3 reps per and moving the bar as quickly as possible; I also took about 45 seconds rest between each set, so it was a nice sweaty puddle by the end.

Added some exercises for a more hypertrophic focus.

Incline DB Presses -- 60 x 10 x 3
Decline DB Presses -- 60 x 10 x 3
BB Rows -- 135 x 12 x 3

Duration: 1h+15m

[Bruce Ware]

1/22 Session 4-3

Deadlift (intensity) --

Warm-ups:

225 x 5
275 x 5
315 x 3

Working set:

355 x 2,F; aiming for 5 reps - rep #3 got as far as just below my knees and then stalled; RPE ~8. Repeat this weight next week. I had eaten only 1 meal before doing this workout about 4 hours prior, and wonder if there just wasn't enough calories in the tank to execute the lift. Something to look into and correct next time.

Squat (volume/DE) --

Warm-ups:

45 x 5
135 x 5
225 x 5

Working sets:

285 x 2 x 12; took about 50 seconds between each set, moving the bar quickly/explosively

Trap Bar Shrugs --

150 x 20 x 3

Duration: 1h+05m

[Bruce Ware]

1/23 Session 4-4

Press (intensity) --

Warm-ups:

45 x 5
95 x 5
125 x 2

Working set:

145 x 1,F; aiming for 3 reps; my first rep cost me my balance and I had to re-rack the bar and take another rest break of about 4 minutes, then started over. Got a solid rep without falling or anything, but could not get #2 past my eyebrows. RPE ~8. I think part of the problem was that, in weeks 1 thru 3, I was doing only 2 back-off sets of 3 reps after the main lift of 3 reps, and the lower volume was not enough to keep me progressing. I will take a 10%-ish reset and work my way up again, this time using 4 sets of back-offs to keep the volume up.

Back-off sets:

125 x 3 x 4 (first time using 4 sets of back-offs per note above)

CG Bench Press --

135 x 8 x 3

LTEs --

65 x 10 x 3

1DB Overhead Tricep Extensions --

25 x 12 x 3 (x each side)

Duration: 1h+00m

I did this session early because I will be out of town on business travel on Friday, the normal training day for this session, and wanted to get it done, rather than train on Saturday, Sunday, and Monday next week to stay on schedule. I don't think that going a day early (only 1 day after deadlift) affected my performance on this session.

[Bruce Ware]

1/26 Measurement Sunday

Total weight -- (spot) 198.8 (+0.4 from last week, +1.2 ytd); (weekly avg) 198.8 (-1.6); (long-term avg) 198.0 (+0.1)

Lean -- (spot) 179.5 (+0.7, +0.8 ytd); (long-term avg) 178.6 (+0.2)

Fat -- (spot) 19.3 (-0.3, +0.4 ytd); (long-term avg) 19.4 (-0.1)

Yields a BF% of 9.8%.

Body-part measures all within normal variation; my waist-line feels like it is getting bigger, but it doesn't appear to be in the belly - my lower back muscles and sides seem to be getting wider.

Eating: daily avg 2630 kcals at 136 g protein, 309 g carbs, and 94 g fat.

Still wondering what was going on 2 weeks ago when my daily weigh-ins in the low 200's. The daily's for this week all seem to be back to the "normal" expected range in the 198's.