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09-13-2020, 09:12 AM
#191
9/13 Measurement Sunday
Total weight: (spot) 203.4 (+1.2); (week avg) 201.6 (+0.7); (long-term avg) 202.2 (nc)
LBM: (spot) 183.0 (+0.7); (long-term avg) 182.1 (+0.1)
Fat: (spot) 20.4 (+0.5); (long-term avg) 20.1 (-0.1)
Yields an est BF of 9.9%.
Eating avg for the week: 125 g P; 291 g C; 107 g F for approx 2630 kcals intake.
Part measures are all within normal variation. I look/feel like I am a little more pumped than last Sunday; maybe the added hypertrophy conditioning work is starting to have an affect. Will see how this week goes and whether the look/feel continues to show some change next Sunday.
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09-14-2020, 06:38 PM
#192
9/14 Session 36-1, Bench Press
warm-ups:
45 x 5 x 2
95 x 3
115 x 3
working sets:
135 x 10 x 4; goal achieved; 2 mins rest between; plus-5 next time
Press (hyp) -- 107 x 8, 8, 8, 8, 6; 2 mins rest between; aim was 8 x 5
DB Side Delt Raises -- 35 x 12 x 3
DB Curls -- 60 x 15 x 3
EZ LTEs -- 40 x 15 x 3
Duration: 0h+58m
I skipped the chin-ups and dips conditioning work on this session; will try to add them back in next time.
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09-18-2020, 05:03 PM
#193
9/18 Session 36-2, Deadlift
warm-ups:
135 x 5
225 x 3
275 x 2
working sets:
335 x 5; goal achieved; plus-5 next time
295 x 8, 7; 6 mins rest between; aiming for 9 x 2, so same weight next time
Squats (vol) -- 230 x 5 x 5; 3 mins rest between; goal achieved, plus-5 next time
Standing HB Calf Raise (double r-p set) -- 230 x 20, 20, 15
Duration: 1h+05m
Had a couple of off-days between this session and last, family visiting; this is a pretty intense cardio-ish workout, as I am out of breath on the deadlift back-offs and volume light squats. Depth on squats is great, and I am glad I had some coaches look at my video and fix my form issues.
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09-21-2020, 08:19 PM
#194
(A couple of late entries)
9/19 Session 36-3, Press
warm-ups:
45 x 5 x 2
working sets:
95 x 10, 10, 8; 1.5 mins rest between; aiming for 10 x 3, so same weight next time
Bench Press (vol, hyp mod) -- 147 x 8, 8, 8, 7, 4; 3.5 mins rest between; aiming for 8 x 5
DB Side Delt Raises -- 35 x 12 x 3
Chin-ups -- 6 x 3
Dips -- 8 x 3
DB Curls -- 60 x 15 x 3
EZ LTEs -- 40 x 15 x 3
Duration: 0h+52m
--
9/21 Session 36-4, Squat
warm-ups:
45 x 5 x 2
135 x 3
225 x 2
working sets:
280 x 5 x 1; goal achieved; plus-5 next time; getting great depth and hip drive, video next time for self-check
225 x 9 x 2; 5 mins rest between; goal achieved; plus-5 next time
RDLs -- 200 x 8 x 3; 3 mins rest between
Seated BB Calf Raises (double r-p) -- 220 x 20 x 3
BB Shrugs (double r-p) -- 220 x 20 x 3
Duration: 0h+52m
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09-22-2020, 04:28 PM
#195
9/22 Session 37-1, Bench Press
warm-ups:
45 x 5 x 2
95 x 3
115 x 3
working sets:
140 x 10, 10, 6, 5; 1:45 rest between sets; aiming for 10 x 4
Press (vol, pow mod) -- 114 x 1 x 5; 0:45 rest between sets
DB Arnold Press -- 35 x 12 x 3
DB Curls -- 60 x 15 x 3
EZ LTEs -- 40 x 15 x 3
Duration: 1h+08m
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09-28-2020, 02:12 PM
#196
I have a bunch of reports here:
9/25 Session 37-2, Deadlift
warm-ups:
135 x 5
225 x 3
275 x 2
working sets:
340 x 5; goal achieved; plus-5 next time
295 x 8, 6; 6 mins rest between; aim was 9 x 2; same weight next time
Squat (vol) -- 235 x 5 x 5; 3 mins rest between; goal achieved; plus-5 next time
Standing HB Calf Raises (double r-p) -- 230 x 20 x 3
Standing HB Shrugs (double r-p) -- 230 x 20 x 3
Duration: 0h+59m
++
9/26 Session 37-3, Press
warm-ups:
45 x 5 x 2
working sets:
95 x 10, 10, 5; 1:40 rest between; goal was 10 x 3, same weight next time
Bench Press (pow mod) -- 157 x 1 x 5; 1:30 rest between
DB Decline Bench Press -- 60 x 12 x 3
DB 1-Arm Supported Row -- 30 x 12 x 3 each arm
Chin-ups -- 6 x 3
Dips -- 8 x 3
Duration: 1h+02m
++
Sunday 9/27 Measurement Sunday
Weight -- (spot) 202.4 (+0.8); (week avg) 201.9 (nc); (long term avg) 202.2 (nc)
LBM -- (spot) 181.8 (-0.3); (long term avg) 182.1 (nc)
Fat -- (spot) 20.6 (+1.1); (long term avg) 20.1 (nc)
Yields a BF of 9.9% estimated.
Body-part measures are all within normal variation, as are the weight measures above.
++
9/28 Session 37-4, Squat
warm-ups:
45 x 5 x 2
135 x 3
225 x 2
255 x 1
working sets:
285 x 5; goal achieved; plus-5 next time
230 x 9 x 2; 5 mins rest between; goal achieved; plus-10 next time
Rack Pulls -- 390 x 4; aiming for 5, same weight next time
Seated BB Calf Raises (double r-p) -- 220 x 20 x 3
Duration: 1h+04m
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09-29-2020, 07:57 PM
#197
9/29 Session 38-1, Bench Press
warm-ups:
45 x 5 x 2
95 x 3
115 x 3
working sets:
140 x 10, 10, 8, 7; 1:30 rest between sets; aiming for 10 x 4, not quite there yet, but 4 better than last week
Press (str mod)
warm-ups:
45 x 5 x 2
75 x 3
working sets:
123 x 3+AMRAP x 3; got 5, 5, 5; 5 mins rest between sets
DB Arnold Press -- 40 x 12 x 3
DB Curls -- 60 x 15 x 3
LTEs -- 45 x 15 x 3
Duration: 1h+02m
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10-01-2020, 04:29 PM
#198
10/1 Session 38-2, Deadlift
warm-ups:
135 x 5
225 x 3
275 x 2
315 x 1
working sets:
345 x 5; goal achieved, plus-5 next time
295 x 9 x 2; 6.5 mins rest between; goal achieved, plus-5 next time
Squat (vol) -- 240 x 5 x 5; 3.5 mins rest between; plus-5 next time
Standing HB Calf Raises (double r-p) -- 220 x 20 x 3
HB Shrugs (double r-p) -- 220 x 20 x 3
Duration: 1h+06m
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10-05-2020, 05:32 PM
#199
Multiple entries
Measurement Sunday (recorded Monday 10/5)
Total wt -- (spot) 204.2 (+1.8); (week avg) 203.5 (+1.6); (long term avg) 202.3 (+0.1)
LBM -- (spot) 183.8 (+2.0); (long term avg) 182.2 (+0.1)
Fat -- (spot) 20.4 (-0.2); (long term avg) 20.1 (nc)
Yields BF est of 9.9%.
Eating X-bar: 136 g P/291 g C/107 g F @ 2670 kcals.
Nothing major to report; these measures for totwt and lbm are big moves up, but still not sufficient to break through the +3-sigma process top. All body-part measures are moving within bounds of normal variation.
+++
10/5 Session 38-3, Press
warm-ups:
45 x 5 x 2
65 x 3
working sets:
95 x 10 x 3; 3 mins rest between; goal achieved
DB Incline Bench Press -- 70 x 12 x 3
DB Decline Bench Press -- 70 x 12 x 3
DB 1-Arm Row -- 70 x 12 x 3
Duration: 0h+58m
I am making a minor modification to the pressing movements training which will be seen in the next training week.
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10-07-2020, 12:33 PM
#200
10/7 Session 38-4, Squat
warm-ups:
45 x 5 x 2
135 x 3
225 x 2
275 x 1
working sets:
290 x 5 x 3; 5.5 mins rest between; video'd my 2nd and 3rd sets, and I observe that under this load, I am short on my depth by about 2 inches; re-set weight next week and train for increased depth
Seated BB Calf Raises (double r-p set) -- 220 x 20 x 3
Duration: 0h+40m
Conditioning: elliptical trainer for 10 mins
Beginning next session, I will be slightly reducing my total volume and adding in some "winter" conditioning work in prep for next spring's rowing season. Lower body days will be back to basic 5's (x3 for squats, x1 for deads, although I may add some back-off sets to deads to prevent loss of volume/tonnage and poss. de-training). Upper body will continue to use "Var-9" until the full 6-week program is complete; I am on week 3 now.
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