BWare's Intermediate Training Log BWare's Intermediate Training Log - Page 29

starting strength gym
Page 29 of 32 FirstFirst ... 192728293031 ... LastLast
Results 281 to 290 of 316

Thread: BWare's Intermediate Training Log

  1. #281
    Join Date
    May 2019
    Location
    Virginia
    Posts
    509

    Default

    • starting strength seminar april 2021
    • starting strength seminar june 2021
    • starting strength seminar august 2021
    2/11 Session 6-4 Squat

    gen w-u: Big-3, 1 round

    warm-ups:

    95 x 5
    135 x 3
    225 x 3
    275 x 1

    working sets:

    311 x 4, 4, 4, 7; 5 mins rest between; took a self-video, and getting good depth and hip drive; +3 reps means add 12 pounds to next week's training weight (but see note at bottom)

    C&V

    A mess of new exercises, mostly lunges of various types; not going to detail them all, spreadsheet says 15,900 pounds on 290 reps.

    Finishers

    3-way seated calf raises -- 30 reps ea way, plus 30 reps tibialis lifts

    Duration -- gen w-u: 5 mins; training and C&V: 1h+00m; Finishers: 5 mins

    Added bonus -- from yesterday's schedule, I did half of the arms finishers, 7500 pounds on 215 reps of bicep and tricep work, which took about 25 mins to accomplish. I'll be using this on D1 (bench) and D3 (ohp) days as finishing exercises, provided I have enough "gas" in the tank after the main lift and the C&V work.

    NOTE: Family excursion - we're breaking out of "house arrest" to visit my sons this weekend, probably staying out all next week. There is access to gyms, and I am taking my stuff along so I *may* get a chance to continue training. If not, this will all be a rest week and I'll resume upon returning.

  2. #282
    Join Date
    May 2019
    Location
    Virginia
    Posts
    509

    Default

    2/22 A Catch-up Report

    2/16 Bench Press

    usual warm-ups; working sets -- 161 x 4, 4, 4, 8; 5 mins rest between; +4 means 8 pounds more next week

    lots of dumbbell conditioning/volume/"pump" work

    I took my micro-plates along with me when I traveled; my son's gym didn't have any, but it was a solid black-iron kind of place anyway, and I enjoyed working out there.
    --

    2/18 Deadlift

    usual warm-ups; working sets -- 315 x 4, 4, 4, 6; 5 mins rest between; +2 on last set means add 8 pounds to next week's weight

    Leg extensions/Leg curls (was able to use a real set of machines for these, instead of my home bowflex; my est for the bf was very close to what I actually did on the machines)/standing calf raises and some arm work for the glamor-shots.
    --

    2/22 OH Press

    back at home

    usual warm-ups; working sets -- 127 x 4, 4, 4, 5; 5 mins rest between; +1 means add 2 pounds to next week's weight

    lots of dumbbell delt & trap work for c/v/"p"; duration -- 1h+30m

  3. #283
    Join Date
    May 2019
    Location
    Virginia
    Posts
    509

    Default

    2/24 Squat

    usual gen warm-up; squat warm-ups: 95 x 5, 135 x 3, 225 x 3, 275 x 1, 315 x 1; working sets -- 323 x 4, 4, 4, 5; 5.5 mins rest between; +1 rep means 4 pounds more for next week

    lots of dumbbell lunges and calf raises for c/v/p work; duration -- 1h+15m

    This completes week 2 of wave 3 (which is week 7 of the training year); next week's wave continues to be sets of 4 with an AMRAP on the fourth set of each main lift; I'll also continue to work some conditioning/volume/pump work.

    I plan to start week 8 on Saturday 2/27.

  4. #284
    Join Date
    May 2019
    Location
    Virginia
    Posts
    509

    Default

    2/27 Session 8-1, Bench Press

    gen warm-up; bench warm-up -- 45 x 5 x 2; 95 x 3; 135 x 3; working sets -- 169 x 4 x 4; 5 mins rest between; no extra reps; next week starts the volume phase, and at this computed e1RM/t1RM, I will be doing 12 x 3 at 114 pounds

    lots of dumbbell work on chest (flyes, presses) and back (rows) for volume and conditioning; finished with an AMRAP set of Ab Pike Crunches

    Duration -- gen w-u - 5 mins; strength - 25 mins; C&V - 50 mins

  5. #285
    Join Date
    May 2019
    Location
    Virginia
    Posts
    509

    Default

    3/1 Session 8-2, Deadlift

    gen w-u; dl warm-ups -- 135 x 5, 225 x 3, 275 x 2; working sets -- 323 x 4 x 4; 5 mins rest between; no extra reps; next week starts volume phase, aiming for 12 x 3 at 229 pounds

    leg exts, leg curls, calf raises, and "glamor" work (arms and abs) to wrap it up

    Duration -- gen w-u - 5 mins; strength -- 30 mins; C&V -- 30 mins; arms/abs -- 30 mins

  6. #286
    Join Date
    May 2019
    Location
    Virginia
    Posts
    509

    Default

    And BTW, here's the Measurement Sunday report for 2/28 --

    Since it's been a couple of weekends from my last report, I won't be indicating week-to-week changes on this report.

    Spot weights -- 200.8 (+2.4 ytd; +1.0 since start of training variant) // 181.0 (+1.4; -0.1) & 19.8 (+1.0; +1.1); JP-7 test yields an est. bf of 9.85%.

    6-Sigma long-term process avgs -- 201.8 // 182.5 & 19.3 for an est. bf of 9.6%.

    Body-part measures are consistent and stable within normal bounds of variation.

    Eating for the week was 124/261/85 (p/c/f in grams) for ~2300 kcals intake. Protein intake short of goal at start of week, but was ramping up by week's end; expect to be closer to targets this coming week.

  7. #287
    Join Date
    May 2019
    Location
    Virginia
    Posts
    509

    Default

    3/2 Session 8-3, Press

    warm-ups: 45 x 5 x 2; 95 x 3; working sets: 129 x 4 x 4; 5 mins rest between; no extra reps, although I felt on sets 2 & 3 that I could have gotten more, but only set 4 is the 4+ AMRAP set, and there was nothing left in the tank when I got there; next week's volume will be 12 x 3 at 92 pounds

    many dumbbell shoulder exercises as well as trap shrugs for conditioning and extra volume work

    Duration -- strength: 25 mins; C&V: 1h+10m

  8. #288
    Join Date
    May 2019
    Location
    Virginia
    Posts
    509

    Default

    3/5 Session 8-4, Squat

    warm-ups: 95 x 5; 135 x 3; 225 x 3; 275 x 1; 315 x 1; working sets: 327 x 4 x 4; 5 mins rest between; no extra reps as I was concerned about my depth -- I'm getting near to the weight that I had been at previously in my NLP, where my self-video showed I was not getting nearly deep enough; this session's video showed a couple of reps missed the mark, but most (especially in the later sets) hit the correct depth. This concludes the base variant 1; next week will be a volume-intensive variant of 12 x 3 at 232 pounds.

    Calf work, arm work for the pump today. I remain questioning whether next week's volume waves will continue to use these supplemental exercises, as the volume of the main lifts may be more than enough to hit my recovery. I'll start the chest day tomorrow (3/6) and see how things feel as a signal whether to do so or not.

    Duration -- 5 mins gen w-u; 35 mins main lift; 40 mins C&V work.

  9. #289
    Join Date
    May 2019
    Location
    Virginia
    Posts
    509

    Default

    3/6 Session 9-1, Chest

    bench warm-ups:

    45 x 5 x 2
    95 x 3

    working sets:

    114 x 12 x 3; 5 mins rest between; with the minor exception of a lot of noise coming from my shoulder, this was not too taxing; next week, same weight but 4 x 12.

    C&V

    Incline DB Coffin Press -- 40 x 20 x 3
    DB Flyes -- 35 x 20 x 3
    Bench Dips (feet up, AMRAP) -- 3 x 20
    Rotating Pushups (AMRAP) --- 7, 6, 7

    Duration -- training 25 mins; C&V 15 mins

    --

    3/7 Session 9-2, Deadlifts

    warm-up -- back hyperextensions: 1 x 20

    Deadlift warm-ups:

    135 x 5
    225 x 2

    working sets:

    229 x 12 x 3; 5 mins rest between; last 2 or 3 on set 3 were a bit slower as I was starting to run out of air; next week 4 x 12 at same weight

    C&V

    Leg Extensions -- 135 x 15 x 3
    Leg Curls -- 90 x 15, 15, 8 (each leg)
    1-arm DB Rows -- 30 x 20 x 3 (each side)

    Calf work -- standing x 30 x 4

    Duration -- w-u 5 mins; training 20 mins; C&V 30 mins

  10. #290
    Join Date
    May 2019
    Location
    Virginia
    Posts
    509

    Default

    starting strength coach development program
    3/9 Session 9-3, OH Press

    warm-ups:

    45 x 5 x 2

    working sets:

    92 x 12 x 3; 5 mins rest between; ok, so this exercise's first set felt really heavy to me about rep 9-ish, and I was wondering if I had made a programming or math error, but I finished all 3 sets with only a little bar-speed reduction on the final 2 or 3 reps of each set, so I guess it was okay. Next week will be 4 x 12 at same weight, and I can only "hope" that it goes well.

    C&V

    dumbbell work on delts and traps

    Duration - training 20 mins; C&V 45 mins

Page 29 of 32 FirstFirst ... 192728293031 ... LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •