BWare's Intermediate Training Log

[Bruce Ware]

5/4 Session 17-3, Press

warm-ups:

45 x 5 x 2
75 x 3

working sets:

108 x 8 x 5; 4 mins rest between; no real problem, but it did take a bit of a push to get the last couple

C&V

DB Side Delt 3-count up/down -- 30 x 12, 5, 5, 5
DB Rear Delt Lying Pronated -- 50 x 15, 10, 8, 7
DB Front Delt -- 50 x 15, 8, 8, 5
Reverse Arnolds -- 35 x 15, 8, 7, 6
Bus Drivers -- 25 x 17, 17, 15, 15

Seated DB Shrugs supinated -- 130 x 14, 9, 9
Standing DB Shrugs -- 130 x 15, 14, 9

Duration -- training 27 mins; C&V 38 mins

HR data -- max 154; avg 111; "fit" 34:08; "fat" 31:11

[Bruce Ware]

5/6 Session 17-4, Squats

warm-ups:

95 x 5
135 x 3
225 x 3

working sets:

270 x 8 x 5; 5 mins rest between; holy cow! did this seem heavy today; I moved 'em all, but they were slow and required a lot of drive

C&V

Leg Extensions (10-15 + 3 r-p) -- 155 x 13, 8, 8, 6

Seated BB Calf Raises 3-way, plus tibialis squeeze -- 185 x 30 x 4

I elected not to practice my Power Clean jumping today, as I was already flat out of gas.

Duration -- training 37 mins; C&V 7 mins

HR data -- max 165; avg 123; "fit" 31:08; "fat" 12:30

This completes the "Base V2" (high-volume/moderate intensity) phase of this program. I will start the "Peak V1" phase with bench press tomorrow and try to get all 4 lift-days in before going AFGym for a long weekend. It will involve lifting for 3 days in a row, but since the volume will be reduced, I might be able to squeeze 'em in. I will gauge how well I recover along the way.

[Bruce Ware]

5/7 Session 18-1, Bench Press

(first session for wave 1 of the peak phase; 3x5 and AMRAP on last set)

warm-ups:

45 x 5 x 2
95 x 3
135 x 3

working sets:

162 x 5, 5, 7; 4.5 mins rest between; +2 on last set means add 4 pounds for next time

C&V

(All done with 10-15 + 3 r-p)
Incline DB Coffin Press -- 80 x 15, 10, 7, 5; add 10 next time
Flat DB Flyes -- 50 x 15, 15, 15, 11; add 10 next time
2DB Pullovers -- 80 x 13, 7, 6, 5; same weight next time
Hi-elbow DB Row -- 70 x 15, 11, 7, 6; add 10 next time

Century set DB Shrugs -- 90 x 100; I needed to take a couple of small rests, so same weight next time

Duration -- training 19 mins; C&V 28 mins

HR data -- max 157; avg 115; "fit" 27:01; "fat" 19:45

[Bruce Ware]

5/8 (late entry) Session 18-2, Deadlift

warm-ups:

135 x 5
225 x 3
315 x 3

working sets:

324 x 5 x 3; 5.5 mins rest between; no additional reps on last set (bad set, started off feeling awful and never got any better) means same weight next time

C&V

Leg Extensions (10-15 + 3 r-p) -- 155 x 15, 10, 9, 8
Standing Calf Raises (3-way + tibialis squeeze) -- 125 x 30 x 3; 116 x 30

Duration -- training 25 mins; C&V 20 mins

HR data -- max 163; avg 124; "fit" 37;40; "fat" 6:49

Given these data and not getting extra reps on set 3 of the deadlift, it appears that I should consider reducing the number of warm-ups and possibly extending my inter-set rest time. This training session pushed my heart-rate into the Zone 4 & 5 "fit" range very early, and stayed there through the C&V leg extensions, only to drop off during the calf work.

[Bruce Ware]

5/9 Measurement Sunday

Another week sees the continuation of a very gradual decline in the total weight metric, while eating remains fairly consistent. I believe that increased walking activity (part of a company-led walking challenge game), racking up 3 to 4 miles during the typical day, has led to this decline. Every day this week, my morning weight was fractions under 200 pounds. Body-part metrics are holding steady. In general, the major metrics for spot, week avg, and long avg are all converging. SPECIAL NOTE: If next Sunday's "official" weigh-in is less than 201.0 pounds, it will trigger a "Rule 3" process shift for total weight downward. However, the very tight width of the process limits indicates that any such shift, if it occurs, would amount to a total change of about one-half a pound. Today's calculated fat pounds triggered a "Rule 2" shift downward in the Fat chart, a move approximately 1.2 pounds down; but as there are only 2 data-points comprising the new limit lines, the widths are big. More measures will bring them narrower.

Total weight -- (spot) 200.4 (-0.2); (week avg) 199.7 (-1.2); (long avg) 201.6 (-0.1)

JP-7 points are 7/5/8/6/5/2/7 for a delta from last week of 0, equating to a BF est of 9.35% (nc from last week).

LBM -- (spot) 181.7 (-0.1); (long avg) 182.1 (-0.1)
Fat -- (spot) 18.7 (-0.1); (long avg) 19.5 (nc)

Yields an est BF of 9.7%.

Eating avgs -- 137/320/85 (22%/49%/29% p/c/f) for 2595 kcals.

[Bruce Ware]

5/10 Session 18-3, Press

warm-ups:

45 x 5 x 2
85 x 3

working sets:

131 x 5, 3*, 3*; 5 mins rest between; the calculator must be really off on this lift, as I knew from the first rep of the first set that this weight was way more than I expected; I had solid body posture, solid form, solid bar movement but every rep was a good 3 seconds or more to grind it upward; second set, got 3 and had *zero* force to do any more; third set, got 3 and was on the way up for #4, but got no further than the bridge of my nose before running out of ooomph; in spite of the challenge, I will use this weight again next time on my 3x3 week, since I have already proved I can do it, but using it again and going for AMRAP on third set will give me a more realistic sense of where my calculations need to be adjusted to.

C&V
(all 10-15 + 3 r-p)
DB Side Delts - 3 count up&down -- 30 x 10, 7, 6, 5; good weight
Lying Pronated Rear Delts -- 60 x 11, 8, 7, 6; good weight
DB Front Delts -- 55 x 10, 10, 6, 5; good weight
Reverse Arnolds -- 40 x 12, 7, 6, 6; good weight

Super-set
25# Plate Bus Drivers -- 25 x 20 x 4; go to 35# plate next time
Seated Supinated DB Shrugs -- 130 x 20, 20, 12; good weight
Standing DB Shrugs -- 130 x 20, 20, 14; good weight

Duration -- training 21 mins; C&V 40 mins

HR data -- max 154; avg 118; "fit" 44:33; "fat" 16:30

[Bruce Ware]

5/11 Session 18-4, Squats

warm-ups:

135 x 5
225 x 3
275 x 2

working sets:

328 x 5 x 3; 5 mins rest between; set 1, rep 1 was a little short on depth (I think I was hesitant about getting to depth, since this is the heaviest I've squatted in a long time -- the high volume work I completed last week kind of spoiled me); all subsequent reps were fine as I made the needed corrections; set 2 was a bit off-center as I unracked the bar not quite contered and my right side was coming up "early"; third set, all was good, but with all the previous glitches, I had nothing left to get more reps; zero added reps means same weight next time for 3x3's.

I also did not perform any C&V work, but went out to mow the lawn instead.

Duration -- training 23 mins

HR data -- max 155; avg 114; "fit" 14:15; "fat" 8:05

Away from gym until 5/17; I'll start the second week of this wave on 5/18 with bench press, which from this week was the only lift to be programmed to add some pounds. While away, I will be doing a lot of hiking.

[Bruce Ware]

5/18 Session 19-1, Bench Press

warm-ups:

45 x 5 x 2
95 x 3
135 x 3

working sets:

166 x 3, 3, 6; 5 mins rest between; 3 extra reps on AMRAP set 3 means add 6 pounds to next week's lift

C&V

DB Century Shrug -- 90 x 100

(10-15 + 3 r-p on next batch)
Hi-elbow DB Row -- 80 x 10, 7, 6, 6
2DB Pull-overs -- 80 x 15, 7, 5, 5
DB Partial Flyes -- 60 x 15 x 4 (go to 70 pounds next time)
2DB Coffin Press -- 90 x 10, 6, 5, 5

Duration -- training 21 mins; C&V 29 mins

HR data -- max 159; avg 126; "fit" 42:16; "fat" 7:28

[Bruce Ware]

5/19 Session 19-2, Deadlift

warm-ups:

135 x 5
225 x 3
275 x 2

working sets:

324 x 3, 3, 4; 5 mins rest between; 1 extra rep on AMRAP set 3 means add 4 pounds to next week's lift

C&V

Leg Extensions (10-15 + 3 r-p) -- 155 x 15, 11, 9, 8

Standing Calf Raises (3-way, + tibialis squeeze) -- 135 x 30 x 4; go to 40 reps per next time

I elected not to continue with the Power Clean practices.

Duration -- training 24 mins; C&V 11 mins

HR data -- max 152; avg 111; "fit" 13:27; "fat" 21:03

[Bruce Ware]

5/20 Session 19-3, Press

warm-ups:

45 x 5 x 2
85 x 3

working sets:

131 x 3, 3, 5; 5 mins rest between; 2 extra reps on AMRAP set 3 means add 3 pounds to next week's lift

C&V

(10-15 + 3 r-p for following)
DB Side Delt Raises 3-count up&down -- 30 x 10, 6, 5, 5
Lying pronated Rear Delt Raises -- 60 x 12, 6, 6, 6
2DB Front Delt Raises -- 55 x 10, 6, 5, 5
Reverse Arnold's -- 40 x 12, 8, 8, 6

35# plate bus drivers -- 10, 10, 5, 5

Seated Supinated DB Shrugs -- 130 x 20, 14, 12
Standing DB Shrugs w/2-sec hold -- 130 x 20, 15, 16

Duration -- training 21 mins; C&V 35 mins

HR data -- max 155; avg 119; "fit" 40:31; "fat" 14:51

I elected to go ahead and lift today, even though it was scheduled to be a "rest day" -- I was feeling really good and ready to go. Depending on how my day starts tomorrow, I may complete this week with my squat session 3x3's. The next week is supposed to be 3x1's, but it may get delayed as it appears my wife is planning to take some family time out of town (and away from gym).