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Thread: BWare's Intermediate Training Log

  1. #361
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    • starting strength seminar april 2024
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    6/23 Session 24-1, Bench Press

    warm-ups:

    45 x 5 x 2
    95 x 3
    135 x 3
    155 x 2

    working set:

    174 x 5; no extra reps as expected; next week's 3+AMRAP set will be at 180, as I have previously managed to get 3 at 178

    Close-grip Bench Press -- 120 x 6 x 4; 2 mins rest between

    Close-grip Lat Pull-downs -- 85 x 15 x 4
    Wide-grip Lat Pull-downs -- 85 x 15 x 4
    Underhand-grip Lat Pull-downs -- 85 x 15 x 4

    Duration -- training 29 mins

    No HR data collected.

    Last night's rowing was easy; training for novices meant I only got to row about one-third of the time we were on the water, and because of how long it took to get the boat set up, we only had an hour or so actually on the water. Thursday night should be a bit better.

  2. #362
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    6/24 Session 24-2, Deadlift

    warm-ups:

    135 x 5
    225 x 3
    295 x 2

    working set:

    340 x 5; no extra reps; next week's 3+AMRAP set will be at 345, as I have previously managed to get 3 at 340

    Romanian Deadlifts -- 235 x 6 x 4; 2 mins rest between

    Standing BB Calf Raises -- 135 x 40 x 3

    Duration -- training 28 mins; no C&V

    No HR data collected.

    Rowing later this afternoon; I expect to double my actual time working, as the novices should be further along and we should get the boat out quicker.

  3. #363
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    6/25 Session 24-3, Press

    warm-ups:

    45 x 5 x 2
    95 x 3
    115 x 2

    working set:

    134 x 4; F -- was supposed to get 5, as I had managed to get 5 once before at 133, but I don't feel all that bad about missing; I was about 2/3rds of the way up when I locked with no further thrust available, held it there for a good 2 to 3 seconds trying to grind it out; next week's trial on 1 set of 3+ will be at 136

    Seated Pin Press -- 100 x 6 x 4; 2 mins rest between; felt really heavy - not sure if it was because I was tired from the main lift, or simply because of doing it from a sitting position, but I got 'em all anyway

    Seated Row (close grip - 10+AMRAP + 3 r-p) -- 85 x 15, 15, 15, 15
    Seated Row (wide grip - 10+AMRAP + 3 r-p) -- 85 x 15, 15, 15, 15
    Seated Row (underhand - 10+AMRAP + 3 r-p) -- 85 x 15, 15, 15, 15

    Duration -- training 31 mins; no C&V

    No HR data collected.

    Last eve's rowing was much better, as the novices picked up more familiarity with what needs to be done; I got a solid 45 minutes of decent rowing in. Another session tomorrow morning (Saturday) and then squats later in the day to finish up the 1x5's week.

  4. #364
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    6/27 Multiple Posts --

    Saturday morning's rowing session was pretty darn good, considering this was only the third day for the 6 novices in the boat. Coach had us starting off with the standard pick-drill warm-up by pairs and then by 4's, and then we went into rowing by 4's at half- and full-slide, with in-motion transitions throughout. Towards the end of the second hour, coach introduced feathering, and they practiced by pairs for a while, and then we started rowing by 4's with feathering, and with transitions, which is almost like serious rowing. At one point, some of the novice pairs missed the call to swap out and we accidentally rowed "on the 8's" for about half-a-dozen strokes before the coxswain noticed and called weigh-enough.

    I had intended to do squats in the afternoon, but social events postponed my lifting. I elected to do squats and bench press on Sunday.
    --

    Measurement Sunday

    Tot weight -- (spot) 199.0 (+1.0); (week avg) 198.2 (+1.1); (long avg) 197.9 (+0.2)

    LBM -- (spot) 179.8 (+1.9); (long avg) 179.0 (+0.1)
    Fat -- (spot) 19.2 (-0.9); (long avg) 18.9 (+0.1)

    Yields an est BF of 9.5%

    Eating for the week -- 142/284/91 for 2530 kcals.

    Not bad; charting indicates that my curves have "bottomed out" and appear to be swinging back upward. We'll see if we can keep that going.
    --

    Sunday (AM) Session 24-4, Squat

    warm-ups:

    45 x 5 x 2
    135 x 5
    225 x 3
    295 x 2

    working set:

    350 x 5; right on target, no extra reps; next session 1x3+AMRAP will be at 355.

    Leg Extensions (18+ 3+ r-p) -- 155 x 20, 15, 13, 11

    Seated BB Calf Raises (3-way) -- 205 x 40 x 3

    Duration -- training 24 mins; no C&V

    No HR data collected.
    --

    Sunday (pm) Session 25-1, Bench Press

    warm-ups:

    45 x 5 x 2
    95 x 3
    135 x 3
    155 x 2

    working set:

    180 x 3; on target, no extra reps; next sessions 1x1+AMRAP will be at 182.

    Close-grip Bench Press -- 140 x 6 x 3; 2 mins rest between; I was programmed to do 130, but accidentally loaded 140 onto the bar, didn't notice until second set, but went ahead and finished anyway

    Lat Pull-downs (CG) -- 90 x 15 x 4
    Lat Pull-downs (WG) -- 90 x 15 x 4
    Lat Pull-downs (UG) -- 90 x 15 x 4

    Duration -- training 35 mins; no C&V

    No HR data collected.

  5. #365
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    Monday 6/28 Session 25-2, Deadlift

    warm-ups:

    135 x 5
    225 x 3
    295 x 2

    working set:

    345 x 3; no extra reps, although I felt like I could have driven out 1 more, but had to hustle out; next session 1x1+ will be at 355

    Romanian Deadlift -- 240 x 6 x 3; 3 mins rest between

    Standing BB Calf Raises (3-way) -- 135 x 40 x 3

    Duration -- training 27 mins; no C&V

    No HR data collected.

  6. #366
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    Tuesday 6/29 Session 25-3, Press

    warm-ups:

    45 x 5 x 2
    95 x 3
    115 x 2

    working set:

    136 x 4; 1 extra rep and I felt really solid doing it, but that was about all-in; next session 1x1+ will be at 140

    Seated Pin Press -- 105 x 6 x 3; 2 mins rest between

    Seated Cable Rows close-grip -- 95 x 15 x 4
    Seated Cable Rows wide-grip -- 95 x 15 x 4
    Seated Cable Rows underhand -- 95 x 15 x 4

    Duration -- training 28 mins; no C&V

    No HR data collected.

    This evening will be back on the water rowing; it is going to be extremely warm (90 degrees plus) but I don't think this lifting session will have drained me; tomorrow should be sufficient recovery to do my 1x3+ squats and finish the 1 set of 3+AMRAP week. I have a couple of days rest coming up, and then start the final weak of the peak phase, looking for realistic 1RM efforts -- everything up to now has been a computed estimate, but I feel that I'm getting really close to seeing an actual max effort 1RM.

  7. #367
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    (multiple late entries)

    7/2 (AM) Session 25-4, Squat

    warm-ups:

    45 x 5 x 2
    135 x 5
    225 x 3
    295 x 2

    working set:

    355 x 3; no extra reps, solid lift though

    Leg Extensions (12+ and 3 r-p) -- 155 x 20, 18, 11, 9

    Seated BB Calf Raises (3-way) -- 205 x 40 x 3

    Duration -- training 35 mins; no C&V

    No HR data collected.
    --

    7/2 (PM) session 26-1, Bench Press

    (I wanted to get both sessions in this week before taking the Independence Day holiday weekend away.)

    warm-ups:

    45 x 5 x 2
    95 x 3
    135 x 3
    155 x 2

    working set:

    182 x 2; 1 extra rep and I was on my way for #3 but ran out of gas just about 4 inches up from the chest, bar came down nice and slow to the safety stops

    Close-grip Bench Press -- 145 x 6 x 2; 2 mins rest between

    Duration -- training 15 mins; no C&V

    No HR data collected.
    --

    7/5 Session 26-2, Deadlifts

    After a nice long holiday weekend --

    warm-ups:

    135 x 5
    225 x 3
    295 x 2

    working set:

    355 x 1; great lift, solid form; a second rep was on the way up, but got "stuck" just below the knees and after a suitable expense of effort, I put it back down, re-set my position, and attempted the second rep again, but this time, no movement at all.

    Romanian Deadlifts -- 245 x 6 x 2

    Standing BB Calf Raises (3-way) -- 135 x 40 x 3

    Duration -- training 23 mins; no C&V

    No HR data collected.
    Last edited by Bruce Ware; 07-07-2021 at 07:42 AM. Reason: added missed entries

  8. #368
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    7/6 (late entry) Session 26-3, Press

    warm-ups:

    45 x 5 x 2
    95 x 3
    115 x 2

    working set:

    140 x 2; oh, yeah! and I was on my way up for a third, when I ran out of gas just below my nose-level; great lift, very solid form and still on strict (no hip-popping)

    Seated Pin Press -- 110 x 6 x 2; 2 mins rest between

    Seated Cable Rows (cg) -- 95 x 15, 15, 12, 12
    Seated Cable Rows (wg) -- 95 x 15, 12, 12, 12
    Seated Cable Rows (uh) -- 95 x 15, 12, 12, 12

    Duration -- training 34 mins; no C&V

    No HR data collected.

    Rowing this evening, first practice for the intermediate mixed 8 sweep; new coach; we'll see how it goes; weather expected to be fine but really hot (94*)

    --

    7/7 -- last nite's rowing was very good, a lot of basic work, and it was really ugly hot/humid; I rowed starboard (seat 7) as I wanted to start working on balancing out my rowing form and have been at port since second day 2 years ago; probably got about 1 hour's worth of rowing. If I don't get any ill-effects (like back spasms, which is what made my change to port-side 2 years ago), I plan to execute my 1RM test for squat later today.
    Last edited by Bruce Ware; 07-07-2021 at 07:50 AM.

  9. #369
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    7/7 Session 26-4, Squat

    warm-ups:

    45 x 5 x 2
    135 x 5
    225 x 3
    295 x 2

    working set:

    360 x 2; 1 extra rep, and I think I could have gone for one or two more, but the bar started rolling down my back in an uncomfortable fashion -- I must not have been tight enough on the lats -- and I elected to rack instead; I had a real vision of missing the hooks because it had rolled too far down, but that was only a worry, not real, and I re-racked the bar no problem.

    Leg Extensions (18+ and 3 r-p) -- 155 x 20, 13, 13, 12

    Seated BB Calf Raises (3-way) -- 205 x 40 x 3

    Duration -- training 24 mins; no C&V

    No HR data collected.

    This concludes my first run through the "Bullmastiff" modified 5-3-1 for peak and a new estimate of 1 rep maxes. I had some really bad estimates to start the cycle, way back in January, as I'll note here:

    Bench Press -- original e1RM was 191 (but later computations reduced that to 184; I think/feel that somewhere in the upper 180's was probably closer to "true" 1RM).
    Bench Press -- est 1RM as of 7/7 -- 208; I sense that is still a bit more than it should, but we'll see how the next cycle goes.

    Deadlift -- original e1RM was 385 (but later computations reduced that to 381; I think/feel that both of these are way high, and 360's was probably closer to "true" 1RM).
    Deadlift -- est as of 7/7 -- 367; I sense this is pretty legitimate; I may have pulled more previously, but form was awful. I've gotten much better at this.

    Press -- original e1RM was 149 (but later computations had that up to 154; I think/feel that somewhere in the upper 140's was probably closer to "true" 1RM).
    Press -- est as of 7/7 -- 151; I feel really good about this, although I sense it may be a few pounds heavy; I expect a true around 147 or 148.

    Squat -- original e1RM was 390 (but later computations reduced that to 386; I may have lifted more previously, but form and depth were way off; I think/feel that somewhere in the upper 360's was probably closer to "true" 1RM).
    Squat -- est as of 7/7 -- 391; I sense this computation is still a bit high; improvements in form and depth give me a sense that the true is somewhere in the upper 360's.

    It is still early in the new summer rowing season, and too soon to judge whether rowing 3 x per week is going to affect my recovery or my lifting. But I will nevertheless be starting a new "base" cycle tomorrow, adding some accessory work, some conditioning and volume work, and tracking my heart-rate data. I'd like to be able to execute the full base cycle and another peak cycle before year's end; it is possible, but will still be close.

    Goals -- I'd like to be able to get a computed estimate 1RM for my lifts as --

    Bench Press -- 225 (actual lift)
    Deadlift -- 385 (computed)
    Press -- 150 (actual lift)
    Squat -- 385 (computed)

    Going for it!

  10. #370
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    starting strength coach development program
    7/8 Session 27-1, Bench Press

    ** This session starts the next "base" cycle of 9 weeks, although with vacation etc it will probably take a bit longer than 9 weeks to fully execute. **

    Training

    warm-ups:

    45 x 5 x 2
    95 x 3
    115 x 3

    working sets:

    145 x 6, 6, 6, 11; 3 mins rest between; 5 extra reps on 4th set means add 10 pounds for next bench session; solid feel, just a slight pain in left bicep (old tendonitis) that eased up as the lift progressed.

    Seated DB Shoulder Press -- 60 x 12 x 3; 2 mins rest between

    C&V work

    DB Side Delt Raises -- 30 x 12 x 2
    DB Rear Delt Raises -- 40 x 12 x 2
    DB Front Delt Raises -- 40 x 12 x 2

    Standing DB Curls -- 40 x 15 x 2
    Lying EZ French Press -- 30 x 15 x 2

    Duration -- training 27 mins; C&V 14 mins

    HR data -- low battery in HR monitor, no data

    Expecting rowing practice this evening, although weather may cancel us out (t-storms and high winds).

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