BWare's Intermediate Training Log

[Bruce Ware]

4/15 Session 12-3, Deadlift

Warm-ups: Leg Curls -- 65 x 10 x 2 with 6 drop-sets -- 60 x 10; 55 x 10; 50 x 10; 45 x 10; 40 x 10; 35 x 10; go to 12's next week

Deadlift warm-ups:

135 x 5; 225 x 3; 255 x 2

Working sets:

300 x 6; 280 x 7; 250 x 10; 5 mins rest between sets

Duration -- 42 mins

[Bruce Ware]

4/17 Measurement Sunday

TotWt -- (spot) 201.4 (-0.4); (week avg) 200.8 (-0.2); (long avg) 200.2 (+0.1)

LBM -- (spot) 183.0 (nc); (long avg) 181.3 (+0.1)
FAT -- (spot) 18.4 (-0.4); (long avg) 18.9 (nc)

Yields an est BF of 9.4% (spot was 9.1%)

This week's measures for TotWt and LBM both show potential signals for a Rule #3 process shift (4 out of 5 points in zone 1 on same side of centerline). We'll see what next Sunday brings.

[Bruce Ware]

4/17 Session 12-4, Bench Press

Warm-ups: DB Decline Press -- 90 x 10 x 2 with 3 drop-sets -- 80 x 10, 70 x 10, 60 x 10; go to 12's next week

Bench Press warm-ups:

45 x 5, 95 x 3, 135 x 2

Working sets:

175 x 6, 165 x 8, 145 x 10; 5 mins rest between sets

Aux/Acc work:

DB Incline Press -- 115 x 6 x 3

DB Concentration Curls -- 70 x 10 x 2 with 3 drop-sets -- 60 x 10, 50 x 10, 40 x 10; go to 12's next week

DB Tricep Roll-ups -- 60 x 10 x 2 with 3 drop-sets -- 50 x 10, 40 x 10, 30 x 10; go to 12's next week

Duration -- 64 minutes

[Bruce Ware]

4/18 Session 13-1, Squat

End of Wave 1 of this Peak cycle.

Warm-ups: Leg Extensions -- 90 x 12 x 2 with 6 drop-sets -- 85 x 12, 80 x 12, 75 x 12, 70 x 12, 65 x 12, 60 x 12; go to 8's next week and increase starting weight.

Squat warm-ups:

135 x 5, 185 x 3, 225 x 2

Working sets:

285 x 5*; 270 x 5; 240 x 10; 5.5 mins rest between sets; * 5 reps here means that the starting weight for next week will be 15 pounds more than the starting weight for this first wave.

Duration -- 43 minutes

[Bruce Ware]

4/19 Session 13-2, Press

Warm-ups: DB 1-Arm Incline Side Delt Raises -- 30x 12 x 2 with 3 drop-sets -- 24 x 12, 20 x 12, 16 x 12; go to 8's next week and increase starting weight

Press warm-ups:

45 x 5, 75 x 3, 105 x 2

Working sets:

125 x 5*; 120 x 7; 105 x 10; 5 mins rest between; *5 reps here means starting weight for next week will be 10 pounds more than the starting weight for this first wave.

Aux/Acc:

DB Incline Supported Bench Rows -- 100 x 6 x 2; change up to high-rep (2 x 15) next week at a lower weight

DB Concentration Curls -- 70 x 12 x 2 with 3 drop-sets -- 60 x 12, 50 x 12, 40 x 12; go to 8's next week and increase weight

DB Tricep Roll-ups -- 60 x 12 x 2 with 3 drop-sets -- 50 x 12, 40 x 12, 30 x 12; go to 8's next week and increase weight

Duration -- 65 minutes

[Bruce Ware]

4/21 Session 13-3, Deadlift

Warm-ups: Standing Leg Curls -- 65 x 12 x 2 with 6 drop-sets -- 60 x 12, 55 x 12, 50 x 12, 45 x 12, 40 x 12, 35 x 12; go to 8's next week and increase starting weight

Deadlift warm-ups:

135 x 5; 225 x 3; 255 x 2

Working sets:

315 x 5*; 300 x 5; 265 x 7; 5 mins rest between; *5 reps here means a 20-25 pound increase in starting weight for the next wave.

Duration -- 37 minutes

[Bruce Ware]

4/22 Session 13-4, Bench Press

Warm-ups: Decline DB Press -- 90 x 12 x 2 with 3 drop-sets -- 80 x 12, 70 x 12, 60 x 12; go to 8's next week and increase weight

Bench Press warm-ups:

45 x 5; 95 x 3; 135 x 2

Working sets:

185 x 3*; 175 x 6; 155 x 8; 5 mins rest between; *3 reps here means a rather small 5-pound increase in starting weights for the next wave; I'm not all that happy only getting 3 reps, but I noted on my sheet that this session was a late afternoon (>6PM) start and I hadn't eaten in a while, so maybe a calorie-shortage was a factor

Aux/Acc:

DB Incline Press -- 120 x 6 x 2; change up to a 2x15 next week at a lower weight

DB Concentration Curls -- 70 x 12 x 2 with 3 drop-sets -- 60 x 12, 50 x 12, 40 x 12; go to 8's next week with more weight

DB Tricep Roll-ups -- 60 x 12 x 2 with 3 drop-sets -- 50 x 12, 40 x 12, 30 x 12; go to 8's next week with more weight

Duration -- 64 minutes

This concludes the first 3-week wave of the Peak cycle; I expect 2 more waves before returning to some Base cycle routine.

[Bruce Ware]

4/24 Measurement Sunday

Tot-wt -- (spot) 199.8 (-1.6); (week avg) 200.5 (-0.3); (long avg) 200.1 (nc)

LBM -- (spot) 181.2 (-1.8); (long avg) 181.3 (nc)
FAT -- (spot) 18.6 (+0.2); (long avg) 18.9 (nc)

Yields an est BF of 9.4% (spot ws 9.3%)

The potential signals from last Sunday of a possible Rule 3 shift in both TotWt and LBM were missed by this week's drop to the mean lines for each. If there is to be a Rule 3 shift in either measure, it must now wait at least 2 more weeks before a triggering event. Undoubtedly, the drop for this week came out of a couple of days of missed eating targets, as shown in:

Eating X-bar -- 129/211/79 for 2070 kcals. Really only 2 days out of the week, but they were really short eating days, missing kcal intake and macro targets.

[Bruce Ware]

Quick catch-up:

On Sunday, I rowed in the club's second "Learn-to-Row" session as an experienced rower responsible for working the boat while allowing non-rowers the opportunity to see what the sport is all about. My boat did 3 runs of about 25 minutes each, and although not super strenuous, was still good-time rowing for me.

4/25 Session 14-1, Squat

Warm-ups: Leg Extensions -- 105 x 8 x 2 with 6 drop-sets -- 100 x 8, 95 x 8, 90 x 8, 85 x 8, 80 x 8, 75 x 8; go to 10's next week

Squat warm-ups:

135 x 5; 185 x 3; 225 x 2

Working sets:

270 x 6; 255 x 7; 225 x 10; 5 mins rest between sets

Kneeling Ab Banded Crunch -- 10 x 2

Duration -- 39 minutes

[Bruce Ware]

4/26 Session 14-2, Press

Warm-ups: DB 1-arm Side Delt Raise -- 35 x 8 x 2 with 3 drop-sets -- 25 x 8, 20 x 8, 15 x 8; go to 10's next week

Press warm-ups:

45 x 5; 75 x 3; 105 x 2

Working sets:

121 x 6; 114 x 7; 100 x 10; 5 mins rest between sets

Aux/Acc:

DB Incline Rows -- 70 x 15 x 2; go to 3x15 next week

DB Concentration Curls -- 75 x 8 x 2 with 3 drop-sets -- 60 x 8, 55 x 8, 40 x 8; go to 10's next week

DB Tricep Roll-ups -- 70 x 8 x 2 with 3 drop-sets -- 60 x 8, 50 x 8, 40 x 8; go to 10's next week

Kneeling Banded Ab Crunch -- 2 x 10

Duration -- 61 minutes