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Thread: BWare's Intermediate Training Log

  1. #521
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    4/28 Session 14-3, Deadlift

    Warm-ups: Leg Curls -- 80 x 8 x 2 with 6 drop-sets -- 75 x 8, 70 x 8, 65 x 8, 60 x 8, 55 x 8, 50 x 8; go to 10's next week

    Deadlift warm-ups:

    135 x 5; 225 x 3; 255 x 2

    Working sets:

    300 x 6; 285 x 7; 250 x 10; 5 mins rest between sets

    Duration -- 37 minutes

  2. #522
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    4/29 Session 14-4, Bench Press

    Warm-ups: DB Decline Chest Press -- 95 x 8 x 2 with 3 drop-sets -- 80 x 8, 75 x 8, 60 x 8; go to 10's next week

    Bench Press warm-ups:

    45 x 5; 95 x 3; 135 x 2

    Working sets:

    169 x 7; 159 x 8; 139 x 10; 5 mins rest between sets

    Aux/acc:

    DB Incline Chest Press -- 70 x 15 x 2

    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

    Duration -- 53 minutes

    This concludes week 1 of the second wave.

  3. #523
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    5/1 Measurement Sunday

    TotWt (spot) 200.0 (+0.2); (week avg) 200.0 (-0.5); (long avg) 200.1 (nc)

    LBM (spot) 182.1 (+0.9); (long avg) 181.4 (+0.1)
    FAT (spot) 17.9 (_0.7): (long avg) 18.8 (-0.1)

    Yields an est BF of 9.4% (spot was 9.0%)

    No impending signals of a process change in either TotWt or LBM.

    Parts -- calf, thigh, hip, waist, chest, shoulder, neck, forearm, upper arm (unflexed), upper arm (flexed)

    15.3; 21.8*; 25.0*; 40.3*; 34.0; 45.0*; 52.0; 17.0; 13.0; 16.0*; 16.5 -- * means a change from last month's measure, the largest change was the chest measure went down from 45.8, everything else was within a quarter-inch

    Eating X-bar -- 143/315/109 for 2815 kcals; much better eating this week, and still lost some fat.

  4. #524
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    5/2 Session 15-1, Squat

    Warm-ups: Leg Extensions -- 105 x 10 x 2 with 6 drop-sets -- 100 x 10, 95 x 10, 90 x 10, 85 x 10, 80 x 10, 75 x 10; go to 12's next week

    Squat warm-ups:

    135 x 5; 185 x 3; 225 x 2

    Working sets:

    290 x 5; 270 x 6; 240 x 8; 5 mins rest between sets; I got a good feedback on my depth and the weight is starting to trigger some decay in hitting correct depth

    Duration -- 42 minutes

  5. #525
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    5/3 (late entry) Session 15-2, Press

    Warm-ups: 1-arm incline side delt raises -- 35 x 10 x 2 with 3 drop-sets -- 25 x 10; 20 x 10; 15 x 10; go to 12's next week

    Press warm-ups:

    45 x 5; 75 x 3; 105 x 2

    Working sets:

    128 x 5; 121 x 5; 107 x 10; 5 mins rest between sets

    Aux/acc:

    DB Supine bench rows -- 70 x 15 x 3; go to 4 x 15 next week

    DB Concentration Curls -- 75 x 10 x 2 with 3 drop-sets -- 60 x 10; 55 x 10; 40 x 10; go to 12's next week

    DB Tricep Roll-ups -- 70 x 10 x 2 with 3 drop-sets -- 60 x 10; 50 x 10; 40 x 10; go to 12's next week

    Kneeling banded ab crunch -- 2 x 10

    Duration -- 68 minutes

  6. #526
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    5/5 Session 15-3, Deadlift

    Warm-ups: Leg Curls -- 80 x 10 x 2 with 6 drop-sets -- 75 x 10; 70 x 10; 65 x 10; 60 x 10; 55 x 10; 50 x 10; go to 12's next week

    Deadlift warm-ups:

    135 x 5; 225 x 3; 255 x 2

    Working sets:

    320 x 3; 300 x 6; 265 x 8; 5 mins rest between sets

    Duration -- 48 minutes

  7. #527
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    5/6 Session 15-4, Bench Press

    Warm-ups: DB Decline Press -- 95 x 10 x 2 with 3 drop-sets -- 80 x 10; 75 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:

    178 x 5; 169 x 7; 149 x 10; 5 mins rest between sets

    Aux/acc:

    DB Incline Press -- 70 x 15 x 3; go to 4 x 15 next week

    DB Concentration Curls -- 75 x 10 x 2 with 3 drop-sets -- 60 x 10; 55 x 10; 40 x 10; go to 12's next week

    DB Tricep Roll-ups -- 70 x 10 x 2 with 3 drop-sets -- 60 x 10; 50 x 10; 40 x 10; go to 12's next week

    Kneeling Banded Ab Crunch -- 1 x 10

    Duration -- 78 minutes

    This ends week 2 of wave 2.

  8. #528
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    5/8 Measurement Sunday

    Tot Wt (spot) 201.0 (+1.0); (week avg) 200.7 (+0.7); (long avg) 200.2 (+0.1)

    LBM (spot) 182.3 (+0.2); (long avg) 181.4 (nc)
    FAT (spot) 18.7 (+0.8); (long avg) 18.8 (+0.1)

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

    Eating x-bar: 131/289/74 for 2345 kcals

    Nothing significant to note. Less food intake this week, but an increase in weight? I think last week's recorded intake averages were skewed but everything seems to be balancing out again. The next 3 weeks training (it will be a bit more than 3 weeks b/c I am AFK starting mid-week until mid-week next) will be the third wave of this peak cycle, and then it is back to base foundation work.

  9. #529
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    5/9 Session 16-1, Squat

    Today starts the third wave of this peak meso-cycle. My focus on squats will be to ensure optimal depth, as video review and independent observers report my depth degrades at weights about 275 and higher. Appears to be 2" to 3" too short, mostly on first rep of a "heavy" set, although the middle reps look better/closer to the optimal/ideal depth.

    Warm-ups: Leg Extensions -- 105 x 12 x 2 with 6 drop-sets -- 100 x 12, 95 x 12, 90 x 12, 85 x 12, 80 x 12, 75 x 12; go to 8's next week and increase weight

    Squat warm-ups:

    135 x 5; 185 x 3; 225 x 2

    Working sets:

    305 x 2; 290 x 3; 255 x 6; 5.5 mins rest between sets; video review shows very solid depth performance on all reps - sets 1, 2, and 3, although I had no doubts I could do well on set 3, it's nice to have confirmation; 2 reps on heaviest set means next wave starts only about 5 pounds higher than this wave did.

    Kneeling banded ab crunch -- 1 x 10

    Duration -- 45 minutes

  10. #530
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    starting strength coach development program
    5/10 Session 16-2, Press

    Warm-ups: DB Side Delt Raises -- 35 x 12 x 2 with 3 drop-sets -- 24 x 12, 20 x 12, 16 x 12

    Press warm-ups:

    45 x 5; 75 x 3; 105 x 2

    Working sets:

    135 x 3; 128 x 3; 114 x 6; 5 mins rest between sets; 3 reps on heaviest set means next wave starts at 2% higher

    Aux/acc:

    DB Incline Bench Rows -- 70 x 15 x 4; next wave is 2 x 12 at higher weight

    DB Concentration Curls -- 75 x 12 x 2 with 3 drop-sets -- 60 x 12, 55 x 12, 40 x 12; next wave go to 8's at a higher starting weight

    DB Tricep Roll-ups -- 70 x 12 x 2 with 3 drop-sets -- 60 x 12, 50 x 12, 40 x 12; next wave goo to 8's at a higher starting weight

    Kneeling banded ab crunch -- 1 x 10

    Duration -- 68 minutes

    This session will be followed by a 5 or 6 day break as I will be traveling for work and away from gym.

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