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Thread: BWare's Intermediate Training Log

  1. #541
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    • starting strength seminar april 2024
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    6/16 - today's work and a couple of delayed reports

    Tuesday 6/14 Session 19-2, Press Intensity day

    Warm-up:

    DB Side Delt Raises -- 40 x 8 x 2 with 3 drop-sets -- 30 x 8, 25 x 8, 20 x 8

    Press warm-ups:

    45 x 5
    95 x 3
    115 x 2

    Working set:

    125 x 5; good reps, good form

    Aux work:

    Bench Press -- 135 x 5 x 3; 2 mins rest between

    DB bench-supported incline rows -- 80 x 8 x 4

    Duration -- 45 minutes
    ++

    6/14 eve: Crew Team Sculling practice

    Good session, warm and humid, so I got some good sweat going. Coach assigned me to switch up to stroke seat in the quad, and I felt really good setting a nice even pace/rate for the boat when I was rowing. Got compliments from coach, too. There was one interval drill that had me sitting out and then adding in, and rather than go back to my pace, I elected to keep everyone pushing at the rate they had already been going at, so we got a pretty solid "cardio" session in, too. I give myself 60 minutes of strenuous activity.
    ++

    6/15 - Rest day!
    ++

    6/16 Session 19-3, Lower Intensity day

    Warm-up:

    Leg Curls -- 85 x 8 x 2 with 6 drop-sets -- 80 x 8, 75 x 8, 70 x 8, 65 x 8, 60 x 8, 55 x 8

    Deadlift warm-ups:

    135 x 5
    225 x 3

    Working sets:

    275 x 3 x 2; 3.5 mins rest between; good form and movement; add 10 pounds for next week

    Squat working sets:

    265 x 3 x 2; 5 mins rest between; improved depth and hip extension; add 5 pounds next week

    Duration -- 45 minutes
    ++

    I will have an eve sculling practice tonight and will report tomorrow.

  2. #542
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    6/17 Session 19-4, Bench Press Volume

    Warm-ups:

    DB Decline Bench Press -- 100 x 8 x 2 with 3 drop-sets -- 90 x 8, 80 x 8, 70 x 8

    Bench Press warm-ups:

    45 x 5
    95 x 3
    135 x 3

    Working sets:

    155 x 8 x 3; 3.5 mins rest between

    Aux work:

    DB Incline Bench Press -- 80 x 8 x 4

    Assisted Chin-ups (40 pound boost) -- 155 x 8 x 3

    Duration -- 49 minutes
    ++

    There was no sculling practice last night as we got weathered out -- too many thunderstorm cells in the area. Next rowing practice is Saturday AM.

  3. #543
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    6/19 Measurement Sunday

    Tot Wt (spot) 197.0 (-2.0); (week avg) 197.5 (-0.1); (long avg) 197.9 (-0.3)

    LBM (spot) 178.3 (-0.9); (long avg) 179.0 (-0.2)
    FAT (spot) 18.7 (-1.1); (long avg) 18.9 (-0.1)

    Yields an est BF of 9.6% (spot was 9.5%)

    All my body composition metrics - weight, non-fat (LB) mass, and fat pounds -- appear to be converging. I had peaked out in the early spring at my target weight of 200 pounds, but once I started the pre-season prep for rowing and now actually rowing 3 times a week, my caloric intake and output appear to be in balance. On the chart, due to the size of the changes week-to-week, a "big" shift could be as little as a half-pound; the scale of the graph basically runs from 196 to 201, and all my numbers are clustered in the middle of that range with very little deviation.

    In terms of eating (kcals in), this week's daily average numbers were 135 grams protein, 282 grams carbohydrates, and 91 grams fat for about 2490 kcals a day. Just out of curiosity, I took each week's average daily kcals intake since the start of the year and averaged those numbers, and I'm taking in about 2390 kcals every day, +/- 400 kcals. I think if I could push that number up, I'd probably see some noticeable changes in my body comp metrics.

    Yesterday morning was our Saturday rowing practice; coach had me back in the sculling quad and sitting in stroke seat, and it was a really nice session. Weather was superb, mid-70's and breezy, very unusual for this region in June, when it should be hot and humid. In fact, it was breezy enough on the river to bring on some rowing concerns, but we powered through them anyway.

  4. #544
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    6/20 Session 20-1, Lower Volume

    Warm-ups:

    Leg Extensions -- 110 x 8 x 2 with 6 drop-sets -- 105 x 8, 100 x 8, 95 x 8, 90 x 8, 85 x 8, 80 x 8

    Squat warm-ups:

    45 x 5
    135 x 5
    185 x 3

    Working sets:

    235 x 7, 6, 7; 6 mins rest between; add 5 pounds next week, aim for 4 sets of 6

    Deadlift working sets:

    245 x 3 x 5; 2 mins rest between; add 10 pounds next week, continue 5 sets of 3

    Duration -- 57 mins
    Last edited by Bruce Ware; 06-20-2022 at 12:14 PM.

  5. #545
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    6/21 Session 20-2, Press Volume

    Warm-ups:

    DB Side Delt Raises -- 40 x 8 x 2 with 3 drop-sets -- 30 x 8, 25 x 8, 20 x 8

    Press warm-ups:

    45 x 5
    95 x 3

    Working sets:

    110 x 8, 8, 5; 5 mins rest between; was aiming for 3x8, but this was a good number, so next Press Volume day will migrate to 4x5 at 115

    Aux/Acc work --

    DB Bench-supported Rows -- 80 x 8 x 4

    Duration -- 40 minutes
    ++

    Scheduled for sculling practice this eve and weather looks good; will report tomorrow.

  6. #546
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    6/23 Session 20-3, Lower Intensity

    Warm-ups:

    Leg Curls -- 85 x 8 x 2 with 6 drop-sets -- 80 x 8, 75 x 8, 70 x 8, 65 x 8, 60 x 8, 55 x 8

    Deadlift warm-ups:

    135 x 5
    225 x 3

    Working sets:

    285 x 2 x 3; 4 mins rest between sets; next week intensity day will add 10 pounds for 5 sets of heavy singles

    Squats

    Working sets:

    270 x 2 x 3; 5 mins rest between sets; next week intensity will add 5 pounds for 5 sets of heavy singles

    Duration -- 51 minutes
    ++

    Will not be doing rowing sculling practice tonight.

  7. #547
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    6/24 Session 20-4, Bench Press Intensity

    Warm-ups:

    DB Decline Press -- 100 x 8 x 2 with 3 drop-sets -- 90 x 8, 80 x 8, 70 x 8

    Bench Press warm-ups:

    45 x 5
    95 x 3
    135 x 3

    Working sets:

    175 x 3 x 2; 5 mins rest between; next BP Intensity will be 180 for 5 sets of singles

    Press -- 90 x 5 x 3; 2 mins rest between

    DB Incline Press -- 80 x 8 x 4

    Chin-ups (assisted) -- 165 x 8 x 3

    Duration -- 58 minutes

  8. #548
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    6/26 Measurement Sunday
    ++

    But first, a brief re-cap of yesterday's sculling (rowing) practice: I was placed into a double for the first time ever, sitting in stroke seat with a more experienced rower sitting in bow. Coach had us work up through some (what I call) "baby-steps" for me to get the feel of how rowing the double differs from rowing the quad. Yes, it is more sensitive to weight shifts, so one must pay a lot more attention to the posture and movement patterns of a good rowing stroke. It is also much more maneuverable and nimble, quickly accelerating with little pressure. Coach was pleased and introduced progressively more complicated drills throughout the session, until the two of us were rowing together at full power and reach for decent intervals. It was amusing to note that Coach had more corrections to offer to the experienced rower about her body position and movement patterns, and that each time the boat went a bit wobbly, she would call out from behind me, "Ooops! My fault." Not a problem, as we were able to correct very quickly before anything major (like flipping the boat over) occurred. Post-action, Coach said we had done very well together and most of the credit should be given to our personal awareness of body position and sense of balance. My rowing partner had some weight lifting experience, too, and Coach mentioned that I was running a strength training "facility" for other rowers we know; said I should offer my services to the club -- not a paid position, but perhaps "compensated" by not having to pay for my club membership. It's an interesting idea! BTW, I'm giving myself about 60 minutes of good cardio conditioning from the session.
    ++

    OK, so here are the numbers for the week:

    Tot wt (spot) 197.0 (nc); (week avg) 197.4 (-0.1); (long avg) 197.8 (-0.1)

    LBM (spot) 177.4 (-0.9); (long avg) 178.7 (-0.3)
    FAT (spot) 19.6 (+0.9); (long avg) 19.1 (+0.2)

    Yields an est BF of 9.6% (spot was 10%)

    Eating x-bar -- 135/286/87 for 2470 kcals

    As the summary last week said, my metrics all appear to be converging, as homeostasis rears its ugly head. Time to start thinking about making a "jolt" change, but I am also going to be AFK/AFGym at the end of next week for our annual summer camping vacation and probably miss the next 2 measurement Sundays. I'll get this training week in, plus 3 rowing practice sessions, and then we'll see where it rides.
    ++

    CORRECTION to my last: I will actually have 2 more training weeks before going away, so I'll get a decent set of numbers for 7/3, take an early set on 7/9 (Saturday) and a late set on 7/18 (Monday) to cover the time I am gone.
    Last edited by Bruce Ware; 06-27-2022 at 09:36 AM. Reason: calendar error

  9. #549
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    6/27 Session 21-1, Lower Volume day

    Warm-ups:

    Leg Extensions -- 110 x 8 x 2 with 6 drop-sets - 105 x 8, 100 x 8, 95 x 8, 90 x 8, 85 x 8, 80 x 8; after this week, I'll add 5 pounds to these exercises

    Squat warm-ups:

    45 x 5
    135 x 3
    185 x 3

    Working sets:

    240 x 5 x 4; 6 mins rest between sets; next volume day will add 5 pounds

    Deadlift working sets:

    255 x 3 x 5; 2.5 mins rest between sets; next volume day will add 10 pounds

    Duration -- 50 minutes

  10. #550
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    starting strength coach development program
    Two reports:

    6/28 Session 21-2, Press Intensity

    Warm-ups:

    DB Side Delt Raises -- 40 x 8 x 2 with 3 drop-sets -- 30 x 8, 25 x 8, 20 x 8

    Press warm-ups:

    45 x 5
    95 x 3
    115 x 3

    Working sets:

    130 x 2, 2; was aiming for 2 sets of 3, so this was not good; 5 mins rest between; next intensity session will be 3 sets of 2, and I'll add 2 pounds to the load as I should have been able to hit today's targets

    Bench Press -- 145 x 5 x 3; 3 mins rest between

    DB Bench-supported Rows -- 80 x 8 x 4

    Duration -- 50 minutes
    ++

    Thursday 6/30 Session 21-3, Lower Intensity

    Warm-ups:

    Leg Curls -- 85 x 8 x 2 with 6 drop-sets -- 80 x 8, 75 x 8, 70 x 8, 65 x 8, 60 x 8, 55 x 8

    Deadlift warm-ups:

    135 x 5
    225 x 3

    Working sets:

    295 x 1 x 5; 3 mins rest between sets; weight felt good but starting to slow down, so next time this mode of intensity rolls around, I'll add 5 pounds

    Squats -- 275 x 1 x 5; 3 mins rest between sets; will also add 5 pounds to this load when this mode next comes up

    Duration -- 55 minutes

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