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Thread: BWare's Intermediate Training Log

  1. #551
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    • starting strength seminar april 2024
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    Two Reports

    Thursday 6/30 Evening - Rowing Scull Practice -- hot and humid, not a great session as I was given the opportunity to try out steering and spent most of my time concentrating on that rather than on good rowing technique and sustained power. I give myself about 45 minutes of conditioning work.
    ++

    Friday 7/1 Session 21-4, 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:

    165 x 5 x 4; 5 mins rest between sets; yesterday's activity clearly took a bit of "stuffing" out, as this session felt really heavy and I moved slowly -- probably the heat and humidity and less-than-optimal recovery; stick with the program, though, and continue to test the training vs practice session inter-actions

    DB Incline Bench Press -- 80 x 8 x 4

    Chin-ups (assisted, 30 pounds) -- 165 x 8 x 3

    Duration -- 57 minutes
    Last edited by Bruce Ware; 07-04-2022 at 07:59 PM. Reason: fix spelling

  2. #552
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    Monday 7/4 Session 22-1, Lower Volume

    Warm-ups:

    Leg Extensions -- 115 x 8 x 2 with 6 drop-sets -- 110 x 8, 105 x 8, 100 x 8, 95 x 8, 90 x 8, 85 x 8

    Squat Warm-ups:

    45 x 5
    135 x 3
    185 x 3

    Working sets:

    250 x 5 x 3; 5 mins rest between sets; +5 pounds for next volume day

    Deadlifts:

    265 x 2 x 5; 2 mins rest between sets; +10 pounds for next volume day

    Duration -- 47 minutes

  3. #553
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    Tuesday 7/5 Session 22-2, Press Volume

    Warm-ups:

    DB Incline Side Delt Raises -- 50 x 8 x 2 with 3 drop-sets -- 40 x 8, 30 x 8, 20 x 8

    Press warm-ups:

    45 x 5
    95 x 3

    Working sets:

    115 x 5 x 3; 5 mins rest between; solid lift, next press volume go +5 pounds

    DB Incline supported Rows -- 90 x 8 x 4

    Duration -- 41 minutes
    ++

    Scheduled for rowing practice this evening, but we may get weathered out - thunderstorms in area.

  4. #554
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    7/8 (multiple reports)

    Tuesday 7/5 Evening -- Sculling rowing practice

    The weather skipped on by and we had a very warm and humid session on the water. Coach had spouse and me back in the quad as we had several newer students to introduce to sculling, plus there were some technique considerations to work out from the previous session that we had to work out. With drills and rotation, I credit myself with about 45 minutes of conditioning activity.
    ++

    Thursday 7/7 Session 22-3, Lower Intensity

    Warm-ups:

    Leg Curls -- 90 x 8 x 2 with 6 drop-sets -- 85 x 8, 80 x 8, 75 x 8, 70 x 8, 65 x 8, 60 x 8

    Deadlift warm-ups:

    135 x 5
    225 x 3

    Working set:

    285 x 5; felt very solid and video review looked good, will add 10 pounds to next intensity session

    Squat working set:

    255 x 5; felt decent but video review showed a slight decrease in depth (I'm short about an inch from getting down to where I want to be); my hypothesis is that doing deadlifts first - which had not been an issue until now, but seems to have become an issue due to the increasing deadlift load - introduces too much stress and causes this form-creep. Now that deadlifts are beginning to hit a reasonably heavy weight, they might be adversely affecting my squat performance. So, next lower intensity session, I will swap the two lifts, do squats first and deadlifts last. Even though depth was a bit off, I'm going to add 5 pounds to squat at that next session.

    Duration -- 39 minutes

  5. #555
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    Continuing 7/8 reports

    Session 22-4, Bench Press Intensity

    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 wrm-ups:

    45 x 5
    135 x 3
    155 x 3

    Working sets:

    180 x 2 x 3; 3.5 mins rest between sets

    Press (light, for volume) -- 92 x 5 x 3

    DB Incline Press -- 90 x 8 x 4

    Assisted Chin-ups -- 165 x 8 x 3

    Duration -- 45 minutes
    --

    We are supposed to have rowing practice tomorrow morning, but it looks like we're going to get rained out.

  6. #556
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    7/19 multiple reports:

    7/9 Saturday AM Sculling practice -- weather held off mostly and we were able to get a really nice session in this morning; what rain fell was a nice light sprinkle that kept us from getting too hot. Mostly sustained rowing with a few pressure drills. I credit myself with about 70 minutes of "conditioning" activity.
    --

    Left home for a week's vacation -- our annual lake-side camping trip. It was great, nice weather for the most part, some thunderstorm and heavy rain on one day but only for a short time; the rest of the week was sunny and warm, and I spent a lot of time in the water.
    --

    Monday 7/18 Session 23-1, Lower Volume

    Back from vacation, but no re-set planned.

    Warm-ups:

    Leg Extensions -- 115 x 8 x 2 with 6 drop-sets -- 110 x 8, 105 x 8, 100 x 8, 95 x 8, 90 x 8, 85 x 8

    Squat warm-ups:

    45 x 5 x 2
    135 x 3
    185 x 3

    Working sets:

    255 x 5 x 3; 5 mins rest between; add 5 pounds next time

    Deadlift:

    275 x 2 x 5; weight felt relatively light and I had a solid lift, so I did all 10 reps in a single set; add 10 pounds next time

    Duration -- 51 minutes
    --

    Tuesday 7/19 Session 23-2 Press Intensity

    Warm-ups:

    DB Incline Side Delt Raises -- 50 x 8 x 2 with 3 drop-sets -- 40 x 8, 30 x 8, 20 x 8

    Press warm-ups:

    45 x 5
    95 x 3
    115 x 3

    Working sets:

    132.5 x 2 x 3; 4 mins rest between sets; moved very well; next Press Intensity will be 5 sets of singles, I will aim for 135

    Bench Press (vol) -- 150 x 5 x 3; 2.5 mins rest between; add 5 pounds next time

    DB Incline bench Rows -- 90 x 8 x 4

    Duration -- 50 minutes
    --

    Expect to have sculling practice this evening.

  7. #557
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    Multiple posts
    ++

    Thursday 7/21

    I was supposed to do a strength training session today, but got caught up in a sudden explosion of work-stuff and had to defer it until tomorrow. This evening will be rowing/sculling practice, expecting hot and humid.
    --

    Thurs eve - Sculling practice; hot and humid. Time drills at next to zero pressure, working on clean technique and some longer pieces. I give myself a 70 minute credit for "cardio/conditioning".
    --

    Friday 7/22 Session 23-3, Lower Intensity

    For this, I swapped the sequence to do squats first, then deads. Observed last week that squat depth was adversely impacted by doing deads first.

    Warm-ups:

    Leg Curls -- 90 x 8 x 2 with 6 drop-sets -- 85 x 8, 80 x 8, 75 x 8, 70 x 8, 65 x 8, 60 x 8

    Squat warm-ups:

    45 x 5 x 2
    135 x 3
    225 x 3

    Working sets:

    270 x 3 x 2; 5 mins rest between sets; depth was fine; add 5 pounds for next week

    Deadlifts:

    295 x 3 x 2; I actually did all 6 of these as a single set; add 10 pounds next week

    Duration -- 50 minutes
    --

    Saturday 7/23 AM Sculling practice -- another warm and humid morning, but not so bad; time drills and sustained rowing -- aiming for 5K. We actually got a nice sustained row for about 8K. I give myself 75 minutes for cardio/conditioning.
    --

    Sunday 7/24 Measurement Sunday (short version)

    TotWt - (spot) 198.6; (week avg) 197.3; (long avg) 198.0

    LBM -- 180.8; 179.1
    FAT -- 17.8; 18.9

    Yields an est BF of 9.5% (spot was 9.0%)

    Everything seems to be getting tighter, and I think the rowing is causing me to drop excess fat and body water. I should take this opportunity to boost my calorie intake, especially protein.
    --

    Session 23-4, Bench Press Volume

    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 x 2
    135 x 3
    155 x 3

    Working sets:

    170 x 5 x 3; 4 mins rest between; bar speed slowed a lot on the last 2 reps; add 5 pounds for next BP volume day

    DB incline press -- 90 x 8 x 4

    Assisted Chin-ups -- 165 x 8 x 3

    Duration -- 53 minutes

  8. #558
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    Monday 7/25 Session 24-1, Lower Volume

    Warm-ups:

    Leg Extensions -- 115 x 8 x 2 with 6 drop-sets -- 110 x 8, 105 x 8, 100 x 8, 95 x 8, 90 x 8, 85 x 8

    Squat warm-ups:

    45 x 5 x 2
    135 x 3
    225 x 3

    Working sets:

    260 x 5 x 3; 4 mins rest between; good depth and explosive movement; +5 pounds next week

    Deadlift working sets:

    285 x 10; I had programmed to do 5 sets of 2, but decided to knock 'em all out in one big set; +10 pounds next week

    Duration -- 53 minutes

  9. #559
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    Multiple posts:

    Tuesday 7/26 Sculling practice -- weather was cloudy and on the cooler side, with light drizzle in spots. Coach aimed for sustained rowing drills at progressively higher rates in a pyramid; had the use of the quad so it was easier to generate power. Ended with a couple of solid high-power drive intervals, where I (being the only male in the crew) was able to push **really** hard to take our split-time down to just over 2 minutes. I'll give myself about 75 minutes of good cardio/conditioning time for this -- we covered just over 7 miles and my heart-rate monitor showed only the max for some reason and the huge percentage of the time in the "fat-burning zone".
    --

    Wednesday 7/27 -- Session 24-2, Press Volume

    Warm-ups:

    DB 1-arm Side Delt Raises -- 50 x 8 x 2 with 3 drop-sets -- 40 x 8, 30 x 8, 20 x 8

    Press warm-ups:

    45 x 5 x 2
    95 x 3

    Working sets:

    120 x 5 x 3; 4 mins rest between sets

    DB bench-supported Rows -- 90 x 8 x 4

    Duration -- 40 minutes

  10. #560
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    starting strength coach development program
    Thursday 7/28 Session 24-3, Lower Intensity

    Warm-ups:

    Leg Curls -- 90 x 8 x 2 with 6 drop-sets -- 85 x 8, 80 x 8, 75 x 8, 70 x 8, 65 x 8, 60 x 8

    Squat warm-ups:

    45 x 5 x 2
    135 x 3
    225 x 3

    Working sets:

    275 x 2 x 3; 4 mins rest between sets; next week is 5 singles

    Deadlifts:

    305 x 6; I was supposed to do 3 sets of 2 at this weight, but did them all as one set; next week is 5 sets of singles

    Duration -- 40 minutes
    --

    Thursday eve -- Rowing/Sculling practice:

    Power drills -- multiple rounds of 20 strokes at light pressure followed by 10 strokes at heavy pressure; working in the double; I give myself about 75 minutes of solid cardio/conditioning

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