Bruce Ware
✓ Member

12/9 Session 28-2 Bench Press -- Warm-ups: 45 x 5 95 x 5 145 x 5 165 x 5 Working set: 182.5 x 5+ with an AMRAP drop-set; I managed to get...

12/8 (eve) Session 28-1 Squat -- Warm-ups: 45 x 5 135 x 5 225 x 5 275 x 5 315 x 5 Working set: 355 x 5+ with an AMRAP drop-set (with RPE...

12/8 - Measurement Sunday Weight: (spot) 195.6 (+0.2); (week avg) 196.6 (+0.3); (long-term avg) 194.3 (+0.1) Lean Mass: (spot) 177.5 (+0.8);...

12/6 Session 27-4; press (intensity), bench (volume), pulling assist Press -- Warm-ups: 45 x 5 95 x 5 105 x 3 115 x 2 Working set: 134 x...

12/4 27-3; deadlift (intensity), squat (volume), press assist Deaadlift -- Warm-ups: 135 x 5 225 x 5 275 x 3 315 x 1 Working set: 340 x...

12/3 (eve) Latin dancing for rest day. About 45 minutes of "cardio" credit on the books for me. I've had better results in class, but the moves I...

12/2 Session 27-2; Bench Press (intensity); Press (volume) Bench Press -- Warm-ups: 45 x 5 95 x 5 135 x 3 155 x 2 Working set: 185 x 1;...

12/1 Session 27-1; squat intensity, deadlift volume, pressing assist Squat -- Warm-ups: 45 x 5 225 x 5 275 x 3 315 x 2 Working set: 360 x...

12/1 Measurement Sunday Weight -- (spot) 195.4, down 1.2 from last; (week avg) 196.3, up 1.6 from last; (long-term avg) 194.2, up 0.1. Week's...

11/29 Session 26-4; Press (intensity), Bench Press (volume), pulling assist Press -- Warm-ups: 45 x 5 95 x 5 105 x 3 115 x 1 Working set:...

11/27 Session 26-3; deadlift (intensity), squat (volume), pressing assist Deadlift -- Warm-ups: 135 x 5 225 x 5 275 x 3 315 x 1 Working...

11/26 (eve) Latin dancing. A nice lesson in a set of new moves, and a decent sweat doing it. I give myself 65 minutes of "cardio".

11/25 Session 26-2; bench press (intensity), press (volume), pulling assist This is my 3RM week on the MED/5/3/1 variant. Bench Press -- ...

11/24 Session 26-1 (3RM mesocycle week) -- Squat (intensity), deadlift (volume), pressing assist. Squat -- Warm-ups: 45 x 5 x 2 225 x 5 275 x...

Travis, I concur. And I do want to be *very careful* not to blow this up and be non-scientific in my approach. I'm trying to let the numbers speak...

11/24 Measurement Sunday Weight - (spot) 196.6 (up 2.6); (week avg) 194.7 (down 0.1); (long-term avg) 194.1 (up 0.3) A decent week eating with...

11/22 Session 25-4; press (intensity), bench press (volume), pulling assist Press -- Warm-ups: 45 x 5 x 2 95 x 5 105 x 3 115 x 1 Working...

11/21 eve dancing lessons, bachatta and salsa. Nice way to take a rest day! Good sweat going, too. Credit about 50 minutes of "cardio".

Travis, Well, I wish - mastering the recovery is work-in-progress. But about two or three weeks ago, I migrated from the typical NLP Mon-Wed-Fri...

11/20 Session 25-3; deadlift (intensity), squat (volume), pressing assist. Opened with the Beefcake1 workout -- 3 supersets: 15 pushups (weight...

11/19 Latin dancing, bachatta and salsa. Solid lessons, mostly working back to earlier novice days, but with a lot of emphasis on holding a solid...

I think you are on the road to running into the same issue I did two weeks ago -- With the end of rowing season, I started doing my machine rowing...

11/18 Session 25-2, bench press (intensity), press (volume), pulling assist Bench Press -- Warm-ups: 45 x 5 x 2 95 x 5 135 x 3 Working...

11/17 (eve) Session 25-1; heavy squat x 5, some vol back-off sets; deadlift assist for vol; pressing assist; plus Beefcake Opened and warmed up...

11/17 Measurement Sunday Weight -- spot 194.0 (-0.6); weekly avg 194.8 (+2.1); long-term avg 193.8 (+0.1) A really great week for calories...

Can anyone ever truly cite a reference to Star Trek "too much"? For a TV show that even Shatner said, "it's just a dumb show; get a life!", Trek was...

Bar speed and position on the scap-ridge looks fine. Video shows you have a tendency to look up as you begin to drive out of the bottom. If you...

11/15 - Session 24-4, heavy press/volume bench/pull assist Press -- Warm-ups: 45 x 5 x 2 95 x 5 105 x 3 Working set: 130 x 5; this was my...

11/14 eve - Latin Dance lessons, bachatta and salsa. Still surprised at how much of a sweat I can work up doing these classes. I give myself about...