BWare's Intermediate Training Log

[Bruce Ware]

Picking up from my novice log to start the 28th week of Starting Strength; see my previous at BWare's Novice Training Log

[Bruce Ware]

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); (long-term avg) 174.9 (+0.3)

Fat Mass: (spot) 18.1 (-0.6); (long-term avg) 19.4 (-0.2)

Yields an est BF of 10.0%. I use the Jackson-Pollack 7-point skin pinch test with calipers that I take myself, with the single exception of the sub-scapular pinch, which I cannot reach. All my pinches, even that one spot where I get my wife to do the measurement, have shown a consistent reduction over the time I have been on Starting Strength. I especially note this week's measurements show significant reductions in the mid-torso -- the supra-illiac, mid-axillary, sub-scapular, and lower back pinches are all at all-time lows.

If next week's Lean Mass test results in a number above 176, it will signal a process shift upward for that measure. At the same time, my total weight is showing an upward trend-line, but is still a few weeks away from any potential signals. My fat chart has today's spot right at the bottom of the graph - that is, at the 3-sigma lower process limit line, indicating that this measure is right on the edge of a downward shift.

Body-part measures are all stable within the normal variation.

I got a new phone for an early Christmas present, so have been able to start tracking my food again. This week's eating averaged 108 grams of protein, 270 grams of carbs, and 83 grams of fat. I know this protein intake is nowhere near the recommended 1 gram per pound of body-weight, and I've never really been close to consistently hitting that target; *but* my body seems to be responding really well to the usual eating macros, even when I wasn't tracking. I'll try to push more protein in this week.

This week's training is going to be back on mesocycle 1: 1 x 5+ reps for the main lifts, and I'll be adding an AMRAP drop-set to keep some volume on them. Supplemental exercises will be used to keep total tonnage up for the week as well as helping provide some assistance work on the lifts. I'll also be working my rowing ergo work back into the week, but not going super-hard, just enough to keep my movement patterns and posture correct in preparation for the spring season rowing.

Later tonight will be session 28-1, squats. I'll post the report of that.

[Bruce Ware]

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 ~8); I managed 6 solid form reps at the main weight, dropped to 320, and got 3 reps. Not so sure that I was actually squatting at an RPE of 8, but the drop-set felt heavy enough, especially since I only took enough time after the main lift to change the weight. Reynolds advises that a good RPE of 8 or so should result in around 3 or 4 reps. My last one involved a decent 3 second grind, but I'll judge it to be about a 6 RPE. I'll aim for more next time.

The 355 for 6 reps surpassed my year-end goal (a calculated 1RM of 412.3; the goal had been a 410.7); I set a new goal for year-end of 370 x 5 (calc'd 1RM 416.3).

Romanian Deadlift (volume work) --

Warm-ups: 135 x 5
225 x 5
275 x 5

Working set: 330 x 5

Dips: 8 x 3

Superset Curls and LTEs -- 55 x 12 each.

Duration: 1h+15m

[Bruce Ware]

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 6 solid reps at this weight, then got 5 reps at the drop-set of 165. It seems from this rather high number of reps on the drop-set that I probably could have pushed the main set a bit more weight, but this was a good session. I achieved my end-of-year goal of a cal'd 1RM of 208.1, as 6 reps at 182.5 computes out to 211.96. I created a new goal to take me to the end of the year of 195 x 5 for a calc'd 1RM of 219.4.

Press (volume work) --

Warm-ups: 45 x 5
95 x 5
105 x 5

Working sets: 120 x 5 x 3; pretty heavy for this volume work, so I'll increase by 2 pounds next time.

BB Shrugs (pulling assist) -- 385 x 5 x 3; plus 10 next time.

Duration: 0h+55m

[Bruce Ware]

12/11 Session 28-3

Deadlift --

Warm-ups: 135 x 5
225 x 5
255 x 5
305 x 5

Working set: 335 x 5+; F; only achieved 3 reps, ran out of air while re-setting body position for rep 4. This was supposed to be a 5 rep test, but I didn't make it. Drop-set of RDLs -- 305 x 4, that was pretty much all the gas I had. Next week's 3 rep test (looking to get 3+ reps) will be at 337.5 -- I'm going to move up the weight a bit because I have done 340 for 2 reps before, and I want to keep pushing the envelope. BTW, I also saw that my warm-up routine was 20 reps long, and I was taking about 2 to 2.5 minutes between warm-up sets. I want to reduce the volume of the warm-ups, so I will drop the 135 set and extend the inter-set rest to about 3 minutes or so, while retaining the 5 minutes before the working set rest period.

Squats (volume) --

Warm-ups: 45 x 5
135 x 5
225 x 5
275 x 5

Working sets: 310 x 5 x 3; no problem doing this; I am also working on driving my depth a bit lower than I had been - I think I've been getting to parallel (barely), and I want to give myself 2 more inches in depth to make sure. Since these are predominantly light-ish weights, it's giving me a good opportunity to improve my form and work out my slight tendency for a clock-wise torque -- I am sure that is due to having pins in my right ankle from 1986's car crash.

Finished with a superset of EZ Bar Curls and LTEs -- 55 x 12 each.

Duration: 1h+05m

[Bruce Ware]

12/13 Session 28-4

Press --

Warm-ups: 45 x 5
95 x 5
105 x 5
115 x 5

Working set: 132.5 x 5+; F; achieved 4 solid form reps, although I was aiming for 5 or more. Just got stuck with the bar just above my ears and couldn't press it up any higher. Drop-set: 120 x AMRAP; achieved 3. Happy with that, as it shows that 132.5 was the right load. Next week is the 3+ week, and I will use 134. Also, again I had a lot of reps in the warm-up, and possibly did not spend sufficient time between sets to rest (it generally was for 90 to 120 seconds). I will eliminate the 105 weight warm-up and stretch the rest interval to 2:30 or more minutes.

Bench Press (for volume) --

Warm-ups: 95 x 5
135 x 5
155 x 5

Working sets: 172.5 x 5 x 3; solid and will move up to 175 next time.

BB Rows -- 185 x 5 x 3; go to 190 next time.

Duration -- 1h+00m

[Bruce Ware]

12/15 - Measurement Sunday

Weight: (spot) 196.4 (+0.8); (week avg) 196.7 (+0.1); (long-term avg) 194.5 (+0.2)

Lean Mass: (spot) 177.0 (-0.5); (long-term avg) 177.2 (+2.3) -- IMPORTANT! Today's spot LBM signaled a "Rule 3" process shift -- 4 of the last 5 points have been above the 1-sigma line, as predicted back on 12/8. If my total body-weight is 195.6 or higher next Sunday, it will signal a corresponding process shift upward for that metric as well. Because only LBM has changed, it will make my body-fat percentages look artificially low, at least until next week.

Fat Mass: (spot) 19.4 (+1.3); (long-term avg) 17.3 (-2.1)

Yields an est BF of 8.9% (again, this is probably not going to hold after next Sunday's measurement, unless my spot weight drops below 195.6)

Body-part measures are all stable within the normal variation.

This week's eating averaged 113 grams of protein, 335 grams of carbs, and 89 grams of fat, for an average daily calorie intake of about 2593 kcals. I am amending my eating targets to get 2750 kcals a day and push that protein intake up a bit more; still quite challenged in trying for 195 grams, but if I can get to 150 as an interim target, I'll be happy.

This week's training is going to be mesocycle 2: 1 x 3+ reps for the main lifts, and I'll be adding an AMRAP drop-set to keep some volume on them. Supplemental exercises will be used to keep total tonnage up for the week as well as helping provide some assistance work on the lifts.

Later tonight will be session 29-1, squats. I'll post the report of that.

[Bruce Ware]

12/15 Session 29-1

Squat (intensity) --

Warm-ups: 45 x 5
225 x 5
275 x 5
315 x 5

Working sets: 360 x 3+; achieved 4 reps; added AMRAP drop-set: 325 x 1; I was on the way down for rep #2 but after trying to control my descent realized I wasn't going to be able to reverse course; movement ended with the bar on the safety stops and I crawled out without any ill effects. Appears that the 360# main lift was just the right weight for this 3RM test, and I'll be using 365 for my next week's 1RM test.

RDLs (volume) --

Warm-ups: 135 x 5
225 x 5
275 x 5

Working set: 335 x 5; go to 340 next time.

Dips (press assist): 8 x 3

Aux -- Superset x 2: Curls and LTEs -- 55 x 12 each

Duration -- 1h+05m

[Bruce Ware]

12/16 Session 29-2

Bench Press (intensity) --

Warm-ups:
45 x 5
95 x 5
135 x 5
155 x 5

Working set:
185 x 3+; got 5; drop-set: 170 x 4; Remember last week when I said my 5RM bench was probably too light? Well, I got 5 at 185 for this session, when it was a 3+AMRAP. Next week's 1RM session, I had been planning for 187.5, but after this very solid lift, I think I will program a 195 for the working set.

Press (volume) --

Warm-ups:
45 x 5
95 x 5
105 x 5

Working sets:
122 x 5 x 3

BB Shrugs (pull assist) --

395 x 5 x 3

Duration: 1h+00m

[Bruce Ware]

12/18 Session 29-3

Deadlift (intensity) --

Warm-ups:
225 x 5
255 x 5
305 x 5

Working set: 337.5 x 3+; achieved 4 good pulls and almost got 5, with it stopping just about mid-shin, which seems to be my weak spot in the pull. Added a drop-set of Rack Pulls: 225 x AMRAP, got 3 reps. I was really tired, only taking long enough to swap out the weights and get the bar onto the low stops for prepping the rack pull. Next week's 1RM+ test set will use 340; I will also not be doing a drop-set after deads.

Squat (volume) --

Warm-ups:
45 x 5
135 x 5
225 x 5
275 x 5

Working sets: 315 x 5 x 3

Closed the session with 2 supersets: EZ Bar Curls (55 x 12) and EZ Bar LTEs (55 x 12);

Duration: 1h+05m