BWare's Novice Training Log BWare's Novice Training Log - Page 15

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Thread: BWare's Novice Training Log

  1. #141
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    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    11/5 Latin Dancing - as expected, wife and I started back with the ballroom dance club. I think I will be doing Tuesday & Thursday, which means shifting my lifting schedule around a bit. I will say that I sweated a lot during this first session back, and am curious to see what my body weight will be in the morning.

  2. #142
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    11/6 Session 23-4; heavy press, volume bench, pulling assist

    Press --

    Warm-ups: 45 x 5 x 2
    95 x 5
    105 x 3

    Working set: 127.5 x 5; a new PR all-time for me; plus 2.5 for next time. I also added some volume "back-off" sets: 95 x 10 x 3

    Bench Press --

    Warm-ups: 45 x 5 x 2
    95 x 5
    135 x 3

    Working sets: 155 x 5 x 5

    Halting Deadlifts (pulling assist for today) -- 275 x 8 x 2; 225 x 8

    1h+25m; the volume sets add to the duration but I am not ready to reduce volume yet.

    Next week, I expect to achieve year-end goals for Squat (345 x 5) and Press (130 x 5). Deadlift is currently stalled at 330 x 3, and I think I will use the MED variation to try a set of 3 at the next weight up (335) and add some back-off volume to that exercise. Bench is moving nicely and could make the year-end goal of 205 x 5 if progress continues.

  3. #143
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    11/7 Rowing (machine) - 20 minutes at a 20 s/m rate, pace boat at 2:17. I'm getting better, but I need to up my endurance as I need to ease off on leg pressure for some intervals.

    Latin dancing (evening) - bachatta and salsa, about 70 minutes worth of cardio.

  4. #144
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    11/9 Rowing (machine) - 20 minutes at a 20 s/m rate, pace boat at 2:17. This round plus the round from 11/7 gives me an average 500 m split time of 2:15.5, so that's what the pace boat rate will drop down to on the next round of this exercise. I have my 4 x 15 minutes at 20's to do, and then my 4 x 10 minutes at 26's, both of which will be next week.

    Plan for this evening is to go to a club and do some social Latin dancing.

  5. #145
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    11/10 Measurement Sunday

    Total weight - spot 194.6 (up 1.0 from last); weekly avg 192.7 (down 1.4 - some bad eating days early in the week); long-term 193.7 (up 0.1 from last)

    LBM - spot 175.0 (up 0.9); long-term 174.0 (up 0.2)

    Fat - spot 19.6 (up 0.1); long-term 19.7 (down 0.1), giving me a BF% of 10.2% (steady from last)

    Overall, for 2019 (to date), I've added 10.7 pounds, 8.8 pounds of which has been in the form of LBM. Since 5/5 when I started SSNLP, I have added 6.0 pounds total, all of which has been LBM. That is, my fat pounds on 5/5 are exactly the same number of fat pounds this morning.

    All body-part measures are still within the bounds of normal variation. My eating plan seems to be doing fine in sustaining my recovery; the end of the rowing season last weekend seems to have reduced my appetite in the first part of the week, but I got better as the week progressed and am now back to eating at my usual calorie intake levels.

    I plan to start my next lifting week today, and my schedule will be Sunday/Monday/Wednesday/Friday, with rowing (ergo) and dance lessons on the alternate days.

  6. #146
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    11/10 (eve) Session 24-1; heavy squat, RDLs for volume deadlift assist, and a pressing assist.

    Opened with the "Beefcake1" warm-up -- 3 x supersets of pushups (20 reps per), assisted pull-ups (12 reps per), and EZ bar skull crushers (40# at 15 reps per).

    Squat --

    Warm-ups: 45 x 5 x 2
    185 x 5
    225 x 3
    275 x 2
    315 x 1

    Working set: 345 x 5; yeah! This achieves my end-of-year goal for the squat. If this is a 5RM, that implies a computed 1RM of 388, which is roughly 2x my body-weight. For the remainder of the year, I will attempt to continue the linear progression at +5, and aim for 5 reps each week. However, if that seems to be overly aggressive, I will switch over to the 5/3/1 technique in MED and work the progression along those lines.

    Romanian Deadlift --

    Warm-ups: 135 x 5
    225 x 5
    275 x 3

    Working sets: 315 x 5, 3, 0. My grip failed. I don't think that the grip is my limiting factor on the regular deadlifts, but to have it fail during this augmentation exercise indicates that it is possible that subconsciously I am throttling my deadlift early to prevent a grip failure. I cannot think that my being stalled at 330 on the DL is due to a strength limitation. I will continue to use these deadlift assistance exercises (RDLs, shrugs, halting deads, BB rows) to keep working my intensity and volume for transferring to the DL, and maybe that will help me with the grip issue, too.

    Dips (pressing assist) -- 8 x 3

    In general, a very solid workout. 1h:30m total time.

  7. #147
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    11/11 Session 24-2, Heavy Bench, Press volume, and pull assist

    Bench Press --

    Warm-ups: 45 x 5 x 2
    95 x 5
    135 x 3

    Working set: 180 x 4 (F); failed on 5th rep for my first strike at this weight, will do it again next time. Added volume sets -- 135 x 8 x 3

    Press --

    Warm-ups: 45 x 5 x 2
    95 x 5
    105 x 3

    Working sets: 115 x 5, 5, 4, then dropped weight to 105 x 5 x 2; will repeat this weight for the next volume day.

    BB Shrugs (pulling assist) --

    Working sets: 315 x 5 x 3; going to 365 next time this one comes up.

    Duration: 1h+20m

    Next session will be Wednesday 11/13; tomorrow is some rowing ergo work for my "active" rest day.

  8. #148
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    11/12 Rowing (machine) - 15 minutes at 20 s/m with a pace boat at 2:14. I managed an average of 2:12.9, but my pace was a bit fast in spots, so averaged a 21 rate. I had a few intervals with a 500 meter split below 2 minutes, which is terrific for me at this stage of my conditioning, but my rate had jumped to a 24, and I had to force myself to slow down. Have another 3 rounds of this workout, and we'll see if I can sustain a good average at the required rate.

  9. #149
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    11/13 Session 24-3; heavy deadlift, volume squat, pressing assist

    Deadlift --

    Warm-ups: 135 x 5
    225 x 5
    275 x 3

    Working set: 335 x 3; on target, using the MED 5/3/1 method for breaking through a plateau; added volume 245 x 8 x 3; will aim for 340 x 1 next time, then work on setting a new weight for a 5 rep test after that.

    BTW, I have also (temporarily) solved my grip problem by switching to a hook grip - no longer wrapping thumbs on the double-overhand, and using wraps as an assist at the working weight.

    Squat --

    Warm-ups: 135 x 5
    225 x 5
    275 x 3

    Working sets: 295 x 6 x 5; increase in volume without adding more weight; will aim for 6 x 6 at same weight next time.

    Ring dips (pressing assist) -- 8 x 3 at body-weight.

    Duration 1h+20m; seems like the sessions have not gotten any shorter since switching to a 4-day split, but I am also not cheating myself out of my normal inter-set rest periods of about 4 to 5 minutes per. As you can see, I have reduced the amount of tonnage I spend on warm-ups, which saves me a bit of time as well, but the increase in number of sets brought on by volume work trades that time-saving back.
    Last edited by Bruce Ware; 11-13-2019 at 06:39 PM. Reason: added note about grip on DL

  10. #150
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    starting strength coach development program
    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 45 minutes of "cardio" conditioning credit.

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