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  1. #151
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    May 2019
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    Virginia
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    • texas seminar date
    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    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 end-of-year goal! New goal is to try for 145 x 5. I added two back-off sets for volume, 100 x 5 x 2.

    Bench press --

    Warm-ups: 95 x 5
    135 x 3

    Working sets: 160 x 5 x 5; plus 5 next time. I feel my leg drive is improving with these volume workouts; we'll see if it translates into a better intensity day next week.

    BB (Pendlay) Rows --

    Working sets: 175 x 8 x 3; plus 5 next time.

    Duration: 1h:05m.

  2. #152
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    May 2019
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    Virginia
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    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 intake.

    LBM -- spot 174.2 (-0.8); long-term avg 174.0 (nc)

    Fat -- spot 19.8 (+0.2); long-term avg 19.8 (+0.1) for a BF% = ~10.2%.

    All trend-lines are stable and flat, with no signals of process change. LBM and Total Weight show some early signs of possible shifts in average upward, but still way too early to signal a change.

    For body-part measures, the most significant change was a 1/4th inch increase in my forearm circumference. Doesn't sound like much, but for a body-part that has been absolutely stuck at one level to show even such a small change seems pretty important. I think using the hook grip on my deads this week triggered some swelling in the area; we'll see next week if it is just a random measurement change. Other than that, everything pretty much looks stable and steady.

    In terms of lifting targets for 2019, I've already made my squat and press goals; I broke through my deadlift stall this week and expect to see increases coming. And my volume work on the bench press has me feeling much more confident in my leg drive technique, so that I think I could see a breakthrough this week coming, too. Target for the bench is 205 x 5 (currently 180 x 4); and for the deadlift is 365 x 5 (currently 335 x 3).

    I've eased off on the machine rowing, and probably will stay reduced for the remainder of the year, to start picking up again after New Year's in prep for spring season. For now, it was taking up too many calories and I felt my recovery from lifting days was being inhibited. My last big machine row session earlier this week was followed by a terrible night of bad sleep, which led me to conclude to reduce rowing for better rest.

    Later today will be the start of the 25th week of Starting Strength; I am on the 4-day split, MED variation (a la Reynolds and Hambrick), with auxiliary exercises to go with the 4 main lifts; it's my first week at using their 3-week mesocycle (5/3/1).

  3. #153
    Join Date
    May 2019
    Location
    Virginia
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    169

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    starting strength coach development program
    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 with the "Beefcake" routine - push-ups (x 12 with 10-pound weighted vest on), band-assisted pull-ups (x 10), and skull crushers (x 10@45 pounds); 3 supersets. Next time -- push-ups to 15 per; pull-ups to 12 per; skull crushers to 12 per but increase weight to 50 pounds.

    On to the Main Event!

    Squat (intensity) --

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

    Working set: 350 x 5; Back-off (vol) sets: 305 x 5 x 2; next time is 355 x 3 trial, with 2 back-off sets at 310.

    Romanian Deadlift (volume) --

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

    Working sets: 315 x 5 x 3; plus 5 next time.

    Dips (press assist) -- 8 x 3 with a 10-pound weighted vest on.

    Duration -- 0h+20m for beefcake; 10 minutes rest and prep weights; 1h+05m for main workout.

    NOTE: I have discovered that I am approaching a mechanical limit to my progression. I currently workout with a 6-foot, 35-pound Olympic bar. While I have plenty of plates to get me to any (previously unimaginable) weight that I might care to lift, the length of the bar outside the collars is fast running out of room to put any more plates on. I think I can safely make my 2019 goals with existing equipment. But it is clear that I need more -- I will put a 7-foot, 45-pound bar on my Santa's wish list, and hope/expect that the extra length will give me more room to load more weight on the bar for 2020.

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