BWare's Novice Training Log BWare's Novice Training Log - Page 5

starting strength gym
Page 5 of 18 FirstFirst ... 3456715 ... LastLast
Results 41 to 50 of 174

Thread: BWare's Novice Training Log

  1. #41
    Join Date
    May 2019
    Location
    Virginia
    Posts
    343

    Default

    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    6/24 Session 7-2

    Squat --

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

    Working set: 272 x 5 x 3; solid form and good tempo; will be re-setting to recover from a 10-day vacation starting Wednesday. I plan to use 255 for the working sets.

    Press --

    Warm-ups: 45 x 5 x 2
    75 x 3

    Working sets: 92 x 5 x 3; feeling great with the 1.0 strict form; re-set post-vacation will be to working weights at 85.

    Deadlift --

    Warm-ups: 135 x 5
    185 x 5
    225 x 5
    265 x 5 (ooops! should have been 3, but I kept going, mind gone elsewhere momentarily)
    285 x 1

    Working set: 310 x 5; got 'em all with no problem; used the alternate hand grip this time for the working set, and maybe that helped; also had plenty of calories for lunch, so that might have supported this lift, too. Re-set will be to 275.

    That is planned for Monday 7/8.

  2. #42
    Join Date
    May 2019
    Location
    Virginia
    Posts
    343

    Default

    6/25 - Rowing class, a super eve on the water; hot and humid and I got a *lot* of rowing, worked up a good sweat. Some new drills and power-drive trials, including some work on the eights (all 8 rowers actually rowing). This was our boat's first try at rowing all 8, and although it was a bit unstable, we got some good rhythm going. I'll miss 5 class sessions - I hate the idea of surrendering my stroke seat while gone, and hope the coach will stick me back in there when I return.

  3. #43
    Join Date
    May 2019
    Location
    Virginia
    Posts
    343

    Default

    7/8 -- Back from vacation, and ran my measurements today.

    Weight -- spot 191.2 up 3.0 from 6/23; week's avg 190.1 up 1.7; long-term avg 187.7 up 0.6

    These body-weights represent an increase of 8.2 pounds from the start of the year, of which 5.4 pounds has been the increase since the start of the SS NLP.

    Lean mass -- spot 171.0 up 1.4 from 6/23 and an increase of 4.8 pounds from the start of NLP; long-term avg is up to 168.6 (0.5 more than 6/23)

    Fat mass -- spot 20.2 up 1.6 from 6/23 and an increase of 0.6 pounds from the start of NLP; long-term avg is 19.1, holding steady for approx 10.2% BF.

    I'm still recording my calories consumed while on vacation, and will post that as soon as I finish making the entries. We did a lot of walking and I drank a lot of water to stay hydrated; also ate a lot of food without really concerning myself about my macro distribution, so it was no big surprise to see a weight gain like this. But to see how much of that gain seems to be concentrated as lean mass and not fat is a surprise, and a pleasant one at that.

    Body measurements are also not bad; my waist is slightly bigger, but my shoulder girth also jumped considerably and my thighs and calves are larger now too.

    I also managed to accomplish my first re-set training session this afternoon.

    7/8 (session 8--1, a re-set of about 25% from my peak working weights):

    Squat --

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

    Working sets: 235 x 5 x 3; go plus 10 next time.

    Bench --

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

    Working sets: 155 x 5 x 3; go plus 5 next time.

    Deadlift --

    Warm-ups: 135 x 5
    185 x 5
    225 x 5
    255 x 3

    Working set: 275 x 5; go plus 10 next time.

  4. #44
    Join Date
    May 2019
    Location
    Virginia
    Posts
    343

    Default

    7/9 -- Rowing. Hot and humid, and for my first day back to this activity, I was assigned to seat 7 -- the other side from where I had been rowing. I had a pretty tough time re-training my grip and movement patterns to work the other side, but did okay. We did a lot of sustained rowing and I was completely exhausted afterwards. The heat didn't help, either. Had a lot of cramps in the calves, thighs, and feet during the night. I will see if the experience of back-cramps that I got during the raw knuckles camp back in May repeats itself when I do my lifting training on Wednesday.

  5. #45
    Join Date
    May 2019
    Location
    Virginia
    Posts
    343

    Default

    7/10 Session 8--2

    Squat --

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

    Working set: 245 x 5 x 3; good recovery continues, plus 10 again

    OH Press --

    Warm-ups: 45 x 5 x 2
    75 x 3

    Working sets: 85 x 5 x 3; solid and last set felt "easy", like I had finally found a pattern "groove"; plus 5 next time

    Deadlift --

    Warm-ups: 135 x 5
    185 x 5
    225 x 5
    255 x 3

    Working set: 285 x 5; continue post re-set recovery at plus 10 again.

  6. #46
    Join Date
    May 2019
    Location
    Virginia
    Posts
    343

    Default

    7/11 - Rowing cancelled due to thunderstorms in area. A real recovery day!

  7. #47
    Join Date
    May 2019
    Location
    Virginia
    Posts
    343

    Default

    7/12 -- Session 8--3

    Squat --

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

    Working set: 255 x 5 x 3; good recovery continues, plus 10 again; I plan for this accelerated re-set to end at 275, so 2 more sessions to go (yeah, it's just a plan; we'll see how the next session goes at 265 - my form was really good today, and I do not anticipate any problems).

    Bench Press --

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

    Working sets: 160 x 5 x 3; solid but still a challenge - I managed to get a decent feel for the leg drive on the last set, but need to keep working on it; plus 5 next time; again, planned re-set ends at 175.

    Deadlift --

    Warm-ups: 135 x 5
    185 x 5
    225 x 5
    275 x 3 (ooops - mis-calculated the load, should have been 265 for 3)

    Working set: 295 x 5; continue post re-set recovery at plus 10 again; re-set will end at 315.

  8. #48
    Join Date
    May 2019
    Location
    Virginia
    Posts
    343

    Default

    7/13 - Rowing; ugh! A warm and humid start to the morning, but at least I was back in my assigned seat, #8, the stroke. We're working on form and timing together so that we can row all eight at the same time and keep the boat balanced. We covered about 6 miles, and as a member of the stern pair, I got to row for almost the whole distance. In this two-hour session, I'm "crediting" myself with about 75 minutes of non-stop rowing, a major "cardio" workout.

    I have not yet felt that rowing interferes with my recovery from lift training, or vice versa. We've also been "lucky" to get a few more recovery days than scheduled, as afternoon summers around here are usually plagued with thunderstorms, which forces the club president to cancel row training.

  9. #49
    Join Date
    May 2019
    Location
    Virginia
    Posts
    343

    Default

    7/14 Measurement Day --

    Weight -- spot 189.4 down 1.8 from last week; week's avg 190.3 up 0.2 (had some good days at the beginning of the week, then lost a bit as it progressed); long-term avg 187.9 up 0.2 -- all very good signs and trend-lines heading towards my objectives for 2019 are getting close: I want to have a long-term avg of 192 pounds at about 10% to 12% BF.

    Apparently, using my wrist and ankle circumference to estimate my skeletal structure and how much my "genetics" can expect to support, my optimal lean mass is about 172 pounds. Doubling my BF % to 20 only gives me a lean mass of 172.3 pounds at a body-weight of 215, so that seems kinda silly to push that far. At 12%, I can get to about 194 and still hit my optimal lean mass.

    Lean mass -- spot 171.6 up 0.6 from last week and an increase of 5.4 pounds from the start of NLP (8 full weeks); long-term avg is up to 169.0 (up 0.4 from last week and 3 pounds away from my 2019 target).

    Fat mass -- spot 17.8 down 2.4 from last week; long-term avg is 18.9 down 0.2 from last week, for approx 10.1% BF.

    Consumption for the week -- a bit off from my target eating, I averaged about 2500 kcals per day; protein uptake dropped off during vacation, and I've not quite gotten it back up to where I want yet, but carbs are doing real well. Macros are %P/C/F = 16/48/36; I'd like to trade in some fat cals this week for protein cals. However, things are going so well composition-wise, I'm a bit hesitant about making any major changes. As long as my eating continues to support the lifting and rowing sessions, and these trends continue, I'll stick with these levels.

  10. #50
    Join Date
    May 2019
    Location
    Virginia
    Posts
    343

    Default

    starting strength coach development program
    Session 9--1, 7/15

    Squat --

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

    Working set: 265 x 5 x 3; oh, yeah! feeling great!, plus 10 again which, if all works, will complete the re-set for squats. After that, I'll increment by the more standard +5.

    OH Press --

    Warm-ups: 45 x 5 x 2
    75 x 3

    Working sets: 90 x 5 x 3; plus 5 next time as I continue to feel like I've made significant form and stability improvements; if I get sets across, that will complete the Press re-set. I might continue at +5 after that, since I am feeling so much stronger, still using the "1.0" form.

    Deadlift --

    Warm-ups: 135 x 5
    185 x 5
    225 x 5
    265 x 3
    285 x 1

    Working set: 305 x 5; plus 10 again, which, if successful, will complete re-set for deadlift; after that, revert to +5 increments.

    As I start week 9, and approaching the end of the vacation-triggered re-set, the only lift I am concerned with at this point is the bench press. I have sensed good form and solid movement patterns for all the other lifts, but on session 8--3 last Friday, I really struggled to complete sets across at 160. My pre-vacation best was 172 - I think I recall having a strike recorded at 174 - and we'll have to see how the next session on Wednesday goes. I'd hope to improve my pattern for leg-drive on the bench, which might push me past that sticking point.

    In any event, my re-set targets are in sight, and my targets for Novice LP for the end of the summer appear to be reach-able, for the most part. I do not yet sense that my recovery ability is impaired, but we'll let the system continue to run and see how things progress before making any program modification decisions a la Sullivan BP:ST>40.

Page 5 of 18 FirstFirst ... 3456715 ... LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •