Geoff's Intermediate Log, v2.0

[Geoff Bischoff]

GIP W4D1

Squat: 350x6x4 (V24 PR!), 365x1, 385x1, 405x1, 425x1 (PR!) New PR at Geoffrey Bischoff on Instagram: “425x1. PR! SDG. Thanks to my meathead pal who prayed for my success and strength. You know who you be. #weights #wendler531 #power…”

Heck of a squat day today.

Bench: 275x6x4 (V24 PR!)

Mostly TnG but made sure to do some CP here and there to stay used to it.

Row: 230x8x3

Some light pulling volume.

I'm walking on air after that squat PR. God is good.

[Geoff Bischoff]

GIP W4D2

DL: 425x3x5 (V15 PR!)

Back feels much better. These felt challenging but strong. Hallelujah. Ripped off a callous on the left hand. Derp. As for deadlift programming right now; my 6-week Andy Baker cycle is effectively hosed but I think I'll keep the 1/wk heavy pull, with a lighter pull another day. But keeping the volume. After so much LP life of just 5 reps of deadlift a week, I can see/feel the difference in getting some heavy work in. Think I'll fluctuate rep-ranges and volume-ranges similar to how I'm managing squats right now.

Press: 182.5x5, 5, 5, 4, 2 (V21 PR!)

Failed my 5x5. Got some known recovery woes right now; figure I'll just reattempt this 5x5 next week. Think my singles across may still work out okay later this week?

Got work done. Not super exciting. SDG

[Geoff Bischoff]

GIP W4D3

Squat: 385x3x3 (V9 PR!)

I wanted 4 or 5 triples, but everything felt like I was moving underwater today. Recovery is becoming an issue.

Bench: 300x3x4 (V12 PR!)

This was the only main lift (curls don't count) that I got all sets and reps on today. Felt good actually.

Barbell Curl: 75x10x3

Still moving linear, but last two reps of set 3 were super shaky. Recovery problem or time to go to even smaller jumps? Not sure.

Press: 207.5x1x3

Was supposed to be 5 singles across, but the third one went up like a 3rd-attempt meet-PR grinder, so I aborted.

Extra stuff, morning after: 2 mile run

Had to get in formation and run with the platoon this morning. First run I've done since, oh, April maybe? It sucked but I kept up with the main formation and didn't embarrass myself.

Tonnage: 9937.5

Analysis

Sleep all week sucks; will likely continue to suck for awhile. Bodyweight remains constant at 218-223, my current "normal" range. Intra-workout rest is maximized at 4-7 minutes, lift-depending. I think I'm good to go on strength right now, but life is wearing me down. This coming week I have a 18-mile foot march scheduled, and two overnight duty periods with the Army. I think it's a good week for a deload: Some lighter sets at medium volume to carry me through.

I've started tracking tonnage for real; the reason this has started is not the reason I expected. A trooper in our formation took his own life this summer. His name was Johnson. It's said that 22 veterans per day take their own lives; the number sounds high to me but it keeps getting trotted out so we're going with it. A group of Soldiers in our organization have started a hashtag (#22miles4johnson) and a Facebook group, and have committed to running a minimum of 22 miles per month indefinitely in his honor. I've joined the group, but have explained that instead of running (which sucks) I'll be lifting 22000lbs per week minimum tonnage in his honor instead. So for August Week 1 I'm at 9937.5, and we'll track from there. An incidental benefit may end up being better data-fidelity for my own training log. Silver lining? There's some gallows humor for you I guess: Too bad Johnson's dead, but at least my training log is getting cleaned up? I'm just rambling now.

Keep your eyes on your formation, folks. Somebody out there is hurting, and you could be the one who makes the difference between life and death.

[Geoff Bischoff]

GIP W5D1: Deload Week

Yeah, Army life has me worn the eff out. Gonna reduce weight and reps this week; I should be riding a desk again by next week.

Squat: 335x5x3

Row: 232.5x5x3

This was supposed to be 235, but I had a 5-er on one side and a 2.5-er on the other. Derpdy doodle doo.

Bench: 235x6x3 (All Comp Pause)

Had to do sets of 6 to make up for lost tonnage on rows, for the #22miles4johnson goal.

Tonnage this workout: 12742.5

Cumulative weekly tonnage (from beginning of August): 22680

[Geoff Bischoff]

GIP W5D2: Deload Week

Deadlift: 415x5x3

Press: 165x6x3

Deadlift moved better than press. Stood on a scale this afternoon and have dropped to 214. That's about 8 lbs light of where I feel "normal." Came home and had a half gallon of milk with my food.

Tonnage this workout: 9195

[Geoff Bischoff]

GIP W5D3: Deload Week, Intensity Day (Wait, What?)

Okay so it's still a volume deload; tonnage was only 5680, and total working reps across all exercises was 16. But I got some intensity PRs anyway.

Squat: 395x2x4 (V8 PR!) Video of last double at Geoffrey Bischoff on Instagram: “395x2x4. Last double shown. V8 PR! A good day. SDG #22miles4johnson #weights #wendler531 #teamssoc #texasmethod #power #powerlifting…”

Been getting the calories in, and got a full night of sleep last night. Was glad to hit these.

Bench: 315x2x4 (V8 PR!) Video of third (?) double at Geoffrey Bischoff on Instagram: “315x2x4. V8 PR! SDG #22miles4johnson #weights #wendler531 #power #powerlifting #teamssoc #texasmethod #linearprogression #madcow5x5…”

Comp-paused all of them. Felt good. I was able to really lock in tightness on the warmups; at working set weight ... ahem, less so.

Tonnage this workout: 5680
Weekly tonnage for second week of August: 14875

[Geoff Bischoff]

GIP W6D1: Volume

Squat: 355x6x4 (V24 PR!)

Bench: 280x7x3 (7PR! V21 PR!)

Row: 245x6x4

Tonnage this workout: 20280 (Highest since I started tracking)
Weekly tonnage for second week of August: 35155

[Geoff Bischoff]

GIP W6D2: DL and Press

Deadlift: 470x2x2 (V4 PR!) Video of first double at Geoffrey Bischoff on Instagram: “470x2x2 (V4 PR!) in my new shirt. #22000lbs4johnson #22miles4johnson. #weights #wendler531 #teamssoc #texasmethod #power #powerlifting…”

Got my 22000lbs4Johnson shirt in (photos also on that instagram post). These deadlifts were tough but came up; took some grinding.

Press: 195x4x3 (V12 PR!)

I was working Delgadillo's press protocol, but my bench volume and intensity is too high to recover sufficiently to do Delgadillo as prescribed, and bench is more important to me now, so I'm going to be pressing 1/wk, and try for rotating rep ranges.

Curl: 80x8x3

Bumped up a bit and got 24 reps just barely. Next time I curl (probably also 1/wk) I plan to stay at 80 and see if I can get 80x10x3 to achieve rep progression.

Tonnage this workout: 6140
Weekly tonnage for W2Aug: 41295

Everything felt good. I'm worn out from deadlifts for sure. SDG

[Geoff Bischoff]

GIP W6D3.1

Bench: 325x3 (3PR!), 305x3x3 (V9 PR!)

Vacation starting at lunch tomorrow! Wanted to get benches and rows knocked out today so that only squats remain tomorrow morning. Comp-paused first two reps on 325.

Row: 255x5x3

Probably do rotating rep ranges on this, too? Want to bring this up, just not as fervently as I do the deadlift/squat/bench/press.

T = 7545
T for W3Aug = 7545

[Geoff Bischoff]

GIP W6D3.2

Squat: 410x1x4 (V4 PR)

Hard fought throughout. I don't feel great about any of these singles, but they were all white-light-worthy.

Dumbbell Bench: 100sx8x3

For some tonnage and a bit of extra bench volume.

T = 6440
T for W3Aug = 13985