Geoff's Intermediate Log, v2.0 Geoff's Intermediate Log, v2.0 - Page 19

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Thread: Geoff's Intermediate Log, v2.0

  1. #181
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    GIP2, W4D1

    Bench: 225x10x3

    Row: 255x2x3 (V6 PR!), 225x8x3

    Dumbell Bench: 120/120x6x2

    Dumbell Row: 120/120x6x2

    Cable Row Burnouts: Whatever x whatever (3 sets)


    Mucho volume, medium-low intensity. Got all hot and sweaty and out of breath so it musta been good right?

    So I've been thinking: A true intermediate, where I hit meaningful* PRs every week, is increasingly out of reach. But: I'm still getting meaningful PRs roughly every other mesocycle ("week", allowing for life variables). "Advanced" templates in PPST3 indicate mesocycles ranging from 4 to 12 weeks (or longer), and I'm not there yet. So ... I'm not hitting PRs weekly, but I can do it more than monthly. What if I aim for every other week, then?

    That's the aim behind the current plan. A-weeks will be sets of 10 for hypertrophy, conditioning, work capacity. B-weeks will look (nearly) identical to my hybrid Texas-method programming. Which means ... squat sets of 10 tomorrow. *groan*0

    *Meaningful = New top set in 5, 3, 2, 1; New Volume PRs in 9 or less (indicating multiple triples, doubles, or singles at new weights).

    T = 19440
    TW3Nov = 19440

  2. #182
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    GIP2, W4D2

    Squat: 365x1, 385x1, 405x1, 425x1, 440x1 (PR!), 275x6, 10, 10 Video of 440 at Geoffrey Bischoff on Instagram: “440x1 for a PR. SDG. #22000lbs4johnson #22miles4johnson #weights #wendler531 #teamssoc #texasmethod #teambloc #usstrengthlifting #power…”


    Singles were moving well so I chanced it with 440 and made it. You can see it nearly stops in the middle. Felt like a year; actually only about 6 seconds. The difference in stability between the bar I used at the powerlifting gym in SoCal and this crappy Globo-bar is ... stark. I ordered my SS bar today. Hope it arrives soon.

    After the singles, I backed off to 275; was going to do 3x10 but shorted the first set and counted my working-singles as the missing reps. Third set of 10 gave me a clocked heart rate of 196. Egads.

    Tricep cable nonsense: Whatever x whatever (5 sets)

    Elbow troubles caused me to go much lighter on these than I could have. Seemed like triceps work would be okay today, but maybe I'll make squat day in Volume Week just the squats, especially with all the pushing volume programmed into Day 1.

    T: 2020
    TW3Nov: 21460

  3. #183
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    GIP2, W4D3

    Press: 145x10x3

    Row: 245x8x3 (V24 PR!)


    This was last night. Okay, so sets of 10 really suck. One more day of this, then an abbreviated week (traveling for Thanksgiving) of Texas Method variant work.

    Row progression is still going at 5lb jumps. I've been doing: Session of 8s, 6s at +5lbs, 4s at +5, 2s at +5, followed by starting the 8s again at +5 from their last 8s session. So far, 8s have gone from 225 to 245. This session was tough for various recovery reasons; think the load is okay though.

    My Starting Strength barbell was supposed to be here last night but isn't, so I'll have to do my DL 10s today. Lame.

    T: 10230
    TW3Nov: 31690
    Last edited by Geoff Bischoff; 11-22-2019 at 02:08 PM.

  4. #184
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    GIP2, W4D4

    Deadlift: 365x10x3


    Holy crap. This was my highest tonnage for deadlifts ever, by over 65%. I'm wiped. SS bar came in right as I was grabbing my keys to head to the gym with Julie, so I used it for this. Love it. Knurling and balance and everything is great.

    There's a learning curve to get through maybe; I dinged my shins and drew blood in set 2; haven't done that on deads in awhile. Maybe bar change led to a form change.

    T: 10950
    TW4Nov: 10950

  5. #185
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    GIP2, W5D1

    Squat: 385x5x3 (V15 PR!) (5s Across PR!)


    This was audacious. My best 5s across had been 355. My best Five Triples had been 375. For various psychological reasons (and because this is my only squat session this week due to Thanksgiving travel), I bumped up 10 lbs from my triples best and knocked out three tough sets of 5.

    Bench: 325x3, 300x5

    A new 5rep PR at bench continues to elude me. I figured out my problem I think, and it's greed. I probably had 317.5x5 in me today, and should have loaded that. Derp. Maybe I'll learn the lesson this time.

    T: 8250
    TW4Nov: 19200

  6. #186
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    GIP2, W5D2

    Deadlift: 450x5 (5PR!) Video at Geoffrey Bischoff on Instagram: “450x5. 5PR! SDG #22000lbs4johnson #22miles4johnson #weights #wendler531 #teamssoc #texasmethod #teambloc #power #powerlifting…”


    Got it. No grip problems. Felt challenging but smooth. Freedom hold on rep 5 to prove to myself that I can grip this (last time I tried this 5PR, I failed for grip).

    Press: 212.5x1x3 (V3 PR)

    Got my prescribed singles. Wewt. At 92% of my current measured 1RM.

    T: 2887.5
    TW4 Nov: 22087.5

  7. #187
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    GIP2, W6D1

    Another week of 10s, at increased load.

    Bench: 235x10x3

    10lb jump over last 30s. With the extended recovery from Thanksgiving travel, this went pretty easily. More easily, feelz-wise, than at 225.

    Row: 250x6x3

    A V18 PR for this; my rotating rep-range progression is still moving unabated right now.

    Dumbell Bench: 120/120x4x1

    Whereas the barbell benches went smoother than before, I didn't have all the excess energy this time for additional messing about. Did a set of these and cashed in.

    Dumbell Row: 120/120x6x1

    Wanted to just be done after the dumbbell benches, but decided to balance out with this set of rows.

    T: 13950
    TW1Dec: 13950

  8. #188
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    GIP2, W6D2

    Squat: 365x1, 385x1, 405x1, 425x2 (2PR!), 315x10x2. Video of top set at Geoffrey Bischoff on Instagram: “425x2. 2PR! On a midday break from study. God is good. After this did 315x10x2, which smoked me. SDG #22000lbs4johnson #22miles4johnson…”


    It had been a full week since last squats, so I worked up heavy before two backoff sets of 10. Came away quite smoked.

    T: 8305
    TW1Dec: 22255

  9. #189
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    GIP2 W6D3

    Press: 150x10, 10, 9

    Didn't get my 30 done. Guess I'm a bro now, doing sets to failure.

    Barbell Row: 255x4x3 (V12 PR!)

    Row progression went well.

    Session was fine overall; 29 reps on the press at what is pretty much exactly 65% of measured 1RM. I think it did its job, but I'll know for sure next week.

    T: 7410
    TW1Dec: 29665
    Last edited by Geoff Bischoff; 12-06-2019 at 03:54 PM.

  10. #190
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    starting strength coach development program
    GIP2, W6D4

    Volume Deadlift: 375x10x3 (New V30)

    So much cardio in this. The pulls were all 2s or less, though, so there's that. From my desired next single target of 500, this was 75% (up from 73% last iteration of this). Pretty sure next week I'm going to pull for a 5-rep PR.

    T: 11250
    TW1Dec: 40915
    Last edited by Geoff Bischoff; 12-06-2019 at 03:59 PM.

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