Geoff's Intermediate Log, v2.0 Geoff's Intermediate Log, v2.0 - Page 3

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Thread: Geoff's Intermediate Log, v2.0

  1. #21
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    • phoenix arizona seminar date
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    852HB W2D1: Press

    Press: 155x5, 165x5, 175x5


    Weak. Walked into this thinking I'd press 175 for at least 7 reps. Instead, I failed the second rep, reset, and punched out a complete set of 5. I really don't know what to expect of myself lately; everything's wonky. So I suppose I'll just keep hitting what I can, when I can.

    Bench: 225x8, 245x8

    Two hard-fought sets. Got a spotter for the 245; I haven't had to be spotted on 245 since 2015... And I almost ended up needing him on rep 8, but I got mad and pushed through.

    So ... 5 upper body sets I'd call "working sets" today; provided I get at least 5 more total sets this week, I'll call that a win.

    C2 style rower (off-brand): 4x500, 2min rest. All splits sub-2m.

    I figure I might as well improve my crappy conditioning since I'm not top-level strong right now. Before, when I was PR-ing every workout or every week, I didn't want to mess up that jam. Now, well ... not much to mess up eh?

    Got the work in. Didn't quit. We'll call it a win. SDG

  2. #22
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    852HB W2D2: Deadlift

    Deadlift: 335x5, 355x5, 375x6 (6PR) Video of 375x6 at Geoffrey Bischoff on Instagram: “375*6. This is a 6PR, but I should be able to pull 8+ at this weight. Feeling weak for a few days now. Gonna press thru. SDG #texasmethod…”


    I cut the set at 6. Felt like crap. Sure, it's a 6PR, but I should be able to handle this weight for at least 8 reps without issue, 10 or 12 reps if I go all-out. At this point I'm not sure how much of my issue is psych and how much physio. But the board said do 375 for at least 5, and I did it, so I met the board target. Gonna call it a win.

    Squat: 225x5

    Worked up to a set of 5 on the squat. Also felt sluggish despite the small load, but I stayed in my hips and tried to really do good squats. With 3 working sets of deadlift, and this working set of squat, I'm at 4 total for the week.

    C2 style rower: 4x500, 2min rest. All splits sup-2m.

    Repeated yesterday's conditioning intervals. Easier this time; conditioning effect is already happening. Next, maybe add another interval or two, or stay at 4 intervals but cut rest time. Or just stay at 4x500/2minrest/2min split all week, and punch up next week.

    Got it in, didn't quit, despite the feelz. SDG

  3. #23
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    852HB W2D3: Bench

    Bench: 240x5, 255x5, 275x7 (7PR) Video of 275x6 at Geoffrey Bischoff on Instagram: “275*7. A 7PR. Felt good today systemically; think I'm on the mend at the macro level. SDG #strong #startingstrength #strengthlifting…”


    Thought about going for 8, decided against. Felt much better today. Not sure what's up with my "feelz" lately. But I'm okay with today's set.

    Press: 185x3, 3, 4; 205x1

    My overall upper body volume was at 8 sets once my bench was done; I pushed weekly set-volume up to 12 with this work. Then headed home.

    A good day. SDG

  4. #24
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    852HB W2D4: Squat

    Squat: 280x5, 300x5, 320x7 (7PR)

    A 7 PR isn't super exciting but this one didn't hurt!! I begin to think healing is a possibility. Drugs help: I'm on Diclofenac Sodium 75mg x2/day, and feeling great.

    Dumbbell Rows: 100/100x8, 110/110x8x2

    C2 Style Rower: 500m, 1:46


    Glad to work pain-free today. SDG

  5. #25
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    852HB W3D1: Press

    Press: 175x2, 185x2, 195x5 (Not a PR of any kind) Video at YouTube


    Lame. Wanted the 6th rep and there was just nothing there. Overall volume was way low though intensity was decent ... decided to do a similar scheme on bench.

    Bench (Comp pause all): 225x3, 275x2, 315x1, 225x1x3 [ultra-pause]. Video of 315 at YouTube

    Comp pause on 315 was shorter in the video than it felt in my head. I really thought I had that second rep, but nah. Spotter says he didn't touch it, but it looks like he did to me. Even if he didn't: Bar drops slightly mid-rep so it's a fail. Still: The fact that I did the work on the rep means it's stress that should drive adaptation.

    I'm just starting up week 3 of this. Just figured out that I need to continue to progress this program to week 9 to make significant volume PRs, week 12 to make load PRs. Le Sigh. Slow. Just gotta keep putting in the now-work.

  6. #26
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    852HB, W3D2: Deadlift

    Deadlift: 375*2, 395*2, 415*6 (6PR): Video of 415*6 at Geoffrey Bischoff on Instagram: “415*6. 6PR! Grip was weak; these are getting heavy enough again that I may start deadlifting across town where they have better bar…”

    I was happy enough with this. I'll take a PR.

    Squat: 315*5*3

    Excited with this: First pain free squats above 300 since February. Really hopeful based on this.

    Good times. SDG

  7. #27
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    Looking good with those higher rep PRs, and really glad to hear your squats aren't really hurting any longer. It looked like he touched on that bench, even if just barely. You definitely did all of the work, though. Poor guy had to go do his actual programmed rows instead.

  8. #28
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    Yeah man, it's hard to find good spotters who believe you when you say "only help me if I'm dying." I'm glad for no-pain, too. Hope it persists. I could get used to it for sure. Today ... today was a huge day.

    852HB W3D3: Bench

    Bench: 275x2, 305x2, 330x2 (2PR!), 335x1 (PR!) Video of 335 at YouTube


    Prior to today, my best bench was a double at 325. Today, I got a double at 330, then reached for 335 for a 10lb gross load PR. What a day!

    Light bench: 225x5x3

    Got some long-pause practice afterward, and concentrated on a major weak point of mine: Lower body tightness.

    So happy with today's performance. My beat up old body is feeling really good right now. God smiles on fools, and I am proof of that. SDG

  9. #29
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    Quote Originally Posted by Geoff Bischoff View Post
    This is the most I've had on my back in a long time; it was good to get it up even though the form was poor. Still have adductor pain but I don't think I can call it "injured" at this point.

    SDG
    It takes so bloody long to recover from injuries at 40.
    Hopefully it is still improving.

  10. #30
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    Quote Originally Posted by Geoff Bischoff View Post
    C2 Style Rower: 500m, 1:46[/B]

    Glad to work pain-free today. SDG
    I just noticed you are doing 500m row like me.
    Great minds think alike. Hahaha

    I really enjoy the 500m row. It certainly does the job.

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