Geoff's Intermediate Log, v2.0

[Geoff Bischoff]

Pos: Yeah, I'm a fan of 500m intervals for conditioning improvement. It's been a go-to since 2012 for me.

852HB W3D4: Squat

Squat: 325x2, 345x2, 365x6 (6PR!) Video of 365 at YouTube

I just really wanted that PR today. You can see the last rep is a real grinder. Form's not A+ but I think it's B-, which is good enough for me.

Deadlift: 315x5

Some pull volume is all; lower back is fatigued after those squats but thankfully no adductor pain!

Good day. SDG

[positronbomb]

I just started adding them a few weeks ago.
Just a single 500m sprint at the end of the workout.
Once a week on a non-workout day I'll do a 2000m row.

I noticed my recovery between sets has improved significantly.
Before doing them, 5 minute rests between sets didn't feel adequate, now it feels more than adequate.

[Geoff Bischoff]

Okay, first 3-week 852 block is done. Results: Rep PRs in deadlift, bench, squat. Gross load PR in bench.

Lack of progress in the press is hard to account for, except ... presses start the 852 week, and I'm often poorly nourished for that day. So hypothetically I'm going to guess it's nutrition on press day.

Overall a success. I can feel adaptations happening.

I'll do another 3-week block of 852, and then I don't know what for sure: Though I may do a 3-week 531 block.

[chrisza]

Nice squat PR! Those moved pretty good

[Geoff Bischoff]

Nice squat PR! Those moved pretty good

Thanks Chris! Felt good, too. All but the last couple, the concentric was 2 seconds, which is fast for me. I'm happy with it.

852HB W4D1: Press

Press: 145x8, 155x8, 165x9 (9PR)

Can't blame nutrition or rest today. I guess this is a good result, but I really wanted 10 reps at 165. Ach well.

Bench: 315x2 (Long Comp Pause), 225x10

Some mixed bench volume to add to the presses; puts me at 5 working sets for the week.

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

Some conditioning work just because.

[Geoff Bischoff]

852HB W4D2: Deadlift

Deadlift: 315x8, 335x8, 355x12 (12PR!) Video at YouTube

I was just plumb worn out by rep 12; I think I may've been able to do another 1 or 2 or even 3 but I just had no desire by then.

Rows: 135x10x3

Some light, quick pull volume for this beat up elbow.

Squat: 275x8

Basically cardio.

A good day. SDG

[Adam Gottstein]

355x12! Wow that was awesome! I hope someone there complimented you for that. You deserved it.

[Geoff Bischoff]

Haha! No man; all I got was a dirty look from some older lady on a treadmill. I think my plate-fall was too loud for her.

I'm stoked to see you hit 195 on bench and 135 on press this week; hope you get the press on video: Big wheels is a big milestone.

[Geoff Bischoff]

852HB W4D3: Bench 8s

Bench: 225x8, 240x8, 255x11 (11PR!) Video at YouTube

Got them up. That's a e1RM PR, too, but I'm not tracking those officially. Just eyeballing them for trends.

Additional bench volume: 225x5 (ultra-long pause), 275x1 (ultra-long pause)

Rows: 185x8x3

Concept 2-style rower: 2x500 @<2m

An okay day. Had some extra time and took it. SDG

[Geoff Bischoff]

852HB W4D4: Squat 8s

Squat: 285x8, 300x8, 315x10 (10PR!), 335x1, 355x1, 375x1, 395x1, 405x1

Got my 8s in then worked singles up to the first time I've had 405 on my back since January. Good times.

Edited to add: On the Starting Strength FB group, it was recommended at my stage of training that I begin tracking tonnage.
Squat tonnage: 9695

SDG