These did not feel light. At all. Also, my last pair of Bush Administration era Iraq deployment shorts are no more; with a mighty rip I bared my arse to the world on rep 2 of set 1.
Chins: 4xAMRAP. Result: 10, 7, 6, 6
+2 total volume; up to 29 now.
Bench: 290x5, 265x5x3
4 sets now; coach is starting to slip in more intermediate-looking protocols.
This 290x5 is nice: I'm at day 38 of this restart. First time around, it took 234 days to hit 290x5. So speed of comeback is good.
09-18-2020, 12:33 PM
Geoff Bischoff
Comeback LP, W6D3
Squat: 365x5, 325x5x2
These felt SO much better than squats have all week. Cues from coach: Upper body tightness, smooth transition to descent. Applied those today and I think it was what made for the win. Also: It occurs to me I've kicked my feet out about an inch on each side. Not a crazy wide SHW IPF stance; just a slight adjustment. The result there was just that there was no rep where the depth was even moderately questionable in the video.
Press: 180x5x3
Still trucking along here. Ho-hum. This is still just putting in work right now. Coach said shrug and lockout harder up top, so I tried to do that. Unlike squats, which are a mental chore every workout at this point, press is still at a point where I can mutter to myself before each set "The outcome is not in doubt."
Deadlift: 395x5
Made a dumb mistake. I'd intended a warmup single at 365, but somehow my brain was convinced it was my working weight, so I recorded it and treated it like a working set. I was like, "DUDE! This is super light. I could do this all. Freakin'. Day."
Then I looked at the bar and realized I'd just 5-repped my warmup single. Derpdy doodle doo.
So I carried some unnecessary fatigue into my set of 395, but that came up smoothly too. "The outcome is not in doubt."
Challenging but not crushing. I think I've got 375 on lock for Friday, which will represent a vast improvement over my first LP. I'll do the math to see how vast when the time comes.
Bench: 292.5x5, 267.5x5x3
Top set and then 15 reps for volume. Top set was easier this time than last time.
Deadlift: 405x5
NBD.
Coach has me down for 415 on Friday. I wonder how long these 10lb jumps are gonna happen.
Looking forward to Wednesday. Wednesday is a bit of a unicorn: Light squats line up with presses and chins. So a low-tonnage day all around. Woot.
09-22-2020, 09:36 PM
Geoff Bischoff
Comeback LP, W7D1.5
Conditioning: Run
2 mile distance: Walk 1/4, Run 1/2 (RPE 8), Walk 1/4, Run 1/2 (RPE 8), Walk 1/4, Sprint 1/4 (RPE 9+). Total time: 20:03.
Still walking 3/4 mile and passing the Army standard by over a minute.
Gotta say, lifting fatigue is making these harder every time.
09-23-2020, 05:27 PM
Geoff Bischoff
Comeback LP, W7D2
Squat (Light): 295x5x2
Press: 182.5x5x3
This isn't close to any kind of PR; my best sets-across PR was 200x5x3 (achieved well into intermediate programming). Nevertheless, I'm hoping for a change some time soon from sets across on press. Just boredom I guess. If these keep coming up smoothly as today, no reason not to keep doing 'em. I'll keep my mouth shut and let Coach tell me when we're changing up the press protocol.
Chins: 4xAMRAP. 10, 9, 7, 7 (+4)
Up to 33 of these now.
09-24-2020, 08:16 AM
Geoff Bischoff
Comeback LP, W7D2.5
Conditioning: Run
2400m (1.5 mile) distance: RUN 200 (RPE 9), Jog 200 (RPE 7), Walk 200; repeat x4. Total time: 14:01
Cut over 2 minutes off last attempt at this distance. No foot pain this time, helped. I got the familiar old twinge as I started the third sprint iteration, but I babied it for about 10 meters and it subsided this time as it should have done last time.
09-25-2020, 10:41 PM
Geoff Bischoff
Comeback LP, W7D3
Squat: 375x5
Got it done. I skipped backoff sets (335x5x2). The top set was pure murder. This is a big win though: My novice LP ended with 375x2, 0. Today, I got the full set. Coach already said this was our last week of strict LP, so I look forward to whatever mental-stress-relieving changeup he has for me Monday.
Bench: 295x5, 270x5x3
20 sets of bench.
Deadlift: 415x5
Another win here: Novice LP topped out at 411x5.
My novice LP ended in week 14; this comeback LP has surpassed all novice performances in 7 weeks.
I'm very happy that a shift in programming is coming soon.
09-28-2020, 03:00 PM
Geoff Bischoff
Comeback LP, W8D1
Squat: 325x5x4
Looks like Coach is taking us into Texas country.
Friday had a sniffle; this morning I'm full-on sick with some kind of cold type thing. Coach said (basically) do your best, so I did. Squats came up; I was glad for the reduced load even though it was 20 reps today instead of 15.
Press: 185x5, 5, 4
Definitely had rep 5 of set 3 if I was at my best today. I think body strength was there, but usually I also have a certain reserve of mental drive that I can use to push through a hard rep. That mental reserve was absent, and I aborted the rep much earlier than I would have when feeling 100%. I'm not super bummed though; I hit 185 for 14 total reps today, and I have already seen Friday's schedule which has me doing 187.5x5 and then backups, so this was my last true 3x5 LP on press anyway.
Deadlift: 420x5
Not bad. Rep 5 was a bit slow. I'm actually pleasantly surprised by the speed and authority of these reps given my condition today. Here's hoping this cold goes away soonish.
09-30-2020, 01:31 PM
Geoff Bischoff
Comeback LP, W8D2
Squat (Light): 300x5x2
Still a bit under the weather, but this was a welcome dropback.
Bench: 297.5x5, 272.5x5x3
Sheesh. Got them up. I will be shocked if coach doesn't scale me to a top triple after this, or do something different.
Chins, AMRAP 4: 10, 10, 8, 8 (+3)
Total volume is 36 now.
10-01-2020, 12:05 PM
itsssme
Nice work :) Takes something to squat sick! How long do you typically rest on the big four?