Geoff's Late Intermediate Log v1.0 Geoff's Late Intermediate Log v1.0 - Page 12

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Thread: Geoff's Late Intermediate Log v1.0

  1. #111
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    • wichita falls texas december seminar 2020
    • wichita falls texas february 2021 seminar
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    Best of luck with the move! Always a stressful experience, but I hope it goes as smooth as can be.

  2. #112
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    Jun 2018
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    Thanks man. We made it, despite some ice storms on the i40 corridor.

    Only one workout this week, mostly a gym recon. Tried Cunningham Gym on Fort Leonard Wood. Very CrossFity. Not a fan. Olympic bars only (no center knurl), no squat safeties, no bench safeties, bumper plates only. I hear that Specker Gym, across post, has more blackiron type equipment. Got some work done still.

    Squat: 365x2x3, 315x5x2

    Deadlift: 455x3

    Bench: 315x3


    Pulled 4 and a half plates for the first time in a long time. Benched 3 plates for the first time in a long time.

    Next week maybe some more focused training will be possible.

  3. #113
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    Specker Gym on FLW is going to be my jam. Their barbells suck, but I can bring my own, as soon as my household goods truck arrives.

    Squat: 365x5, 315x5x2

    Deadlift: 455x1x2


    Tried a single on two different bars. Both of them too slippy to rely on long-term.

    Bench: 315x4, 275x5x2

    Only bench bar with correct ring-spacing was a 32mm bar. Felt like an axle press. Keeping my elbows in front of it was a stupid chore. I think I had 315x5 easy with a good bar.

  4. #114
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    Jul 2018
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    Hello again to the Army’s Strongest Chaplain! Been a good while, hope you and yours are well! Glad to see that you’re still moving some big weights!

  5. #115
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    Heya brother. Hope Army training was successful for you, and you're back on the forums here. Best of luck on the strength comeback! Mine continues.

    I doubt I'm the strongest chaplain, but it would be fun to have an "All Chaplain Corps Powerlifting Federation" or something.

    Settling In, Final Workout

    Starting back with more predictable training next week. Got my barbell from the movers, have my gym picked out, and today was the last day of pissing about.

    Squat: 405x1, 335x5x2

    Press: 195x4, 165x5x2

    Deadlift: 445x2, 405x1


    Good times on squat; everything else was kinda lame. I need more volume to drive progress, but I've been spotty during the move. Hopefully I lifted enough reasonably heavy things enough times that I've lost no strength and maybe gained slightly during the PCS move.

    Coach has me starting a 4-day split on Monday. Upper/Lower. Let's see how she goes.

  6. #116
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    4-day Intermediate Program (4DIP) W1D1

    So here we go. This week's some standard-looking 3x5s to make up for some missed training during the PCS move.

    Bench: 275x5x3

    Press: 165x5x3


    Routine and easy. Good confidence booster.

  7. #117
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    4DIP, W1D2

    Squat: 315x5x3

    Deadlift: 365x5


    Routine and easy. Time for load increases.

  8. #118
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    4DIP, W1D3

    Bench: 280x5; 285x5x2

    Press: 175x5x3


    Did this Thursday. Rx was to try 280 on bench, and if it moved quickly, take another +5. Did that.

    W1D4

    Squat: 330x5x3

    Deadlift: 405x3x2


    +15 on squat for sets across, and it wasn't too bad. Deadlifts, my hands felt weak. I spent Veteran's Day building a playset in the back yard, lots of grip-and-twist. Maybe it was fatigue. Also, the Friday session was at 0500 with no chow ahead of time, and I was just generally dizzy after each set from hunger. Maybe those impacted perceived grip strength. Anyway, I hit coach's Rx on SQ and DL so I'm good with it.

  9. #119
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    4DIP, W2D1

    Bench: 275x5x4

    Press: 185x3x4


    Basically volume bench, intensity press.

    4DIP, W1D2

    Squat: 325x5x4

    Deadlift: 410x3x2

    C2 Rower: :20/1:40 sprint/slow, 7 rounds. Total distance 3254m


    Volume squat. Felt good: Upper back tightness much better. Exercising patience out of the hole, too: Bringing my hips and chest up in a unit, not letting my hips get ahead so I turn it into a partial good-morning.

    Deadlift, kinda halfway between intensity and volume? +5 on last week's triples. Later in the week, though, coach has me starting DL with a high single, then a backoff of 2x5 after that, so that's also a mix of volume and intensity.

    Rower: In retrospect, I sandbagged the sprints, except for the last one. Coach says hit it hard, like "time slows down" hard. I wasn't. Next time this pops up, I will.

  10. #120
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    starting strength coach development program
    4DIP, W2D3

    Bench: 285x3x4

    Press: 170x5x4

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