Geoff's Late Intermediate Log v1.0 Geoff's Late Intermediate Log v1.0 - Page 14

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Thread: Geoff's Late Intermediate Log v1.0

  1. #131
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    • starting strength seminar april 2021
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    Thanks brother. It's been a nagging thing for a few months that finally hit the "I can't take it no mo" zone. Two rehab sessions in and it's feeling much better at the lower load. SQ/DL still in the dumps though.

    4DIP W4D4

    Half Tempo Squat: 230x3x4

    After Tuesday's film at 225, coach had me bring my stance in slightly. I tend to drift wider. I begin to wonder if that has been part of my problem. A slightly narrower stance today felt great.

    Deadlift: 455x0, 385x5

    455 was welded to the ground. 385 was supposed to be 2 sets, but even one set was a killer. My suspicion is that all the missed squat volume is finally catching up with me in the form of poor deadlift strength.

    Romanian Deadlift: 275x8x3

    Coach scripped these for posterior chain work to supplement what's missing from squat loading. They felt challenging but therapeutic.

    I've requested a reduction in DL loading for awhile, to bring into closer parity with squat while I rehab this (suspected) IT band issue. I await his feedback later today.
    Last edited by Geoff Bischoff; 12-05-2020 at 12:43 PM.

  2. #132
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    4DIP, Week 4 Conditioning

    Prescribed: 2 mile run for time.

    Actual: 12 mile ruck march.


    Company D of my battalion was doing their required 12-mile ruck march, so I went with them. It was not fast. I'm a bit out of practice at long foot-movements. For awhile I was doing 24-mile marches twice per year with Arizona National Guard, but the most recent of those (I think) was May 2019 maybe? Possibly 2018. I'd have to look through my logs and history.

    Anyway, my poor widdle feet weren't at their highest state of readiness, but I was still doing better than the trainees.

  3. #133
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    4DIP, W5D1

    Bench: 287.5x5x4 (V20 PR)


    These are still moving nicely, and I'm into PR territory for volume (though far from intensity PRs at this point).

    Press: 197.5x3x4

    A good run here as well. These are moving smoothly.

  4. #134
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    4DIP, W5D2

    Squat (Slow Tempo): 235x4x3


    IT band feeling good on these still. Did one triple at 245 accidentally because I'm lifting with Seth and that was his squat weight today (see "Seth Tries LP" over in "Starting Strength Training Logs" section).

    Deadlift: 405x1x6

    Singles across to get some volume at a meaningful intensity finally. Was actually able to tighten my belt a notch, which helped. It's been feeling loose at the number-3 hole.

    Leg Extension: 50x10, 70x20x2

    Additional prescribed leg work. Felt good.

    C2 Rower: 100/200 sprint/slow, 5 rounds (1500m total): 5:54

    Did hard but short sprints, and even with the slow-row kept the 500m splits under 2 minutes each.

  5. #135
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    4DIP, W5D3

    Bench: 297.5x3x4

    Press: 182.5x5x4


    Putting in work. Elbow hurt quite a bit today.

  6. #136
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    4DIP, W5D4

    Finally completed a full RX for SQ/DL.

    Tempo Squat: 240x3x4

    Slow and smooth. IT feeling better. Worked hard to balance the effort put through each leg, as I realized I'd been favoring the injured side. Pain in the injured area after the workout (climbing stairs at my house) but during the lift it felt better than it has lately.

    Deadlift: 435x1, 390x5x2

    Got 'em done.

    RDL: 280x8x3

    Having done my full deadlift work, my grip started to fatigue on these. Maybe straps in my near future. Got 'em in the bag just in case.

  7. #137
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    4DIP, W6D1

    Requested a "blow-off" week. More like a maintenance week. Work will be crushing this week, but should be back to normalish next.

    Tempo Bench (3-0-3): 245x5x2

    Time under tension was a fun jam. Never tried it before.

    Press: 175x3, 195x3, 205x3

    First time above 205 in awhile. Ascending working sets.

  8. #138
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    4DIP, W6D2

    Slow Tempo Squat: 245x3x3


    Yay ... I'm squatting and benching the same amount now. :/

    Seriously though, these are feeling much better. I even did some full-speed squats at 135 during the warmup and didn't die.

    Deadlift: 315x3, 365x3, 405x3

    Ascending triples to a lackluster 405. Deadlifting in OCP uniform today, which hinders me somewhat (bar distance from shin, pants sticking to legs, belt gets in the way of my lifting belt).

  9. #139
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    4DIP, W6D3

    Bench: 185x10x3, 185x20


    Was supposed to do close-grip at 245x4x4, but the elbow wasn't having it. Did this instead, with my grip 1 finger-width narrower than it has been. This weight was tolerable.

    Press: 135x5, 155x5, 175x5, 195x5

    Ascending sets of 5. That top set is my best 5 since COVID shutdown, so I'm happy with it. Elbow is less painful in press, but still not okay.

  10. #140
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    starting strength coach development program
    4DIP, W6D4

    Pause Tempo Squat(3-3-3): 275x3x3


    No pain in the squat today. Hallelujah.

    Deadlift: 365x3x3

    Putting in some work. I think I might be ready to ramp up load on both of these lifts now.

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