Geoff's Late Intermediate Log v1.0 Geoff's Late Intermediate Log v1.0 - Page 5

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Thread: Geoff's Late Intermediate Log v1.0

  1. #41
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    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    KSC+, W1D3

    Press: 155x8x3


    This was technically a V24 PR. It was also much harder than expected.

    Seated Dumbbell Press: 40x12, 35x12, 30x12

    I reached for 50 and said "nope."

    Dumbbell Lateral Raise: Density 50. 25x8, 20x10, 15x12, 10x10, 5x10

    Yeah that's right. I used 5lb dumbbells at the end.

    Close Grip Bench Press: 225x12, 200x12, 175x12

    Triceps Cable Pulldown: 12x12x3

    I don't know what setting "12" weighs but that's what I used.

    So ... this program is brutal for volume right now. I'm hoping I adapt to it and can start taking some of it in stride. It feels much more like what I'd do in the gym in Iraq in 2007 (and 2008, and 2009, and 2010 ... that was a rough stretch for so many reasons), except back then I didn't know there were squats and deadlifts. Speaking of squats, I think I have them tomorrow.

    Plan is to give this at least two full cycles (6 weeks) and reassess. If I'm able to continue to add weight to the big exercises, and able to get close to some weights that are meaningful fractions of previous PRs (adjusting for COVID shutdown layoff), then I'll keep rolling it.

  2. #42
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    KSC+, W1D4

    Chin Ups: BWx30, 7 minutes


    So this metric has gone way down. Let's see how it progresses in time.

    Lat Pulldown: 9, 8, 7x12

    Don't know what weights these are, but that's were the selector was set.

    T-bar Row, Neutral Grip: 90x8, 70x10, 45x12

    Face Pulls: "5" x12x3


    Whatever "5" is. I also see I was supposed to be doing sets of 15-20. Next time.

    DB Shrugs: 50 reps at 80lbs (20, 15, 15)

    Something I haven't seen in a long time: Total workout time, 24 minutes.

  3. #43
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    KSC+, W1D5

    Conducted this a day late, with the intention of pushing the entire program one day back so that I can match up better with Tim's training schedule. Joke's on me: Tim has two papers due for a grad class in counseling today, and he's skipping the gym until the Tuesday session.

    Squats: 315x8x3

    Total cardio. I was going to do 300lbs, because that's what Tim's scheduled squat was for today, but since he was gone I decided to push a bit. It was the right load.

    Leg Press: 180x12x3

    Frog stance (adductor and glute heavy). Could've done more weight. Will bump this next time it comes around.

    Leg press calf raise: 180x50 for density. Result: 25, 15, 10. Time elapsed: 3 minutes

    Air Force Sit Up: 30

    A slight improvement to the AFSU. Last time I did 20 and 10; this time I got a single set of 30. I'll bump this up next time it comes around, too.

  4. #44
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    KSC+, W2D1

    Bench: 300x4, 285x5x3


    So I bit off more than I could chew, and had to scale back to 285 for sets across. Wups.

    Dumbbell Bench Press: 95x12, 80x12, 70x12

    Bumped my lightest set up by 5lbs. Progress or something.

    Barbell Curl: 65x12, 55x12, 45x12

    Repeat of last week. Slightly easier this time. May bump bottom set next time. Or top. Dunno.

    Dips: Bodyweight, Density 30: 16, 10, 4

    Done in 3 sets instead of 4. Will aim for 2 sets next week. If I hit it, then I'll push to 40 reps, then 50. Maybe once at 50, I'll bump back to 30 but weighted?

    Dumbbell Hammer Curl: 25x12, 20x12, 15x12

    Bumped everything up 5lbs. My poor widdle biceps hadn't seen action in a long time last week; now they've got a little bit of adaptation I guess.

  5. #45
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    KSC+, W2D2

    Deadlift: 365x5x3


    This was the correct pick for load. Might've been able to do 375 or 385 today, but this added stress.

    Leg Press: 270x8x3

    Calf Raise (Leg Press): 180x50, Density, Completion: 46 seconds

    Air Force Sit-Ups: 40, Density, Completion 53 seconds, single set

    RDL: 225x8x3


    Okay, I need to own some straps. My grip was zapped by this time, even at this very light weight.

  6. #46
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    KSC+, W2D3

    Press: 180x5x3


    Set 3 was rough. I've got a lot of energy problems, but I'm pretty sure it's down to nutrition. I'm in deficit right now, trying to drop waist circumference 2" and bodyweight 12lbs before my Active Component report date. I've dropped 0.5" and 4lbs so far, so that's going well. But holy smokes, locking out that last set of presses felt more like 210 than 180.

    Dumbbell Overhead Press: 40x12x3

    Supposed to be descending sets, but I had sets across. Next time I'll bump to 50 and see if descending load is necessary.

    Dumbbell lateral raise, Density 50: 30x8, 25x10, 20x12, 15x12, 15x8

    This was a 5lb bump on all sets from last week, so some work capacity is building.

    CGBP: 225x11, 185x6, 135x12

    This is where the bus crashed. Rep 12 of set one came back down on me before lockout. Set 2, my left pec was feeling "weird". Set 3 I dropped all the way to 135 to finish out. Some of this was rest period: Last time I did these, I rested a long time, because I was interweaving with Tim's heavy work sets. But likely some of it is also nutrition, again. I hope this isn't an incipient injury.

    Triceps Cable pressdown: 12x8x3

    Last time this was sets of 12. This time, my left pec started cramping in each set, so I cut it short.

    That said: Even with 5 minute rest periods for the initial heavy sets, total clock-in-clock-out was 49 minutes on this one.

  7. #47
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    KSC+, W2D4 and 5

    Had to skip yesterday. Today I did Day 5, followed by as much of Day 4 as I had stamina for.

    Squat: 365x5x3

    I was glad to get these. I had to fight to keep back angle stable on these but I'm really glad I fought through.

    Leg Press: 270x10x3

    Leg Press Calf Raise: 180x50, 45 seconds


    I can't seem to get these any faster; guess I punch the load up next time?

    AF Sit-up (50) and Chin-up (30), superset: 6m50s completion

    Lat PD: "10"x12, "9"x12, "8"x12

    T-Bar Row (Neutral Grip): 115x8, 90x10, 90x10


    Whelp, got 'er finished.

  8. #48
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    KSC+, W3D1

    Arizona closed commercial gyms again. Had to lift at a friend's place. The drive is annoying but I need to train. My Active Component report date isn't going to stop approaching just because of cowardly governors.

    Bench: 325x2x3

    Ties an old V6 PR, but that was triples, and this was hard-ish. But a better performance than I deserved.

    Dumbbell Bench Press: 100x12, 95x12, 80x11

    Improved from last week.

    Barbell Curl: 65x12, 55x12, 50x12

    Bumped the bottom set +5, so an improvement.

    Dips: Density 40. Sets: 20, 12, 6, 2

    10 more dips this time around, and +4 to starting set.

    Dumbbell Hammer Curls: 30x11, 25x12, 20x12

    Bumped all sets +5, only lost 1 rep. Improvement.

    The pump is real yo.

  9. #49
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    KSC+, W3D2

    Deadlift: 425x2x3


    Not even close to any kind of PR. But they came up.

    Leg Press: 360x8x3

    Added another plate.

    Leg Press Calf Raise: 270x50; 1m6s

    Added a plate; now I'll try to cut the time of completion.

    Air Force Sit Up: 50 reps. Time: 1m44s

    +10 reps. Slow.

    RDL: 225x8x3

    Same weight as last time, but my straps came in so I was able to concentrate on the movement rather than my hands trying to open.

    Elapsed time: 46 minutes.

  10. #50
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    starting strength coach development program
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    Press: 200x2x3


    I've lost my groove on these; kept getting forward. But I got my doubles in so yay.

    Dumbbell Press: 45x12x3

    Still finding my spot on these. Supposed to be descending sets for at least 8 but no more than 12 reps; I had 12 across on starting weight. Not complaining.

    Dumbbell Lateral Raise, Density 50: 35x12, 30x14, 25x14, 20x10

    Bumped up 5lbs all sets over last, with more reps per set.

    Close Grip Bench: 200x12x3

    Didn't even attempt 225 this time. Took 200 for sets across (supposed to be same protocol as db press above).

    Triceps Cable Pressdown: "13"x10, "12"x8, "11"x8

    That's two runs of this in a row where I've just been smoked by this point; I think it's supposed to be like this. May drop weight and try to get a longer top set though.

    Elapsed time: 75 minutes.

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