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Thread: Geoff's Late Intermediate Log v2.0

  1. #181
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    • starting strength seminar april 2024
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    • starting strength seminar august 2024
    Missed some logs. Bit of rehab last week. Titrating SQT/DLT up.

    Session 14 (20220516)

    SQT 135x5x3
    DLT 135x5
    BNC 275x5x3

    Session 15 (20220520)

    SQT 155x5x3
    DLT 205x5

    Session 16 (20220523)

    SQT 170x5, 185x5, 200x5, 215x5
    DLT 225x3, 275x3, 310x3
    BNC 305x3x4


    I seem to be out of "acute phase" on this abdominal strain. If I sneeze (which happens occasionally) I still feel a quick stab of pain, but it no longer takes me close to weeping like it did last week. Plan is to keep stacking load and try to keep pain at 2/10 or less. Today was 0/10.

  2. #182
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    Session 17

    SQT 235x5, 255x5, 275x5
    DLT 335x3, 360x3, 385x3
    BNC 335x1, 225x8x3


    Pain still 0/10. Hard to resist the temptation to just bang out squats in the 400s and punch deadlifts up to the 470s, but resist it I shall.

  3. #183
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    session 18

    SQT 275x1, 315x1, 365x1
    BNC 225x1, 275x1, 315x1
    DLT 315x1, 405x1


    All beltless, wrapless, in running shoes because Army. So I think that's actually a "squishy shoes PR" for squat.

    Been busy. Ran singles today because I have a 1000lb club thing on Friday, and wanted to make sure I could still bang out 1000 for a t-shirt.

    Pain 0/10; think I'm healed. Just a bit weak because, you know, insufficient volume at high relative intensity.

  4. #184
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    Session 19 (1000lb club event, 14th MP Brigade, FLW)

    SQT 365, 405, 415
    BNC 315, 345, X
    DLT 405, 455, 495


    I waved off my bench press 3rd attempt because 345 was harder than expected. But: I comp-paused the rep, and got it done, which is a tie for best comp-pause bench lifetime.

    No chalk, no wrist wraps, no elbow sleeves, no belt, executed all events in OCP duty uniform.

    Not because I had to or wanted to ... because I forgot my gym bag at home. :/

    Anyway, that means my squat is also a beltless PR.

  5. #185
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    Great work, Geoff!

    And congratulations on the consistent 0/10 pain ratings.

  6. #186
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    Bill, thanks for the kind words. Lately, my training is at the "just stay alive" level, and I'm living vicariously through the successes of Abby and Melly and others I coach. It was a good day.

    Session 20

    SQT 285x3, 295x3, 305x3, 315x3
    BNC 140x8x3
    Dumbbell Bench 65x8 (3-second negative)
    DLT 405x3


    Back to normal volume progression on SQT/DLT. Bench is lame; some elbow pain from Friday's event. Same elbow as had surgery 15 months ago. Not the first time since then; I expect it'll work itself out with careful load and volume management. I chose 140 for bench because that's what my gym partner for the day was lifting.

  7. #187
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    Session 21

    2 Mile Run (60:60): 21m45s


    Haven't run at all, in ages. But I need to be able to pass a 2 mile run test at any given time, so I started training it again today. Super easy on-ramp: I walked for 60 seconds, ran for 60 seconds, until complete.

    The crazy thing is ... for my age (44 right now) that's a passing score. I can pass the Army 2MR test while literally walking half the event.

  8. #188
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    Session 22

    SQT 320x3, 325x3, 330x3, 335x3
    PRS 135x8, 145x8, 150x8
    DLT 410x3


    Upper body stuff hurts less. 155x8 was a bit of a stretch today, which only points up how far my strength has fallen right now. Squat went +20 more pounds to top triple, so can't complain there.

  9. #189
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    Session 23

    Drunken Dodgeball: 45 min


    I wanted to train the run today. Intent was to do 2 miles and change my ration from 1:1 walk:run to 0.75:1.25 walk:run.

    Instead, the BDE officers came together for "fundatory" PT consisting of a game of dodgeball where random members of the team had to wear "drunk goggles."

    Drunk goggles are eyewear that simulate different levels of inebriation. Some comedy ensued, but overall it seemed dumb to me. I'm the Chappy, supposed to have a good attitude about things, but ...

    Dumb.

  10. #190
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    starting strength coach development program
    Session 24

    SQT 355x3, 365x2, 375x1
    BNC 185x24
    DLT 415x3


    Got 6 reps of squat today to round out at 30 for the week. Initially I was going to continue ascending triples from the 335 I did on Wednesday, but an injured friend of mine called me over to move a king size mattress and wooden headboard ... solo ... down two flights of stairs. So I was a bit compromised.

    Bench ... time was tight, and I intended 3x8 but figured "Eh I'll AMRAP it and get it done in two sets." Got it done in 1.

    Deadlift was routine, but felt much heavier than it should have. I blame my buddy's bed.

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