Geoff's Late Intermediate Log v2.0 Geoff's Late Intermediate Log v2.0

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Thread: Geoff's Late Intermediate Log v2.0

  1. #1
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    Default Geoff's Late Intermediate Log v2.0

    • starting strength seminar october 2021
    • starting strength seminar december 2021
    • starting strength seminar february 2022
    Height: 71 inches

    Weight: 208 pounds

    Age: 43

    Most recent log is here (and the first post of that includes links to previous logs if anyone cares):

    Geoff's Injury and Surgery Recovery Log

    Short version:

    After picking up weights in 2008 in Iraq, I was able to goof around for 10 years and get a small base of strength and technique, but in 2018 I did a legit LP using the SS method and got legitimately strong, and then intermediate training using Texas Method and other tweaks got me even stronger.

    Bests:

    Squat: 405x5, 455x1
    Bench: 327.5x5, 365x1
    Press: 207.5x5, 240x1
    Deadlift: 460x5, 500x1

    Currently:

    I've left Enlisted service and commissioned as an Army Chaplain, and now serve on Active Duty at the battalion level. Time for training requires sacrifices, but I'm generally willing to make those sacrifices, as long as they don't harm mission or family (wife, three young kids, ages 9/6/4). As I begin this log, I am 6 weeks post-surgery for an elbow repair that included removal of a bone spur, excision of calcified tendon, and repair hardware inserts to connect the tendon back to the bone.

    Barbell lifts require the arms for everything. Squats: Gotta pin that bar to your back. Bum elbow prevented that. Deadlift: Gotta hold the bar. Bench and press: Self-explanatory.

    So I didn't touch a barbell at all for four weeks, during which I did some leg press and other minor work; two weeks ago I started pressing/benching empty barbells (the 15lb bar for the press) with some weight added for tolerance.

    Today, I began coached training again. Lord-willing, I'll be stronger than ever by the time this run is done.

    I'm calling this initial run "New Arm, New Me," or NANM.

    First workout to follow.

  2. #2
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    NANM, W1D1

    Bench: 95x5x3

    Press: 45x20x3


    Coach said on this one, "Do empty-bar sets to tolerance" so I did 20s. Feels good on the elbow; some burn in the shoulders from disuse. Nice pump.

    Barbell curl: 50x8x3

    Because curlz are fun.

  3. #3
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    NANM, W1D2

    Squat: 185x5x3, 275x1


    Sets across prescribed; single was just me seeing if I could. I can, and it was quick and pretty easy. That left-side quad/IT pain from pre-surgery times is still present IF I attempt to stop my squat at precisely required depth. If I let my hips drift through a couple inches, no pain these last couple sessions. I hope that persists. If the price of a pain-free squat is going slightly TOO deep, I'm fine with it.

    Deadlift: 275x5x3, 405x1

    275 for volume felt just fahne. So did 405 for an unprescribed single, though it moved sloooow (3+ seconds, whereas 405 used to be a gauging-warmup on my way to 455+).

  4. #4
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    NANM, W1D3

    Press: 65x5x3

    Bench: 105x10x3


    Got it in. Two hours later, was more sore in the post-op elbow than expected. Mentioned this to my coach and I think instead of +20/+10, we'll go +10/+5 for a bit.

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    NANM, W1D4

    Squat: 195x5x3

    Deadlift: 295x3x3

    Additional work: 12 mile ruck march, 35 lbs

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    NANM, W2D1 and 2

    Press: 70x5x3

    Bench: 110x10x3

    Squat: 205x5x3

    Deadlift: 295x5x3


    Moving along just fahne.

  7. #7
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    NANM, W2D3

    Press: 75x5x3


    (+5 lbs)

    Bench: 120x10x3

    (+10lbs)

    Putting in work. These felt fine.
    Last edited by Geoff Bischoff; 04-05-2021 at 03:59 PM.

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    NANM, W2D4

    Squat: 225x5x3, 315x1

    Deadlift: 315x3x3


    So yeah, that 315 squat single was just because. It was challenging but smooth. Meanwhile it was +20 for my sets across, which is a win.

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    NANM, W3D1

    Bench: 135x10x3


    Rx was 125 for a +5, but I was feeling froggy so I took a +15. Felt great.

    Press: 85x5x3

    Rx was 80 for a +5, but I took a +10. Good times.

    Barbell Curls: 65x8x3

    +5 here.

  10. #10
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    starting strength coach development program
    NANM, W3D2

    I requested my coach prescribe additional upper body sessions, since my post-op elbow is feeling great and responding well to increased load. So on my lower-body days I'll be getting in additional pressing/benching work, for a total of three press/three bench sessions a week, for as long as I can hack it.

    Squat: 235x5x3

    +10 Feels good; that left side quad pain remains absent when I increase range of motion a couple inches past minimum-required depth.

    Deadlift: 305x5x3. 425 x1

    +10. Just fahne. Did my lifts at 0500, and then coached Seth at lunch, and when he loaded up 425, I took a combat-boots-and-beltless single, and it came up slow but smooth.

    Press: 95x5x3

    +10 and good to go.

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