Geoff's Log

A place to track your progress, or lack thereof

Moderator: Chebass88

Post Reply
gwcopus62
Registered User
Posts: 48
Joined: Sun Aug 04, 2019 5:33 pm
Age: 39

Geoff's Log

#1

Post by gwcopus62 » Mon Aug 05, 2019 7:55 pm

Hey all, first time logging here and thanks for reading. I found this forum looking for reviews on BBM coaching, and was amazed by how helpful and knowledgeable everyone is.

Anyway, intro. I've been lifting for about 20 years now. My first 5 years was basically a variant of SS with my football team and that was about it. After that I went on to play college ball and did their normal linear periodization program (holy sh!t do I wish I could have those years back), which ended up getting me a Type 3 pectoral tear that couldn't be surgically repaired and still can nocebo me at times. Graduated, floundered around for a while, decided to join the Army as an infantryman. Spent a lot of time cardio'ing myself to death so lifting was kind of an "If I have time and don't feel like death" thing. When we deployed I started trying to take my lifting more seriously. I did Greyskull LP to get some kind of strength back up, but burned out quick with our crazy officer running us a decent amount. After that I switched to 5/3/1 (yeah yeah yeah) as the sub-maximal intensity seemed to keep me motivated but not dead outside of Army PT. Once I got out I swore off running forever and did some of Izzy's stuff before switching to mostly BBM. I got super fat and out of shape so I'm trying to fix myself and not be a f*ck-up any more.

Right now I will be working with @Hanley on a Guided Expedition. This is my first time doing guided coaching which I'm excited for. I am hitting a point where I'm not objective enough and the Rip version of my brain that won't die is whispering in my ear to not be a pussy. So, guided coaching and an objective ear is going to be awesome.

Haven't done a meet since December 2018...probably a ways out from doing another one (~6 months at least), we'll see how I feel.

Age: 34
Height: 70"
Weight: 265 lbs
Lifestyle: Some light running a few times a week to keep my wife happy (until she decides she's done running), work in the operating room

PR's:
Squat - 200 kg
Bench - 137.5 kg
Conventional DL - 212.5 kg
Press - 92.5 kg

Thanks for reading along, and I'm looking forward to being a part of the community!
Last edited by gwcopus62 on Mon Nov 18, 2019 5:51 pm, edited 2 times in total.

User avatar
GlasgowJock
Registered User
Posts: 1610
Joined: Tue Sep 19, 2017 9:15 am
Location: Glasgow, U.K.
Age: 38

Re: Geoff's MM Log

#2

Post by GlasgowJock » Mon Aug 05, 2019 10:50 pm

Welcome to the forum Geoff and thanks for logging. I'm an ex-infantryman myself.

Hope you enjoy Hanley's guided programming. I've had good progress adhering to his guided bench coaching.

ChrisMcCarthy1979
Registered User
Posts: 1961
Joined: Tue Mar 06, 2018 2:30 am

Re: Geoff's MM Log

#3

Post by ChrisMcCarthy1979 » Mon Aug 05, 2019 10:59 pm

Welcome!

User avatar
cgeorg
Registered User
Posts: 2689
Joined: Fri Sep 15, 2017 10:33 am
Location: Pittsburgh, Pa. 39yo
Age: 40

Re: Geoff's MM Log

#4

Post by cgeorg » Tue Aug 06, 2019 7:24 am

Welcome. Adding some yescebo, I had a great run with Hanley.

gwcopus62
Registered User
Posts: 48
Joined: Sun Aug 04, 2019 5:33 pm
Age: 39

Re: Geoff's MM Log

#5

Post by gwcopus62 » Tue Aug 06, 2019 11:41 am

GlasgowJock wrote: Mon Aug 05, 2019 10:50 pm Welcome to the forum Geoff and thanks for logging. I'm an ex-infantryman myself.

Hope you enjoy Hanley's guided programming. I've had good progress adhering to his guided bench coaching.
Thanks man and thanks for following. Good to have a grunt following along :) I'm glad you had good results...I'm sure the "drive on" mentality would tend to take over without some guidance!

gwcopus62
Registered User
Posts: 48
Joined: Sun Aug 04, 2019 5:33 pm
Age: 39

Re: Geoff's MM Log

#6

Post by gwcopus62 » Tue Aug 06, 2019 11:42 am

Thanks for the welcome as well Chris and cgeorg, I'll take all the yescebo in the world

gwcopus62
Registered User
Posts: 48
Joined: Sun Aug 04, 2019 5:33 pm
Age: 39

Re: Geoff's MM Log

#7

Post by gwcopus62 » Wed Aug 07, 2019 8:39 pm

8-7-19 Hanley Guided Expedition, H Ramp-up

2 minutes rest between all sets

Squat
2x5@275
3x4@275
-I felt the bar speed stayed pretty constant until the last set I had a little bit of slowing

Bench
3x2@245
5x4@210
-This was a nice change of pace...I've been grinding reps with 5 minutes or so rest for so long getting the HR up some with short rests was nice. Again, I felt that bar speed was constant through all reps.

CGBP
5@195 (~8.5 RPE)
-Had to dump this one short because no spotter. Haven't done this in a while. Jumped right to the weight and my body was kind of shocked by the weight with my shoulder feeling kind of off/loose.

Conventional DL
5x4@315
-I haven't DL'ed conventional in months due to all sorts of reasons (I was doing Sumo in the BBM Hypertrophy program). That said, these felt great. The weight shot off the ground and felt the best it had in a long time.

Overall Thoughts
This was a good introduction to my guided expedition. I was tired at the end as I haven't touched anything less than a 3-5 minute rest in over a year and a half, but good tired. I didn't feel exhausted and beat up, which I had felt a lot of lately. Reading over the forum posts, I like how well-designed this program (especially for a beat up dude), so I'm pumped to keep going on this.

Thanks for reading along!

gwcopus62
Registered User
Posts: 48
Joined: Sun Aug 04, 2019 5:33 pm
Age: 39

Re: Geoff's MM Log

#8

Post by gwcopus62 » Tue Aug 13, 2019 4:22 am

8-12-19
Hypertrophy

Bench
210 for 35 reps total, 1st set to RPE 8-9 and then sets of five until hitting 35 reps
First set was 12 reps at 8ish
5, 5, 5, 5, 3
-Hit RPE 7-8 on two of the sets of 5, but other than that the bar speed was consistent

High Bar Squat
6x5@265 lbs.
-My back was sore this morning so I switched to High Bar for the hypertrophy day. Pretty consistent across the board. It was the first time I filmed myself and saw my depth was borderline (definitely above on one of the reps). That was eye-opening and will be fixed

Superset: 3x8-12 keeping RPE around 7
Seated Row 105 (hit 12 reps each set)
Pullovers w/ EZ Curl Bar (hit a wall on the last set and only got five)
-Definitely overestimated Pullovers some, but that's what being stubborn gets you.

-Everything felt good today. Switching to High Bar was a little rough on bar speed but that's how it goes.

gwcopus62
Registered User
Posts: 48
Joined: Sun Aug 04, 2019 5:33 pm
Age: 39

Re: Geoff's MM Log

#9

Post by gwcopus62 » Wed Aug 14, 2019 6:47 pm

8-14-19
Hanley's Guided Expedition

DL Hypertrophy/Power Upper

Deadlift
161.25 kg x3
151.25 (~335.5 lbs)x4x3
-Was supposed to be between 325-335 for five triples. Our gym just got "new" bumper plates that are falling apart but are in kg, and my math just sucked on the first set. The first set moved much more slowly than I expected so I recounted and low and behold I jacked it up. Everything moved nice and smoothly as I expected

Bench
240 for a double
245 for a single
255 for a single at RPE 6ish
3x3@225
-I felt good benching today; the bar was moving and it was a day where I felt like form and whatnot was dialed in.

Leg Press
315 lbs for 12, 12, 10
-Kept RPE around 7, this weight was solid so I'll stick with it.

I felt much, much better today than I did Monday. I had a good session Monday but just mentally felt off. Today fixed it

gwcopus62
Registered User
Posts: 48
Joined: Sun Aug 04, 2019 5:33 pm
Age: 39

Re: Geoff's MM Log

#10

Post by gwcopus62 » Mon Aug 19, 2019 7:00 pm

8-19-19

Bench
240x3,3,3,2,2,2
-No real issues on this other than not taking time to get tight for second to last set like a jack-ass. Bar speed was smooth all sets besides that one

Deadlift
325x5,5,4,4,3,3
-Jacked up my hip a little bit last week so switched to DL for hypertrophy today. It moved really well, luckily my fat powerbelly keeps my hips from getting too low and causing the pain to flare up

Superset:
Leg Ext. - 3x15@130
Leg Curls - 110x11,10,10
-Kept a few reps in the tank. Leg Ext made my hip twinge a little so I kept the weight light and focused on contraction and smooth movement

Machine OH Press
100x15,13,12
-Few reps in the tank again and had a bit of a burn. This helped keep me off my legs and not planting them (Hanley noted it could cause issues and on viewing the video of OH Press last week I was definitely favoring the leg).

Good session, everything moved pretty well. I just need to get this damn hip back up to speed. I did the same thing while I was deployed and trying to lift heavy/run. This is a good wake-up call to kill my f*ck-around-itis and quit running for good if I'm going to keep lifting like this. I'm cool with that :)

gwcopus62
Registered User
Posts: 48
Joined: Sun Aug 04, 2019 5:33 pm
Age: 39

Re: Geoff's MM Log

#11

Post by gwcopus62 » Tue Aug 20, 2019 10:08 am

8-20-19

Cardio
4 rds of 500 m row (moderate intensity)
2 min rest between
~2:30 per rep

Some light cardio today, easy day and a nice way to stay loose

gwcopus62
Registered User
Posts: 48
Joined: Sun Aug 04, 2019 5:33 pm
Age: 39

Re: Geoff's MM Log

#12

Post by gwcopus62 » Wed Aug 21, 2019 7:14 pm

8-21-19

Squat
4x3 at 275
-Slow and steady. Made sure I was bracing properly, moving through full range of motion, and not letting my right leg do all the work. Had some minor hip/quad pain but nothing intolerable

Bench
28 reps at 225 in sets of 3-6
6,6,6,5,5
-I decided beforehand if I had a noticeable slowdown in bar speed I would cut the set. My last set I could have stopped at 4 but I was being stubborn. Bar was moving really well, everything felt great.

10 minute hypertrophy
Alternated between push-ups and lat pulldowns trying to keep it around RPE 8. This was a nice finisher

Overall I felt pretty good today. Squats felt more normal and the bar was moving on bench. I'm glad I cut the running, I forgot how damn much running fatigued my lower body.

gwcopus62
Registered User
Posts: 48
Joined: Sun Aug 04, 2019 5:33 pm
Age: 39

Re: Geoff's MM Log

#13

Post by gwcopus62 » Sun Aug 25, 2019 8:29 pm

8-23-19

Bench
10x215@7ish
215x5,5,5,3,3,3
-Bench felt and moved smoothly. Bar speed stayed pretty constant throughout

Deadlift
345x3,3,3,2,2,2
-Also happy with my bar speed

Press
10 minute density block @145
28 reps total, plus 12 from last week
-Definitely improvement, though to be fair last week I felt like hell and my hip was bugging the shit out of me

Seated Row
4x10-15 shooting for 8-9 RPE
120x12,11,10,10

Today felt pretty good, better than last Friday when I got into my head and noceboed myself. I'm down a few loops on my belt so I'm happy that I'm able to still approach my days with a decent amount of intensity. Next week is my on-call from Thursday until next Wednesday so fingers crossed I'll be able to get a decent amount of training in

gwcopus62
Registered User
Posts: 48
Joined: Sun Aug 04, 2019 5:33 pm
Age: 39

Re: Geoff's MM Log

#14

Post by gwcopus62 » Mon Aug 26, 2019 6:47 pm

8-26-19

Deadlift
18 total reps at~333 (151 kg) in sets of 2-4
4,4,4,4,2
-No issues here. I felt fresh from a weekend of relaxation

Bench
Double@245
Single@250
Single@260
4x3@230
-These felt great today. Bar was moving and it felt like we turned Mr. Gravity off for this one

Leg Press
4x12@315
-Nice burner to end the session

Today felt good. DUP with the Montana Method is doing wonders for my fatigue control. I didn't realize how much fatigue I was carrying until we got going on this.

gwcopus62
Registered User
Posts: 48
Joined: Sun Aug 04, 2019 5:33 pm
Age: 39

Re: Geoff's MM Log

#15

Post by gwcopus62 » Tue Aug 27, 2019 4:21 pm

8-27-19

LISS
20 minutes on rower at almost conversational pace

gwcopus62
Registered User
Posts: 48
Joined: Sun Aug 04, 2019 5:33 pm
Age: 39

Re: Geoff's MM Log

#16

Post by gwcopus62 » Wed Aug 28, 2019 8:01 pm

8-28-19

Squat
5 triples at 280
-Some minor hip discomfort but that was about it. Hoping to be back up to speed next week.

Bench
230x4,4,4,3,3,3,8 (last set RPE ~9)
-No spotter for that last set so kept it away from failure.

Hypertrophy (10 minutes alternating exercises @ RPE 8Ish)
Triceps Pushdown/DB Curls

Squats felt close to 100% today. Mentally it's the first day I haven't been dreading squats in a couple of weeks so I'll take that as a win

gwcopus62
Registered User
Posts: 48
Joined: Sun Aug 04, 2019 5:33 pm
Age: 39

Re: Geoff's MM Log

#17

Post by gwcopus62 » Sat Aug 31, 2019 11:36 am

8-30-19

Deadlift
355x3,3,3,2,2,2
-I was kind of sucking wind at the end of this, pretty wore out. Last rep the bar was starting to slow but that was about it.

Bench
217.5 for 36-40 reps in sets of 3-6
6,6,6,6,6,4,2
-Was moving right along then hit a wall. Pretty out of breath too!

OHP
150 for 18-20 reps in sets of 1-3
3,3,3,2,1,1 (I think, my coaching app is down and I can't reference it right now).
-Trump built the wall for my workout today apparently

Seated Row
120x14ish @RPE 9
6 minute density block, 25 reps
-Again, not 100% sure of the numbers since it was yesterday but this is close

So right now I'm on-call at work (I work in the operating room. I cover a territory that's about 5 hours of driving from end-to-end and apparently everyone decided this is the weekend to break their necks. I worked most of the night Wednesday into Thursday, had a power nap, then worked most of the night Thursday into Friday. I took a quick nap and got to my lifting.

Strength-wise I felt ok, I just ran out of steam quick and I was sucking wind. I probably also half nocebo'ed myself because I was tired, groggy, and had a sh!t attitude at the gym. That's going to happen from time-to-time, just gotta minimize it!

gwcopus62
Registered User
Posts: 48
Joined: Sun Aug 04, 2019 5:33 pm
Age: 39

Re: Geoff's MM Log

#18

Post by gwcopus62 » Mon Sep 02, 2019 12:15 pm

9-2-19

Squat
225x6,6,6,6, slow eccentric and pause at the bottom
-Jumped in a touch too fast so had some hip/quad discomfort, but once I was actually warmed I blew threw these

Bench
245x3,3,3,2,2,2
-Some slowdown on set 3 and set 6, but other than that no problems

Superset
A1 Leg Ext. 4x10
A2 Leg Curl 4x10
-I'm at a different gym so I had to play around with the weight on these machines until it was accurate

-Last night I finally got more than 5 hours of sleep so I felt a little better today. 2 days of call left and it can't get done soon enough!

User avatar
JohnHelton
Registered User
Posts: 4427
Joined: Wed Apr 11, 2018 12:17 pm
Location: Bozeman, MT
Age: 51
Contact:

Re: Geoff's MM Log

#19

Post by JohnHelton » Mon Sep 02, 2019 12:26 pm

Geoff, I'm following along. I expect you will see big gains with Hanley.

gwcopus62
Registered User
Posts: 48
Joined: Sun Aug 04, 2019 5:33 pm
Age: 39

Re: Geoff's MM Log

#20

Post by gwcopus62 » Tue Sep 03, 2019 7:32 pm

^^^Thanks man!

9-3-19

Rower, medium intensity
4x500m trying to beat last time (~2:30/500m)
Average was about 2:10. I beat the time pretty handily. Now that I'm used to the rower it was easier to assess actual effort

Post Reply