Geoff's Log

[gwcopus62]

9-30-19

Bench Press - 20 reps in sets of 1-4
247.5x3,4,3,3,3
-So the idea was to do my first set for a triple, if it was <RPE 7ish then go to 4's. I did that, but on my third set overall my butt came off the bench pretty badly on my 4th rep so I dropped it down to 3 to keep my reps clean.

Deadlift - 10 reps in single or doubles
365x2,2,2,2,2

-Switched to hook grip for all sets but 1 (I wanted to see if grip affected bar speed, which it didn't seem to). Biggest thing was just resetting for a second rep for me. As you can see in the video I rushed a bit and let the bar get out in front of me. Once hook grip becomes muscle memory and I don't really have to think about it I'm sure it will be fine. For now it's just something that isn't natural, yet.

Leg Extension
140x15,15,15
-Good quad burn, will more than likely bump it up next time

Machine OHP
125x12,12,12
-Good shoulder burn and this moved pretty well.

Overall another pretty good day I felt

[gwcopus62]

10-1-19

LISS
20 minutes speed walk with a weighted vest

[gwcopus62]

Ok, been away from logging for a bit. Had some life changes so had to get off the guided expedition for the time being until the dust settles.

Right now I'm about 11 weeks out from a comp in February 1st. Goal is to qualify for nationals at this one in the 110 weight class. Only reason I'm looking at this weight class is it gives me a goal, and I need to weigh less for health reasons obviously. Back to logging like normal, running some BBM stuff.

Also, as a note, I'm using all kg now. There's a back room in our gym that has all kg plates that I can use to film if needed and generally get the hell away from everyone

[gwcopus62]

BBM Strength I: W3D1

Squat
1x167.5@8 (new e1RM PR after hip injury, 181)
5x150@9
3x5x137.5@7,7,7.5
-Hip is still pain-free and squats are starting to come back up again, finally. I'm just being a Rip and adding fahve....errrr 2.5 every week until it slows down

TnG Bench
1x132.5@8 (new e1RM PR, 143)
4x122.5@9.5 (oops)
3x4x115@8,8,8.5
-132.5 moved really, really well. Last week I went up to 135 and overshot it as it was a solid 9. This week felt much better.

Block Pulls, 3" block
5x165@6ish
5x170@7ish
2x5x175@8.5,9
-Last set was supposed to be 8 and I definitely overshot a tad. If I wasn't stubborn I would have dropped to 172.5...but I'm stubborn. I ran out of gas a little with cutting but oh well

Today felt pretty good. As I get better with RPE and keeping my ego in check, I'm seeing it make a big difference in fatigue levels as I go along.

[gwcopus62]

11-19-19
Barbell Medicine Strength I: W3D2

DB Curls - 25's for 3 sets @ 8 - 14, 13, 13

Wide-Grip Lat Pulldown - 110 lbs, as many reps as possible in 7 minutes
67 total reps, moving up next week. This is +14 from two weeks ago

Plank, 7 minutes total, as much time planking as possible
I don't track these for the time I'm up

LISS - 25 minutes on elliptical, cruising speed, able to talk in full sentences

[gwcopus62]

11-20-19
Barbell Medicine Strength I: W3D3

Competition Bench
1x132.5@9
4x115@9
3x4x105@6.5,7,7
-I overshot my single a little bit. My biggest difference is that I was making sure I did a legit one-second pause, which I wasn't doing before.

SSB Squats w/ knee wraps
5x115@6ish
5x120@7ish
3x5x125@8's
-These moved pretty well. I'm still not super used to knee wraps so it's not as much of an "overload" as it could be, but oh well. I'm trying to give my shoulders and elbows a rest with SSB vs low-bar.

Press, Strict, No belt
8x50@6ish
8x52.5@7ish
8x55@8
8x55@9
6x55@10
-Just ran out of steam on this one

Triceps Pushdown (3x12-15@8)
120x15,15,12
-Decent burner to end

I mean, looking back at it it wasn't as bad of a workout as I felt while I was at the gym. I just felt like ass today more than anything, but able to push through it so I'll take it.

[gwcopus62]

11-22-19
Barbell Medicine Strength I: W3D4

Deadlift
1x197.5@8(~435 lbs)
5x177.5@8.5
3x5x167.5@7.5, 8, 8.5
-Deadlift was moving decently today. Nothing really major, and a ton better than last week

Slingshot Bench
5x125@6.5ish
5x130@8ish
4x135@9.5
2x5x126@7.5, 9
-I'm still kind of getting the hang of this thing. Only one more week of it and I'm done with it for this training cycle, but oh well. It's a good way to overload for sure.

3-0-3 Tempo Squat (3 seconds down, 3 seconds up)
8x70@6
8x75@7
2x8x80@8, 8
-This was a nice burn-out to end the session. These things are brutal on the quads and give a nice burn of agony.

Today was a good day. Having yesterday off helped out a ton. Now one more day of GPP to the week and it's all done.

[gwcopus62]

11-23-19
Barbell Medicine Strength I: Week 3, Final Day

DB Hammer Curls
25x15x13x12 (all round RPE 8)
-These felt pretty good, nice and smooth.

DB Skull Crushers
25x15,15,15
-These moved easy. Moving up next week

Chest-Supported Row
7 minute density block
185x68 total reps
-I haven't done these in a while so I was guessing weight. This will be a move up next week

Planks
7 minutes total
-I hate doing abs. The end

LISS
Cruised on the rower for 25 minutes

Nice end of the week, easier workout to work up a sweat but not kill myself.

[gwcopus62]

11-25-19
Barbell Medicine Strength I: Week 4, Day 1

Competition Squat
1x170@8.5
5x150@9
3x5x140@7.5 across
-170 moved a little slower than I was hoping, but that's ok as it was still within tolerance. Squats felt pretty good today, my form is starting to feel really solid on these.

TnG Bench
1x133@8
4x122.5@9.5
3x4x116.5@7.5, 8.5, 9
-Barely hit my cap of 3 sets on the back-downs to get it back to 9. This also moved pretty well, my foot drive is starting to be on-point without my butt coming off the bench.

Block Pulls
5x165@6ish
5x167.5@7ish
3x5x172.5@8, 8.5, 8.5
-These moved about as expected. I've finally got a good tempo down and am at a spot where I'm able to reset pretty quickly without losing tightness.

Overall, I felt pretty good about today. The only bummer, really, was that 170 didn't move as well as I hoped but that's ok. Next week it's going down.

[gwcopus62]

11-26-19
Barbell Medicine Strength I: Week 4, Day 2

GPP Day

DB Curls
25x15,14,12

Lat Pulldown, 7 minute density block
120x53 reps

Plank, 7 minute density block
-Yup. Still hate doing abs

LISS
30 minutes cruising on the elliptical

I would prefer to do this on Thursday as recommended, but Thanksgiving put a damper on that this week. Either way, nice lighter day to keep the blood flowing.

[gwcopus62]

12-2-19
Barbell Medicine Strength I: Week 5, Day 2

Competition Squat (Belt, knee sleeves, elbow sleeves, wrist wraps)
1x375@7.5 (new e1RM for this cycle, 412 lbs - 186.9 kg)
5x340@9
3x5x320@7.5, 8, 8
-Went back out to the squat rack in the main gym that allows me to get my grip wider. This was helpful in getting the bar into a true low bar position vs that in-between I'd been in. Weight moved a lot better as a result. Plus all the Thanksgiving food

Touch-n-go Bench
1x295@9 (overshot this one a touch)
4x265@9
4x4x242@8's across
-I was psyching myself out working with pounds again. It's not a big change, it just kind of threw me for a loop on the bench.

2-Count Paused DL, beltless (pause @1" off the ground)
5x255@6.5ish
5x275@7.5
5x275@7.5
5x275@7.5
-These are a new exercise so I had to get used to them a touch for this week. Next week I should have more accurate assessments.

Squat moved great today. As that was the focus of today, I will definitely take it. Now that I have a better feel for numbers with kg's, I'm going back out to the main gym to lift again instead of locking myself in my little dungeon in the back. Sometimes even I like having some people around (even if it's dumb high schoolers).