Geoff's Log

[gwcopus62]

9-4-19

Press
10 minute density block with 150
30 total reps
-This felt good. Usually this is after bench/deadlift so doing these fresh felt really great.

Deadlift
Single at 375

340x2,3,3,3,3 (14 reps total, didn't want the last one to be only 2 reps haha)
-So with the way last Friday went and 355 moving slow, I didn't know what to expect with 375. I would have been happy with RPE 7ish. Instead it just flew up. I was very, very happy with that.

Bench
220x5 until hits RPE 9, cap at 8 sets
Hit the cap, last set was RPE 8ish
-These were moving pretty well. Some slowdown (as expected hitting RPE 8), but didn't get close to 9 until the last set

Chest-Supported Row, 10-15 at RPE 7-8
185x12,12,12 (last set was to failure)
-Just ran out of steam at the end

Today was a good day. It's my last day of on-call and I felt like shit until I got to the gym. As soon as I got there and felt good with how the press was moving it kind of lit a fire under my ass.

[JohnHelton]

I think you are going to see some very steady movement up in your DL for awhile.

[gwcopus62]

I think you are going to see some very steady movement up in your DL for awhile.

Definitely agree, and very nice to have after some regression from poor fatigue management before I started MM

[gwcopus62]

9-5-19

Cardio
3 rounds of 45 seconds hard run w/ 90 seconds rest
THEN
3 rounds of 30 seconds sprint w/ 90 seconds rest

Honestly, probably would have used the bike but there was a massive amount of traffic to our gym and my wife was out with her bike. This was next best thing.


9-6-19

Bench
230x6,6,5,5,4,4
-Tired and bar was moving slow but steady today. Second set of 6 hit MAYBE an RPE 6.5 (started to have some slowdown), but other than that everything moved well

Squat
235x4,5,6,5,4


-This felt good and moved well. No pain in my hip at all. Video was the set of 6 and the last set of 4

OHP
150x3,3,3,3,3 (Get to 15 reps in sets of 1-3)
-All of these felt good. Made sure to take a small pause at the bottom of each rep to make sure I was staying tight. First 3 sets were supersets with DB Curl

DB Curl
30'sx10,10,10: first two sets were at RPE 7.5ish, last set was 9
-Kind of ran out of steam on that last one, was started to tire out near the end

Another pretty good session! This was probably the best week I've had in quite a while.

[JaJL]

Whoa what a small world; I'm from the town you're training in! Always train at the gym when I'm home

[gwcopus62]

Whoa what a small world; I'm from the town you're training in! Always train at the gym when I'm home

Nice man!!!! Let me know next time you're home I can at least say hello

[gwcopus62]

9-9-19

Deadlift
360x3,3,3,2,2,2
-These all moved well without any issues today.

Bench
247.5x3,3,3,2,2
247.5x7@8.5 (New e1RM 321.4)

-The third set hit 6.5-7, per pre-workout guidance I pushed the last set. I hit about an 8.5 and called it a day due to no spotter. On the plus side, this is the first movement I've had on my bench in months so that's an awesome feeling!

Leg Extension
110x15,15,15,15
-Kept the same weight as last week. Big moral victory here as I had zero hip/quad pain today.

Seated Row
125x12,11,11,10
-Kept RPE around 7-8 on all sets

Another good day. Loving the gains I'm seeing with the MM and Hanley's Guided Expedition!

[gwcopus62]

Sorry, trying to play catch-up here...

9-10-19
Rower
Cruised for about 20 minutes breathing fast but still able to speak in short sentences. Display was broken so who knows how far I went

[gwcopus62]

9-11-19

Squat
235x4,5,6,5,4
-Felt good, another day with zero hip/quad pain!

Bench
220 for 6-8 sets of 5, stopping if hitting RPE 9
-Got all 8 sets done, last set was probably an RPE 8

OHP
135x7@9,6@8.5,6@9
-These were moving decently, was starting to wear down from Bench

Superset Hypertrophy
Push-ups and lat pulldowns, alternating for ten minutes

The big take-away for me on this day was no hip pain; that's been plaguing me for quite a while so I'm happy with that

[gwcopus62]

9-14-19

Deadlift
335x6,6.6
-18 reps in sets of 3-6, no issues on this one

Bench
272.5@7 w/ pause

237.5x5,5,4,3,3
-I was a little on the tired side for bench for some reason but I'll take what I can get here

Superset
A1: Seated Row - 120x11,11,9
A2: DB Curls - 30x10,10,8

This was supposed to be my Friday workout but had to push it to Saturday because work was crazy. I was a little tired and thrown off as I was out of town, but that's ok it was still a decent session.

[gwcopus62]

9-16-19

Squat
245x4,5,6,5,4
-Little bit of slowdown on 6 but not too bad. Hip/quad still feeling great

Bench
225x7x5
-Bar speed stayed consistent throughout. I was happy with how this moved.

BB Rows
155x8,7,7 (RPE 8ish)
-Haven't done these in forever. I feel confident weight will go up as I get used to it again.

Chest Fly Machine
90x13,11,11
-Good chest burn to finish.

Everything is still progressing nicely under Hanley. Sorry the last few logs were short, trying to play catch-up after a crazy week at work!

[gwcopus62]

9-17-19

Rower
2x500m@2:00,1:59

A little crunched for time today. These weren't a sprint but they were definitely higher intensity

[gwcopus62]

9-18-19

Bench
245x1
255x1
265x1
275x1@7
285x1@8
300x1@9 (New PR)
245x5x2
-So, I got 135 kg in comp once (297.8 or something), and always used 300 as my 1RM to make math easier. Today's the first time I legit pushed 300 raw since I don't go crazy on bench very often. It felt damn nice.

Deadlift
390x1

345x4x3
-Bar moved pretty well. A friend of mine gave me a few cues he uses on DL that helped out a little bit.

Hypertrophy
Triceps Pushdowns and DB Curls for 10 minutes

Another good day. Can't say enough how good of a job Hanley is doing reacting to my stuff and keeping me moving in the right direction.

[JohnHelton]

Congrats on the PR. Many more to come.

[gwcopus62]

Congrats on the PR. Many more to come.

Thanks man!

[gwcopus62]

9-24-19

Squat LP Ramp up
260x4x4
-Moving well and still no pain. Feels good to be ramping up again and not dreading it

Bench
240x5x3
-Bar speed wasn't super super fast but it was smooth and consistent which is fine by me

Superset (RPE 7-8 range)
A1 - Seated Row 135x10,10,9
A2 - Triceps Pushdown 140x12,10,9

I'm coming off a vacation and a short layoff. It was a nice break, motivation was high today and felt good to get after it

[gwcopus62]

9-25-19

Rower
Cruised for 5 minutes, then did 30 seconds hard 30 seconds easy for 8 minutes

[gwcopus62]

9-26-19

Deadlift
350x4x3
-I finally started trying to incorporate hook grip. It obviously wasn't pleasant, but not unbearable. Used it for the first two sets

Bench
245x5x3
-Triples all moved really smoothly here

Leg Extensions
140x12,11,11
-These felt good, decent burn and kept RPE around 7-8

Superset
Pec Flies - 90x10,8,8
DB Curls - 30'sx10,10,8
-Last set of these was RPE 9, I was starting to run out of steam.

Good day in the gym after vacation

[JohnHelton]

I use hook grip on warm-ups and heavy singles, so that my hands are conditioned to it. But I then use straps for most of my work sets. It can be pretty rough on the thumb skin.

[gwcopus62]

^^^Thank you John, between you and Hanley I have a pretty good idea of how I'm going to attack DL with hook grip. Thanks man!