CMG's Log (6', 190lbs, HLM, HPS, Montana, Climbing)

[cgeorg]

Male, 6', 34yo, ~190lbs
Vegetarian
Started getting strong Jan 2016
Followed a progression of SSLP -> Greyskull LP -> my own HLM -> GGW -> predecessor of the program outlined below, plus some random fuckingoff as we are all wont to do.

PRs

All Time

(continually updated)
Squat: 405lbs 3/16/2019
Bench Press: 275lbs 4/9/2019
Deadlift: 445lbs 4/6/2019
Press: 177lbs 1/23/2017

Currentish PRs/e1RMs

(From when this post was written)
Squat: 355lbs
Bench Press: 220lbs
Deadlift: 380lbs
Press: ???

Intralog Links

SSLP, GSLP back at Egypt
HLM, GGW back at Egypt
HLM: You are here
2018-01-26 Started bouldering
2018-02-26 Started HPS style program
2018-04-16 Started Hanley coaching

______________________________________

Kicking off a new program this week. HLM, RPE, cycling rep ranges on the heavy lifts across 3 weeks.

By Day:
Mon
Sq 1@8, [3x8,4x5]@8 / 1@9, 6x2@9
Seated DB Press 3x8-12
SGDL 3x6@7
Face Pulls

Wed
Comp Bench 1@8, [3x8,4x5] / 1@9, 6x2@9
FS 3x8@7
Incline Bench
Pulldowns

Fri
DL 1@8, [3x6, 4x4]@8 / 1@9, 5x2@9
Leg Press 3x8@7
OHP 1@8, 3x8@7
LTE/Pullover
Pec Deck

By Focus (M,W,F):
Squat
H: Sq 1@8, [3x8,4x5]@8 / 1@9, 6x2@9
L: FS 3x8@7

M: Leg Press 3x8@7

Pull
M: SGDL 3x6@7, Face Pulls 3x8-12

L: Pulldowns 3x8-12

H: DL 1@8, [3x6, 4x4]@8 / 1@9, 5x2@9

Push
L: Seated DB Press 3x8-12
H: Comp Bench 1@8, [3x8,4x5] / 1@9, 6x2@9, Incline Bench 3x8-12
M: OHP 1@8, 3x8@7, LTE 3x8-12, Pec Deck 3x8-12

[cgeorg]

CMGW Week 1

2017-09-11

Didn't have the above w/me at the gym, so did the wrong press. Kept rests short, in and out in under an hour. Less work than many others get done in the same time, but I'm happy with it.

Squat Rx 1@8, 3x8@7
295x1@8 e1RM=321
225x8@6.5
225x8@6.5
225x8@7

Depth is solid if not a bit much, and my knees look a lot better at the bottom. Need to break them at the same time as the hips tho.

Inc DB Press
40sx10x3 @ 8 on last set

Face Pull
45x12x3

SGDL
225x6x3 I think all @<6

[cgeorg]

Missed Wednesday, had to mash the important stuff from that workout into this one.

2017-09-15

Lots of video.

Deadlift 1@8, 3x6@7
315x1@8 e1RM=342
255x6@6.5
255x6@7
255x6@7

Top single might be @7 but deadlift drops off so fast I doubt I could get 3 more clean ones. A lot happier with my back here.

Bench Press 1@8, 3x8@7
195x1@7 e1RM=219
155x8@6
160x8@7
160x8@???

Top single was @8 in my head, but after video review looks like @7. Started to black out on the very last rep? Multiple poor decisions - no spot/safeties, oh-shit-i'm-gonna-black-out-push-this-straight-to-the-hooks

Press 1@8, 3x8@7
145x1@8 e1RM=158
115x8@8
105x8@7
105x8@7

Bar path much better, much closer to face.

Front Squat 3x8@7
145x8@7
145x8@7
145x8@8

LTE
55x[10,10,8]

Cable Fly
20x[12,8]
15x12

Hammer Curl
20x12x3

[cgeorg]

CMGW Week 2

2017-09-18

Gym BW 194.5

Squat Rx 1@8, 4x5@8
300x1@8.5 e1RM=319 Hopefully this comes back quickly
260x5@8.5
255x5@8
255x5@8.5
245x5@7.5-8

I think I sometimes lowball my RPEs and I honestly wanted to rate all of these about .5 higher but I think this is where they actually fell.

SGDL Rx 3x6@7
225x6@6-7 DOH
235x6@8 Hook
225x6@7-8 Straps

Quads were dying just getting into the start position by the end. I think this is helping with lumbar stuff though. It would be nice to fit an upper body movement in between these and the squats.

Seated DB OHP
35sx[10, 10@8, 10@8]
+
LTE/Pullover
55x[10, 10@8, 10@9]
+
Pec Deck
69x[8, 10@8, 10@10]

Came into the session still feeling a lot of triceps DOMS, left having replaced it with a bunch of fatigue. It will be nice in a week or 2 when these newly accessorized muscle groups get accustomed to the work.

[cgeorg]

2017-09-20

Gym BW 191.5

Press Rx 1@8, 4x5@8 belt+sleeves
150x1@8.5 e1RM=160
130x5@8
130x5@9
125x5@8.5
125x5@8-8.5

Quite pleased. These are all pretty strict, though according to video my top single had a little knee kick. I think I got it sorted out in the volume sets though. Watching in slow motion the bar doesn't travel down with the kick at all, so I'm giving it white lights. The newish group at my gym that I'm quite sure will end up injured got into my videoing area between the single and the volume so I didn't get any video of that.

Front Squat 3x8@7
145x8@6
150x8@7
150x7@legs 6, rack&cardio 10

I had a good bit of quad burn coming out of press, so I re-used last weeks weight for set 1, seems that didn't need to happen. I'll give these another week to do a full 3 week cycle (h/t to Ian for his big batch of programming tips) but I don't think x8@7 is right for me, given that I included these mainly for the quads but other factors are limiting. Maybe something like 3x3@7-8 along with pause squats on Friday, and move the leg press to Monday after comp squat... and SGDL. Why do I hate myself? Would probably be good for hypertrophy though. Moving on...

Incline DB Press 45deg
40sx[12, 12, 12@10]
+
Pulldown 30deg pronated MAG grip
100x[12,12,12]

Deep stretch on inclines, no cheating on pulldowns - all reps touched chest.

Hammer curls + eccentrics

[cgeorg]

My quads have been informing me since yesterday evening that they did in fact receive a solid dose of stress from those front squats. I told them ok, I get it, yet they persist. Honestly I kind of missed being sore like this, I'm sure it will get old but the novelty is fun for now. Triceps have been sore for almost a week at this point, but performance doesn't seem to be affected.

[Allentown]

My quads have been informing me since yesterday evening that they did in fact receive a solid dose of stress from those front squats. I told them ok, I get it, yet they persist. Honestly I kind of missed being sore like this, I'm sure it will get old but the novelty is fun for now. Triceps have been sore for almost a week at this point, but performance doesn't seem to be affected.

I was just thinking the other day that I haven't been sore from lifting since probably the beginning of this year. Not actually lifting heavy for about 4 months probably has nothing to do with it...

[cgeorg]

2017-09-22

Gym BW: 194

Deadlift Rx 1@8, 4x4@8 belt
325x1@8.5 hook e1RM=346
295x4@10 straps from here
275x4@8.5
275x4@8.5
275x4@9

All of this was limited by quad fatigue. The 295 set, rep 3 I let my lumbar completely unlock on the way up, just lazy. 275 was cake except quads. Definitely thinking 3x8 front squats on weds have to go. Low back felt fine throughout all of this, will be curious to see how it feels tomorrow.

Bench Press Rx 1@8, 3x8@7 sleeves
195x1@7
205x1@9 e1RM=214
155x9@7
155x8@8
155x6@7.5

Asked Ryan for a spot on the 205, which led to some discussion of bar path, grip, etc. I had been considering for a while now buying an hour session to work on bench w/him, and I think he ended up giving me what I needed in about 10 minutes for free. Good dude. Keys for me to remember - grip needs to go from thumb webbing to pad under pinkie. (Side note: I put the ring in between my middle and ring fingers.) Bar needs to stay over wrist, which needs to stay over elbows the whole time. Bar was a little towards my face rather than over shoulders on unrack. My bar path felt so much more consistent and steady. Early reps in the set were waaaaay easier. Later reps perhaps a bit harder, I think because more things that needed to be tight were staying tight, causing some fatigue? Cut the last one short because lockout was starting to get weird. Upon video review I did still let my elbows get a little in front of my wrists. Looking forward to making some progress here in spite of the OHP focus.

Skipped medium squat.

Press Rx 3x8@7 sleeves, no belt
115x2
105x8@9
105x7@9
95x7@9?
Meant to start at 105 but misloaded, so first set was actually kind of like 106x10 or something. By the end lockout was just dead.
+
Face Pulls
45x12x3

This workout may look weird on paper but it felt great, and right now the weather is as nice as I've seen in a while. AFAIK I am fully prepped for the server migration I have to do this weekend, so I'm going to do a couple DNS things and then take a nice long walk in the woods.

[cgeorg]

For some reason the new server didn't pick up the cron tasks. If that is the biggest problem that comes out of this I will consider it a raging success.

CMGW Week 3

2017-09-25

Seem to have fat fucked myself a bit over the past several days.

Gym BW: 198
Duration: 1:25

Squat Rx 1@8, 6x2@8 belt/sleeves
310x1@7
320x1@8 e1RM=348
305x2@8
305x2@8
305x2@8.5
305x2@9
295x2@8
295x2@8.5

Really pleased. Went up 10 lbs on the top single and it moved way quick, so threw another 10 on. Nice. Doubles all felt great. Nice to have a good bit of weight on my back for a bunch of reps. The @9 had a little thoracic rounding. Hit me with your worst form check Manveer

SGDL Rx 3x6@7
225x6x3 straps

Real quick rests. Probably should have done 245 or something, these might not have even gotten to @6. Just trying to get some quick work in.

Seated DB OHP
35sx[11,10,8]@9
+
LTE/Pullover
55x12x3@9
+
Pec Deck
69x12x3@9

2 great sessions in a row. Stay strong out there.

[Manveer]

Really pleased. Went up 10 lbs on the top single and it moved way quick, so threw another 10 on. Nice. Doubles all felt great. Nice to have a good bit of weight on my back for a bunch of reps. The @9 had a little thoracic rounding. Hit me with your worst form check Manveer

Looks fine, dude. Your x1@8 looked pretty easy. 7.5 max.

[cgeorg]

After I watched the video a few more times I thought about re-rating it. If I recover the way I think I will this week I'll just shoot for 330-335 next week.

[cgeorg]

2017-09-27

Gym BW: 196
Duration: 1:15

Press Rx 1@9, 6x2@8 belt/sleeves 3min rest
155x1@9 e1Rm=162
145x2@10
135x2@7
140x2@8
140x2@8.5
140x2@8.5
140x2@8

The @10 2nd rep was just awful off my chest, probably sat in front of my forehead for a good 2 sec before I got it moving again. I think for pressing this week either needs to be triples or like 8 sets. The @8.5s were probably more like @8.25 but let's be real, feels don't have that level of precision.

Front Squat
Warmup with with Press, superset triples into the doubles.

Bench Press sleeves, 3 min rest
155x8@6-7
155x8@8 Video includes setup
145x7@8

Wanted some more bench practice, especially with a couple cues from the Tate video. I think this is going well. Apparently can't count, thought I'd done 8 at 145, video shows otherwise. The bad thing I noticed in the first video was the collapsed wrist, which I tried to fix in the 3rd set, but it looks like there's still work to do. This is a thing on my OHP also. Also Jesus man my ribs in the beginning of the first video. Eat, kid.

Pulldown 30 degree pronanted MAG
110x12x3 Almost no rest, last one @9

Hammer Curls 0 rest drop sets
25sx5
20sx5
15sx5

Overall, another good workout. I think I like the way this program is shaping up.

[cgeorg]

2017-09-29

Lots of video.

Gym BW: 197
Duration: 1:40

Deadlift Rx 1@8, 5x2@8 TPB, Belt, 2.5min rest + however long to start recording and strap up
315x1@7.5 hook
335x1@8 hook e1RM=364
315x2@9 straps here on out
295x2@8
295x2@8
295x2@8
295x2@8

Bar path is weird, really far back. Need more shin angle? Seems like my leg extension is a lot quicker than my hip extension, so maybe I need to balance those joints out a bit more. Really happy with my back tightness in all of these though. 335 felt like @9 for flat back during the pull, but video says 8 tops. For the doubles... eh, it's deadlifts, who knows. Somewhere between @7 and @9.

Oh the other deadlift area was in use with lighter weights and since I was shooting for low rest I figured I'd just set up my own spot. That extra diameter on a regular power bar definitely hurts grip. 335 was solid but nowhere near like hooking a deadlift bar. My max would be less for sure.

Bench Press Rx 1@8, 6x2@8, sleeves, 2.5min rest + however long to setup
195x1@7
205x1@9 e1RM=214
195x2@9.5 bar path
185x2@7
185x2@8
185x2@9
185x2@8.5

This wasn't actually supposed to be doubles but I thought it would be good to get some more practice with the new form. Maybe gonna make a technique thread about it. Also cut it off at 5 because time. I think these continue to get/look better. Still having some bar path issues though, letting the bar touch lower on my chest and then pressing it straight up rather than back to over my shoulder. I think I did better with wrist position. Just gotta keep practicing it all.

Press Rx 3x8@7
105x8x3@7-9
+
Face Pulls
50x12x3

Not sure which muscle group it was, but something was @9 on that last press.

Forgot until I was in the car that there is M Squat slot on Fridays, which I skipped last week, so using last week's entry in my paper log as a guide for this week's workout came back to bite me. That would have made this a really long session unless it fit in the with superset. I have an idea about how to fix that, but in retrospect I wish I had done the programmed bench (1@8, 3x8@7) and squat work this week. Now I have a feel for how each week can play out with the rotating rep schemes, and some pretty solid ideas (I think) about a 3 day HLM template for recovery compromised intermediates (aka most people that finished an LP but for whom getting stronger is not a top priority, probably), with room for both consistency in big lifts and accessory fuckery, which should help deliver gainz + compliance. Let's see how it comes together.

[cgeorg]

I've gone from bottom of page 2 to top of page 3 come log update time. Nice.

CMGW Cycle 2 Week 1

Haven't actually updated anything programming-wise yet, but I wasn't going to make any changes until the W/F portion of the lifting so... I have 2 days yet. Also I definitely ate plenty over the weekend.

2017-10-02

Gym BW: 200
Duration: 1:10

Squat Rx 1@8, 3x8@7 belt, sleeves, 4 min rest
315x1@7
330x1@8.5 e1RM=351
250x8@6
250x8@7
250x8@8.5

Single looks pretty good to me, weight is a little back but still in balance, and I think back is better than forward. Seems like as long as it's between heel and mid-foot you'd be ok, right? Cardio destroyed me on the 8s - the last rep I knew I had the muscle but thought I might just pass out from the huffing. No idea what actual RE was but I probably had 1-2 left. I seem to have added enough girth that I can't take enough breath to recover with my belt fastened. That said, 3 weeks ago these were 3x8@225, and 2 weeks ago was 4x5 from 260 down to 245, so I'm calling gainz (and less sandbagging).

Also, for an example of what the SS squat model can cause un-coached, check out the background of my single video. I won't offer unsolicited advice, but I did indicate last Monday that I was aware of which program they were doing by way of letting them know I was about to finish with the DL area, and assuming they were running SS, it'd be free in a couple minutes. I really hope at some point I get asked for feedback on something. I know #welooksdown but not like that.

SGDL Rx 3x6@7
235x6x3 All around flat-back 7 probably. Shooting for +10/wk until the RPE gets too high, then I'll swap it with a different assistance lift.
+
Pec Deck
77x12x3 I think the novelty of these has worn off, soreness wise. Great bump over last session, and I earned a weight increase. I think having the seat a little higher so that my arm angle is slightly downward gets more pec and also more isolation - there was 0 pushing-the-pad-with-some-part-of-the-arm cheating.
+
Seated DB OHP
35sx12x3 Last one @9-10, earned 40s.
+
LTE/Pullover
65x8x3 Should probably have done 5lb jump rather than 10. Again, novelty soreness seems to have worn off here.

[cgeorg]

2017-10-04

Ok I should probably start tracking macros for a sec to dial myself in. The difference in belt tightness between 2 weeks ago and now is substantial. But also, on the way to the gym, after normal breakfast with plenty of protein fat and carbs, started getting the weird shakies which usually indicate that I need to eat, so I bought and ate a protein bar at the gym for way too much.

Also I got to the gym and realized I'm not going to be able to do workout number 3, and then also there was like nowhere good to do anything because there were more ppl than normal and everything was in use, so I improvised. Got my heavy lifts in for the week though. I'm looking at, I believe, 63 holes of golf Fri-Sun, plus a lot of driving, so I tried to keep things on the easier side.

Press Rx 1@8, 3x8@7 belt, sleeves
155x1@8.5 e1RM = 165
115x8@6
115x8@8
115x8@7

Didn't time rest between backoffs 1 and 2 and went earlier than normal, hence higher RPE. Top single looks real nice IMO, little hip rebound but knee seems solid. Press 1.75? Backoffs all felt great too.

Tempo Bench Press sleeves
https://youtu.be/IPt4KfHTqq0
https://youtu.be/4iYoIuVVAZw
135x3xa bunch. Tempo shit is hard. Brought grip in to ring finger on ring. Trying to get the bar on my wrists, and after the 1st video, tried getting my knees closer to 90*. 2nd video still shows me getting my elbows out in front of the bar on the descent. Not sure if I should actually be touching as low as vertical forearms would require with my elbows where they are, or if I am actually tucking them in too much, and they should actually be in the slightly-farther-out position that I flare to on the ascent, which seems to get my forearms actually under the bar. I'll post about that in the technique thread.

Deadlift Rx 1@8, 3x6@7 belt, hook grip
330x1@7.5 e1RM=363
275x6@8
255x6@6
255x7@7 or maybe 10 depending on how you feel about lumbars

Top single was @8-8.5 in my head but upon video review 7.5 is the most I can reasonably assign it. I think it's because breaking the floor is such a pain in the dick that I mentally judge the lift at that point. This is probably bad in many ways and I should stop it. Lumbar started getting dumb on backoffs. Not like the strength wasn't there, I just had difficulty recruiting it.

That was all I had time for. Deads today reinforced my larger separation of heavy day for squat and deads.

[cgeorg]

CMGW C2W2

2017-10-09

Gym BW: 198
Duration: 1:25 with a poop

Squat Rx 1@8, 4x5@8
315x1@7.5
335x1@9.5 e1RM=342
275x5@9
275x5@8.5
265x5@8.5
255x5@8

Rated the top single @10 in the gym because I thought there was no chance I had another one in me, but watching the vid I'm re-assigning 9.5. I dunno what happened. Gave in and took the shit I should have taken when I got there after the the first set at 275. After reviewing video on the 265 I tried to cue knees out on the subsequent 255. Super disappointed in how 335 went but the backoffs are higher overall than last week 2.

SGDL
245x6x3@7ish
+
Seated DB OHP
40sx10x3

Pec Deck
85x[12,10,8]
+
LTE/Pullover
65x[10/10/8]

EZ Curl
65x10

Made progress on all this stuff.

[cgeorg]

2017-10-11

Gym BW: 201 (haven't pooped yet today )
Duration: 1:05

Press Rx 1@8, 4x5@8 belt, sleeves
145x1@7
155x1@8.5 e1RM=165
135x5@8.5
135x5@8.5
135x5@9.5
125x5@7

155 would have been @8 but the bar got out in front of me at the start. That @9.5 set, on the 5th rep I rocked back on my heels a little and almost had Bad Things happen, but I saved it. Really concentrated on pushing my wrists through the bar on the last set and boy was that easy. Good cue that carried over to CGBP also. All of these numbers are better than 3 weeks ago.

CGBP Rx 3x8@7 sleeves
145x6@8
125x8@6
130x8@7
+
Chest Supported Row neutral grip, low+strict
45x12x3

Reverse Hypers
35x10x3
+
Pulldowns
120x10x3

Sussing out where I need to be for CGBP, took a couple sets to get it right. These are pretty easy everywhere except a sticking point about a foot off my chest. This probably maps to the same humerus angle as my sticking point in the regular bench grip movement, so cool, hopefully these will help out with that. I guess I kind of made Wednesday back accessory day. My lats could probably use the work.

[cgeorg]

2017-10-13

Gym BW: 199
Duration: 1:50

I needed the therapy this morning. Arrived and deadlift areas were both in use (one by a guy that set a 635lb single PR), and the one is also where I bench, so I started with pin squats.

Pin Squat Rx 3x6@7
185x6
195x6
205x7@7
205x6@7

I wasn't sure if the 4th rep of set 3 was the 4th or 3rd, so I just called it the 3rd to be safe. I tried to bring my stance in a little to help keep knees out, but it looks like I could come in a little bit more. After reviewing the 3rd set, I really concentrated on my knees and it felt like they never budged at the bottom. The video shows they still caved a bit, hopefully the stance change can help. There was definitely no slide forward or anything so that was cool. Also I had to put the pins 3 holes higher than normal for these, which makes me think I should probably usually have 1 spot lower than this for a bit to train depth - if I hit them I went just a bit too deep. Ryan said they were the best my squats have ever looked.

Deadlift Rx 1@8, 4x4@8 belt
315x1@6? hook
345x1@8 e1RM=3754
305x4@8
305x4@9 straps
295x4@8.5
285x4@8

Hopefully this wasn't a fluke and my legs/back will always be this recovered from Monday, now that I give that stuff a break on Weds. 315 absolutely flew. I thought about jumping to 355, but 345 was the right call, and also felt great, as did all the backoff sets. Awesome.

Bench Press Rx 1@8, 4x5@8 sleeves
205x1@9 e1RM=214
175x4@9
165x5@7
170x5@8

Oops, just realized I missed a set. That's ok, I was running late. What is that sticking point on the single even? I just feel weak under the bar. I think I need to dial back the cues and just push the fucking thing away from me.

Face Pull
55x12, 50x10, 45x12
+
Hammer Curl
25sx10, 20sx8, 15sx10

As mentioned above, was running late, so I just blasted through these with 0 rest.

[fishwife]

Arrived and deadlift areas were both in use

(one by a guy that set a 635lb single PR)

That's cool, though.

7/10 times I want to deadlift, all of the stations where that's usually done are full. So I usually go and steal the bar from the incline bench station and do it in the middle of the floor near the ellipticals. So far, nobody's yelled at me.

[cgeorg]

Yeah, I could have pulled in one of the cages with a power bar, but I had the pin squats to do anyways so I decided to wait for the DL bar and jack. I did mentioned working in when I got there, before I realized how far apart our work sets would be.

When I was at LA Fitness the deadlift station was just wherever you could find an open spot on their squishy everywhere floor. I do not miss squatting or pulling in that place at all.

Since I'm already here, @home BW seems to have stabilized back around 190, and stress dose from Friday seems like it'll be recovered from by tomorrow, so yay for that. Long fucking week coming up though, lots of work to do and late nights uh I guess every night. 6x2 might be more time than I can afford to spend in the gym, I'm going to have to cut rests pretty aggressively (2 min or less?) and probably drop weights nearly every set. That's ok.