Exodus Strength

10/3/2022

TBDL:
1x5x150
1x5x200
1x5x240
1x5x260
1x5x290
1x5x310
1x5x330

TE + FP:
3x10x45

Notes:

Happy to get in a session like this.

10/5/2022

Hip band stuff (bridges, clamshells)

Bench press:
2x10x45
1x5x95
1x5x135
1x5x150
1x5x160
1x5x175
1x5x190
1x5x205
1x5x225

Chest flies:
1x20xGreen
2x20xBlack

Pull-ups:
5x5xPurple

Notes:

Ran the ramping sets of 5 on bench. Maybe I’ll just stick with this for a bit.

Working on a fast pull for pull-ups. I’ve been pulling too slow, I think.

10/8/2022

Squats and stuff

ETA:

Schema…

SSBS (e1RM set low at 315):
1x5x45
1x5x95
1x5x135
1x5x185
1x5x200
1x5x215
1x5x230
1x5x245

Split squats + goblet squats:
1x5x8
1x5x12
1x5x16
1x5x20

Notes:

To lazy to type it out… it’s all in the IG caption.

Written!

10/10/2022

TBDL (e1RM set at 410 or something):
2x5x150
2x5x200
1x5x250
1x5x270
1x5x290
1x5x310
1x5x330

Sumo DL + BBR:
3x5x135

Pull-ups:
3x5xBlack (quasi PR)

Notes:

Happy here since I’m on ibuprofen hiatus this weekend. Was able to use a lighter band on pull-ups. That’s good.

10/12/2022

Banded hip work

KB curls + OHP:
1x10x4
1x10x6
1x5x8
1x5x12
1x5x16
1x5x12
1x5x8
1x5x6
1x5x4

BP:
2x10x45
2x5x95
1x5x135
1x5x165
1x5x180
1x5x205 (oops… 10lbs too heavy)
1x5x220
1x5x235

Notes:

Quick session. Misloaded the bench sets. Got all my reps still, so pretty happy regardless.

10/14/2022

SSBS:
1x5x45
1x5x95
1x5x135
1x5x190
1x5x205
1x5x220
1x5x235
1x5x250
1x1x275
1x1x315

KB Split squats + goblet squats:
1x5x8
1x5x12
1x5x16
1x5x20
1x5x24

Ab wheel:
3x5

Notes:

Not too bad. Posterior chain is improving overall after a long period of dormancy.

Proof of life. Still fat. Still lifting.

i need to try DLing in crocs

cole wrote: ↑Mon Mar 04, 2024 2:02 pm i need to try DLing in crocs

It’s cozy.

Not saying I’m strong, just not weak.

Strong work there young fella:) Good to see you back logging!

They're the same picture.

Skid wrote: ↑Fri Apr 26, 2024 7:17 pm Strong work there young fella:) Good to see you back logging!

Thanks!

I’ve been pretty good at documenting my work on instagram since it’s simply easier and I’m lazy. I’ve also not been seeing a lot of progress due to a SLAP tear in my right shoulder and crazy arthritis pain there as well. However, thankfully since I also occasionally suffer from gout and had a recent bad flare-up, I discovered that indomethacin does a great job with my shoulder pain as well, and that might allow me to be a bit more aggressive in my programming. Nothing too wild, but maintaining a 500lbs DL and a mid to upper 200s bench any day would be cool. I’m close on DL, but bench has been suffering. Probably good for 225 or so now but 275 would be way cooler and I think I could sneak back up to 315x1 if my programming works. I’ve gotten a lot smarter over the years.

JimRiley wrote: ↑Fri Apr 26, 2024 7:59 pm They're the same picture.

Ha!

I actually was quickly moving through my sets yesterday and just left the camera set up where it was and just stopped and started the video without moving anything. Then when I trim the videos I almost always start them with my hips at apex before I set them in place for the pull. So yeah, those videos do look to all be quite similar. Plus I’ve been way more focused on overall technique the last couple of years since that’s what keeps me out of trouble.

Glad to see you posting. A 500 deadlift would be nice.

EricK wrote: ↑Sun Apr 28, 2024 6:38 am Glad to see you posting. A 500 deadlift would be nice.

Just trying to set reasonable expectations!

mgil wrote: ↑Sat Apr 27, 2024 8:33 am

JimRiley wrote: ↑Fri Apr 26, 2024 7:59 pm They're the same picture.

Ha!

I actually was quickly moving through my sets yesterday and just left the camera set up where it was and just stopped and started the video without moving anything. Then when I trim the videos I almost always start them with my hips at apex before I set them in place for the pull. So yeah, those videos do look to all be quite similar. Plus I’ve been way more focused on overall technique the last couple of years since that’s what keeps me out of trouble.

That's pretty darn good consistency!

Posting this with additional comments:



Realized that pulling 470 without a belt might actually be a PR of sorts. I haven’t used a belt in years.

Hoping to run this loading intensity for a while and see if it pushes the singles up a smidge.

Also, absolutely fuck all of the rhetoric I used to listen to programming wise.

mgil wrote: ↑Mon Apr 29, 2024 3:15 pm Also, absolutely fuck all of the rhetoric I used to listen to programming wise.

I have an idea of what you mean, but care to elaborate?

Surely you meant you felt fine 168 hours after deadlifting, right @mgil?