Exodus Strength

You block pulled 210 not 200 dingus

HI Sarah,

It's always nice to find another lady lifter to follow.

I'm curious about the slingshot. Are you using that because you have pain when bench pressing? What does it do?

laikabear wrote: ↑Sun Jan 21, 2018 7:20 pm HI Sarah,

It's always nice to find another lady lifter to follow.

I'm curious about the slingshot. Are you using that because you have pain when bench pressing? What does it do?

Hey Maureen!

Nice to "meet" you

Well honestly, I do slingshot first and foremost because my very smart coach programs it for me And I haven't asked him why, but my assumption is that it does a number of things: allows me to overload and build confidence holding a heavier bar, it hits the triceps pretty hard, and it allows me to get more pressing volume in without fatiguing me too much. Anyone else can chime in who has a better knowledge of the uses for slingshots.

On the topic of slingshots, right now I'm using the blue slingshot which provides the least amount of assistance, but it's the only one we have at the gym in size S/M. I might get the red one for myself so that I can overload a bit more.

Thanks to some key cues from @KOTJ and coach Austin, I had a pretty sweet breakthrough on bench this week. Squeeze the shit out of the bar in my hands + drive through my legs not only on the ascent but also on the descent. Thanks to those cues bench is moving way better, I feel more confident, and I hit a lifetime volume PR on TnG this week.

Other than that, belt squats kinda clicked this week. I've been feeling a sticking point right out of the hole (Austin attributes it to a deficit in quad strength) but I guess my quads are starting to get with the program because belt squats don't feel so weird anymore.

My BW is finally back up to a respectable number (156) after a few months of hovering around 150. I guess it helps that I now have phat boy @KoolaidMannn here making sure I eat enough.

That's all for now! Here's this week's training.

1/23

Block Pulls
215x5x3

Comp Bench
135x5@6
145x5@7
150x5@x2@8


Leg Press
365x8x4@7

___________________

1/25

Belt Squat
165x6x4@6.5

Strict Press
95x4@7
100x4@8
105x4@8.5
(-10%) 95x4x2@7.5

Slingshot Bench
165x6x3@8
160x6@8

___________________

1/27

Block Pulls
220x5x3

TnG Bench
145x4@6
152.5x4@7
160x4@7.5
162.5x4x2@8

Leg Press
365x8@7
390x8@8
415x8@9

Good to hear things are going well, @sak

Congratulations on the bench PR.
Leg drive on the way down might be helpful for me too.
Sometimes i lose tightness on the descent with my heavier weights.
I'm glad you mentioned those cues. : )

@Wilhelm Thanks! And yeah, hope those cues are good for you too.

This week in training: up to 2 plates for my block pulls and down one mat, so now pulling from 3 (about 2.25 inches total). Looks like Austin will continue to add weight then periodically drop the block height without regressing the weight, which is cool. That would mean I'm about 2 months away from pulling in the 300s, and 3-4 months away from pulling from the floor (in the mid 300s). Fingers crossed things go according to plan! Also hit a nice little all time TnG bench volume PR of 167.5x4@9 this week.

Okey here's my log:

1/30

Block Pulls
225x5x3

Comp Bench
142.5x4@6
150x4@7
155x4@x3@8


Leg Press
385x7x4@7

___________________

2/1

Belt Squat
165x6@6
180x6@7
195x6x2@8

Strict Press
100x3@7
105x3@8
108x3x2@9

Slingshot Bench
165x5x4@8

___________________

2/3

Block Pulls
230x5x3

TnG Bench
150x4@6.5
160x4@8
167.5x4@9
162.5x4@9

Leg Press
335x10@7
365x10@8
390x10x2@9

I'm bad at this whole log thing. Sorry guys. Missed a week logging but here's my most recent week of training.

2/13

Block Pulls
245x5x3

Comp Bench
150x4@7
157.5x4@8
165x4@9
(-10%) 147.5x4x2@7


Leg Press
225x7x4
Did these with a tempo. Was having some pain in the ischial tuberosity area, where I've had previous injuries, so just kept things light and controlled.

___________________

2/15

Belt Squat
165x6@6
185x6@7
195x6x2@8

Strict Press
120x1@8
112.5x3@9
(-10%)102x3x3@7

Slingshot Bench
Finally got a red slingshot in my size. I was using a blue slingshot before which didn't do shit. These should kinda take off now.
170x5@6.5
180x5@7
185x5x2@8

___________________

2/17

Block Pulls
250x5x3

TnG Bench
190x1@8.5 (PR)
165x4@8
167.5x4@9
157.5x4x3@7

Leg Press
365x10@7
385x10@8
405x10x2@9

Last week's training:

2/20

Block Pulls
255x5x3

Comp Bench
150x4@7
157.5x4@8
165x4@9
(-10%) 147.5x4x2@7.5


Leg Press
365x7x4

___________________

2/22

Belt Squat
155x6@6
175x6@7
185x6x3@7.5

Strict Press
117.5x1@8.5
110x3@8.5
(-10%)100x3x3@7

Slingshot Bench
Finally got a red slingshot in my size. I was using a blue slingshot before which didn't do shit. These should kinda take off now.
185x5x4@8

___________________

2/24

Block Pulls
260x5x3

TnG Bench
185x1@8.5
167.5x4@8.5
(-10%) 152x4x3@7.5

Leg Press
365x10@7
385x10@8
405x10x2@9

Body been feeling like shite. Time for a lower stress/deload week this week. Plus I'm traveling and working at The Arnold all weekend so training will be a little iffy anyhow. We'll see how it goes!