Exodus Strength

2018-02-08 Thursday

Bench Press
195 x 5 / 5 [ 5 ]
195 x 5 / 5 [ 5 ]
195 x 5 / 5 [ 5 ]
195 x 5 / 5 [ 5 ]
195 x 5 / 5

Squat
270 x 2 / 2
290 x 2 / 2
310 x 2 / 2
325 x 1 / 1
325 x 1 / 1

Press
117 x 6 / 6 [ 3 ]
117 x 6 / 6 [ 4 ]
117 x 6 / 6

2018-02-10 Saturday

Deadlift
405 x 1 / 1 [ 4 ]
405 x 1 / 1 [ 5 ]
405 x 1 / 1 [ 5 ]
405 x 1 / 1 [ 5 ]
405 x 1 / 1

Bench Press
160 x 2 / 2
175 x 2 / 2
185 x 2 / 2
195 x 1 / 1
195 x 1 / 1

Barbell Curl
85 x 8 [ 3 ]
85 x 8 [ 3 ]
85 x 8 [ 1 ]
65 x 10 [ 1 ]
45 x 13

Gym closed so I had to quit after 45x13.

2018-02-12 Monday

Press
154 x 5 / 5 [ 5 ]
154 x 5 / 5 [ 5 ]
154 x 5 / 5 [ 6.5 ]
154 x 5 / 5 [ 8 ]
154 x 5 / 5

Squat
275 x 3 / 3 [ 3 ]
275 x 3 / 3 [ 3 ]
275 x 3 / 3

Bench Press
195 x 4 / 4 [ 3 ]
195 x 4 / 4 [ 3 ]
195 x 4 / 4 [ 3 ]
195 x 4 / 4

2018-02-15 Thursday

Squat
260 x 8 / 8 [ 5 ]
260 x 8 / 8 [ 4 ]
260 x 8 / 8 [ 4 ]
260 x 8 / 8

Press
132 x 2 / 2
142 x 2 / 2
152 x 2 / 2
157 x 1 / 1
157 x 1 / 1

Deadlift
315 x 5 / 5 [ 4 ]
315 x 5 / 5 [ 4 ]
315 x 5 / 5

Barbell Curl
85 x 8 [ 3 ]
85 x 8 [ 3 ]
85 x 8 [ 1 ]
65 x 10 [ 1 ]
45 x 15 [ 1 ]
45 x 10 [ 1 ]
45 x 10 [ 1 ]
45 x 10

2018-02-17 Saturday

Bench Press
215 x 2 / 2 [ 5 ]
215 x 2 / 2 [ 5 ]
215 x 2 / 2 [ 5 ]
215 x 2 / 2 [ 5 ]
215 x 2 / 2

Squat

Skipped due to knee pain during warm ups.

Press
154 x 4 / 4 [ 5 ]
154 x 4 / 4 [ 5 ]
154 x 4 / 4

2018-02-19 Monday

General
I felt awesome that day so I went for some new PRs. I also want to switch my programming to a Hanley/DUP thing.

Deadlift
405 x 1 / 1
435 x 1 / 1
445 x 1 / 1
465 x 1 / 1
475 x 1 / 1

465 is my new PR with hook grip
475 is my new PR with straps

Bench Press
225 x 1 / 1
235 x 1 / 1
240 x 1 / 1
245 x 1 / 1

New PR: 245

Nice deadlifts! 465 went up fast, I'd say. Do you think the hook grip is still a limiting factor? I actually prefer it over straps, unless I have to do multiple sets (4+).

Regarding the programming: Anything specific in your mind yet?

Do you have any plans to test your chin-up AMRAP to see if your chin-up progression is working? How have you been keeping track? I'm doing similar chin programming as you now and am wondering how to best quantify progress.

CeeKa wrote: ↑Sat Feb 24, 2018 10:16 am Nice deadlifts! 465 went up fast, I'd say. Do you think the hook grip is still a limiting factor? I actually prefer it over straps, unless I have to do multiple sets (4+).

Regarding the programming: Anything specific in your mind yet?

Yes, grip is definitely still a factor, see my 475 deadlift with straps that I failed miserably with hook grip a couple of weeks ago.

I'm kind of program hopping right now, but I'm fed up with 8/5/2.

So this is my stab at a Hanleyesque DUP scheme. S,B.P.D stand for Squat, Bench, Press and Deadlift. A stands for All. On the left in gray are the intensities, HNFM and RPE (computed via @KarlM's global non-linear least squares fitted function, see also the formulary). The numbers in the violet column at the top are the 1RMs from which the loads are calculated. The bold numbers are the sums and therefore tonnage. Green gives Fatigue in HNFM and yellow is just volume, again sums in bold.




My plan is to use the heavy single @8 on strength day to measure progress. I'll increase the e1RMs as I see fit.

I just read in the HPS thread that @Hanley recommends 8-12 singles @80-85% for Deadlift strength, so maybe that'll change.

I'm training three times a week and I would drag one cycle out over two weeks like this:

Monday	Thursday	Saturday	Monday	Thursday	Saturday
H	H	P	P	S	S
Squat	Deadlift	Squat	Deadlift	Squat	Deadlift
Bench	Press	Bench	Press	Bench	Press

This way the sessions should be short(ish) and I have impaired recovery due to lack of sleep and diet.

I can't squat right now because of some weird knee pain. It's fine until about 270lbs then it feels like something is moving inside my right knee and I get a sharp pain. I'll start anyway and just go light on squats until my knee heals up. Deadlifts are fine.

KarlM wrote: ↑Sat Feb 24, 2018 11:10 am Do you have any plans to test your chin-up AMRAP to see if your chin-up progression is working? How have you been keeping track? I'm doing similar chin programming as you now and am wondering how to best quantify progress.

As usual I got bored with them and stopped. Last time I did them was 2018-02-07. At some point it always feels like I'm running against a wall. I also started practicing piano so that took time away from my off days. Priorities. I was able to do 12-13 chin ups before I started. I'll do an AMRAP soon and let you know.

unruhschuh wrote: ↑Sun Feb 25, 2018 11:53 am

KarlM wrote: ↑Sat Feb 24, 2018 11:10 am Do you have any plans to test your chin-up AMRAP to see if your chin-up progression is working? How have you been keeping track? I'm doing similar chin programming as you now and am wondering how to best quantify progress.

As usual I got bored with them and stopped. Last time I did them was 2018-02-07. At some point it always feels like I'm running against a wall. I also started practicing piano so that took time away from my off days. Priorities. I was able to do 12-13 chin ups before I started. I'll do an AMRAP soon and let you know.

It would seem that fluctuations in body weight make chin AMRAPS not the best measure of progress. And I'm not sure how well the RTS chart can estimate one's chin 1RM. So maybe a good way is to use an @8 5RM, at known total weight (BW + added weight) and track that over time to make sure it is going up. After watchin TimK tear his bicep tendon, I won't do any more 1RM tests of my chinning strength. That's not worth it.

When I weighed a lot less, I used to be able to do around 18 chins (got 20 once, but I crossfitted the last two up so I don't count it). I'd like to get back to those numbers at my increased fat-boy body weight.

@unruhschuh
This Hanley/DUP thing is interesting, I'm excited.

CeeKa wrote: ↑Tue Feb 27, 2018 12:20 am @unruhschuh
This Hanley/DUP thing is interesting, I'm excited.

Me too!

Some thots: I don't like the Bench frequency of my schedule. I think I'll bench every day and treat the press as an assistance exercise. I also like @BryanDobson's S/D alternating idea. This is the current iteration of my schedule.

Monday	Thursday	Saturday		Monday	Thursday	Saturday
H	S	P		H	S	P
Squat	Deadlift	Squat		Deadlift	Squat	Deadlift
Bench	Bench	Bench		Bench	Bench	Bench

Assistance schedule:

Monday	Thursday	Saturday		Monday	Thursday	Saturday
Curls	Press	Curls		Press	Curls	Press

I'm currently fighting a stomach flu and my knee still feels weird. Maybe I'll go train today and go light on the squats. I skipped training yesterday and went to bed at 9:30

unruhschuh wrote: ↑Tue Feb 27, 2018 12:28 am Some thots: I don't like the Bench frequency of my schedule. I think I'll bench every day and treat the press as an assistance exercise.

How are the shoulders holding up with the benching?

CeeKa wrote: ↑Tue Feb 27, 2018 12:39 am

unruhschuh wrote: ↑Tue Feb 27, 2018 12:28 am Some thots: I don't like the Bench frequency of my schedule. I think I'll bench every day and treat the press as an assistance exercise.

How are the shoulders holding up with the benching?

Amazingly well. I attribute it to a narrower grip and overall better posture, i.e. keeping the shoulders back.

2018-02-24 Saturday

Squat
270 x 5 / 5

Stopped due to knee pain

Deadlift
325 x 2 / 2
350 x 2 / 2
370 x 2 / 2
395 x 1 / 1
395 x 1 / 1

Feeling out power day. Feels good.

Press
170 x 1 / 1 [ 2 ]
150 x 3 / 3 [ 2 ]
150 x 3 / 3 [ 3 ]
150 x 3 / 3 [ 3 ]
150 x 3 / 3 [ 3 ]
150 x 3 / 3

2018-02-27 Tuesday

General
C1W1D1 (cycle 1, week 1, day 1) of my approach to the Montana method. Did only the main lifts and no assistance, since I was running late.

Squat
270 x 5 / 5 [ 2 ]
270 x 5 / 5 [ 2 ]
270 x 5 / 5 [ 3 ]
270 x 5 / 5 [ 3 ]
270 x 5 / 5

Knees felt weird, but no pain. Should have been 7 sets, but I figured I shouldn't pressure luck. It's also probably sensible to ease into this kind of volume.

Bench Press
170 x 5 / 5 [ 3 ]
170 x 5 / 5 [ 3 ]
170 x 5 / 5 [ 2 ]
170 x 5 / 5 [ 2 ]
170 x 5 / 5 [ 2 ]
170 x 5 / 5 [ 3 ]
170 x 5 / 5 [ 3 ]
170 x 5 / 5

Most volume I've ever done on bench. Felt good.

2018-03-01 Thursday

General
C1W1D2

Deadlift
325 x 2 / 2
350 x 2 / 2
370 x 2 / 2
395 x 1 / 1
395 x 1 / 1

Bench Press
170 x 2 / 2
185 x 2 / 2
195 x 2 / 2
210 x 1 / 1
210 x 1 / 1

Barbell Curl
85 x 8 [ 3 ]
85 x 8 [ 3 ]
85 x 7 [ 1 ]
65 x 10 [ 1 ]
45 x 15 [ 1 ]
45 x 10 [ 1 ]
45 x 10 [ 1 ]
45 x 10 [ 1 ]
45 x 10 [ 1 ]
45 x 10

2018-03-03 Saturday

General
C1W1D3

Squat
355 x 1 / 1 @ 8 [ 3 ]
310 x 3 / 3 [ 3 ]
310 x 3 / 3 [ 4 ]
310 x 3 / 3 [ 4 ]
310 x 3 / 3

Bench Press
225 x 1 / 1 @ 8.5 [ 3 ]
195 x 3 / 3 [ 3 ]
195 x 3 / 3 [ 3 ]
195 x 3 / 3 [ 3 ]
195 x 3 / 3 [ 3 ]
195 x 3 / 3

Press
135 x 5 / 5 [ 2 ]
135 x 5 / 5 [ 2 ]
135 x 5 / 5

Quick programming update: Since my cycle runs over two weeks using the Dobson Shuffle on Squat/Deadlift, I now have B1 and B2 (bench 1/2) for the first and second week: