Exodus Strength

I agree with you so strongly that deadlifts are dumb. And I wish I could act on that knowledge. But I just wanna increase my deadlift. Which, again, I know doesn’t matter.
This circle of dumb has been my thought process for a decade.

logged my food yesterday and today, and lunches are made for the week.
so its a start

531(+boom) F(-at) loss. 2.3.1 "531s" week

Cambered Bench, beltless
40x5
110x5
155x5
175x5
200x5 TnG and still like @8, but I'm pushing work capacity. not top strength. so it's cool?
155x5x7 strict pauses

superset with
Pullaparts
g x30 underhand
g x30 overhand
Goblet squat heels elevated
52x15x3 next time with pauses
BB rows
165x10x3
RDLs
215x10x3
ab wheel
kneeling x10
time: 42 minutes

Next week deload is gonna be bro stuff. not sure what I'm going to do for the anchor next block though

augeleven wrote: ↑Sat May 18, 2024 8:08 am Gig alert: I’m playing a gig. Not a big gig, or a gig where I’m getting a bunch of money, but by far and away the closest thing I’ve done to “real people” music. I’m playing lead guitar and backing vocals in a Weezer cover band and we are playing the Blue album front to back (ans an 30th anniversary thing) and about half of Pinkerton.
I subbed for a country band on bass a million years ago. That doesn’t count because 1) I read off a music stand and 2) I probably sat down for the entire gig.
The metal band stuff doesn’t count because again 1) music stands and 2) the music was definitely new music-adjacent.

That's awesome, man!

ambw 217.1

531(+boom) F(-at) loss. 2.3.2 at the Y

Squat, beltless
45x5
135x5
175x5
205x5
235x5
260x5 out of position, but it was light enough to adjust
205x5x7

superset with
NGPU
bw x112,12,10,10,8,8
Dips
bw x17,15,15,10,12,10
time 36 ish minutes

Late to the party but congrats on the gig. That sounds super cool (I'm pretty jelly of you music guys as I can barely nod my head to a rhythm).

broseph wrote: ↑Wed May 22, 2024 2:46 pm Late to the party but congrats on the gig. That sounds super cool (I'm pretty jelly of you music guys as I can barely nod my head to a rhythm).

Thanks man. We are doing the same show at the opening of a local carnival fair, so my kids will be able to see me play, which they’ve never done, and probably won’t at this one either. Those coaster aren’t gonna roll themselves.

I might format this better, but whatever

Pulled the plug at 24 minutes
Press
45x5
75x5
95x5
115x5 misload and grindy
120x3 supposed to 5 crisp but hard reps
95x5x3-4 then gave up

Superset with
Pullaparts green x30,30,28
Goblet squats 52x10,12,12 paused
Row 165x3

Whatever.

Gonna punish myself with a nice easy Murph Movie tomorrow. Maybe Top Secret!, maybe a John Wick.

Back of the envelope math says 2 miles x 13 minutes each and 20 rounds of 2 minute rounds is 66 minutes.
My time to beat is a nice leisurely 1:11:48 done on 5/28/21 while watching Return of the Living Dead.

I’m switching back to lifting 3 times a week. 4 is too much, even if I ditch conditioning, which was probably a big mistake.

augeleven wrote: ↑Wed May 22, 2024 6:11 pm Goblet squats 52x10,12,12 paused

Loving all this goblet squatting in the logs.

augeleven wrote: ↑Wed May 22, 2024 6:11 pm I’m switching back to lifting 3 times a week. 4 is too much, even if I ditch conditioning, which was probably a big mistake.

Don't blame you. I have no understanding of how anyone lifts two days in a row, more than very occasionally.

augeleven wrote: ↑Wed May 22, 2024 6:03 pm

broseph wrote: ↑Wed May 22, 2024 2:46 pm Late to the party but congrats on the gig. That sounds super cool (I'm pretty jelly of you music guys as I can barely nod my head to a rhythm).

Thanks man. We are doing the same show at the opening of a local carnival fair, so my kids will be able to see me play, which they’ve never done, and probably won’t at this one either. Those coaster aren’t gonna roll themselves.

I thought it was kinda funny when I noticed my son singing Like a Stone to himself around the house one day...

EricK wrote: ↑Thu May 23, 2024 8:03 am

augeleven wrote: ↑Wed May 22, 2024 6:03 pm

broseph wrote: ↑Wed May 22, 2024 2:46 pm Late to the party but congrats on the gig. That sounds super cool (I'm pretty jelly of you music guys as I can barely nod my head to a rhythm).

Thanks man. We are doing the same show at the opening of a local carnival fair, so my kids will be able to see me play, which they’ve never done, and probably won’t at this one either. Those coaster aren’t gonna roll themselves.

I thought it was kinda funny when I noticed my son singing Like a Stone to himself around the house one day...

Hell yeah

Ok
Diet is still off the chain. Feeling very heavy. So…

Murph Time!!!!

The boundaries
-Indoors
-treadmill
-strict chin-ups
-5/10/15 partitions
-James Bond and John Wick on the tube

Strategy
Sandbag the run around 12 minute pace
Do the first 10 rounds in the 1.5 and the last 10 on the 2
Try to sprint at the very end to feel cool.

Results
Unweighted indoor Murph in 1:00:40
Previous Murph was 1:11:48 on 5/28/21 under similar circumstances.

Last time strength endurance was the limiting factor, specifically with pull-ups. This time around my limitations were cardio, and to be honest, guts. I could have pushed myself harder and shaved a couple of minutes off easily. Perhaps next year I can go way sub-hour

Gonna take a deload week to figure out what happens next.
Something practical programming/Andy baker/Bromley adjacent I think.

Nice Murphin' aug.

We're doing ours on Monday, but I'm going to be shoveling mulch all weekend... I might chicken out and just do a half Murph (unweighted). We'll see.

Murph with strict chins.

ambw - probably a lot

*** new program!!!***

basically what I did for the 2021-22 school year - GZCL GG with the 531 1000% awesome split.
GZCL GG 3day 1.1

Squat, belted
245x5@7ish??
245x4x3

superset with
Ab wheel
kneeling x10x3
then
Pull apart
green x30,25,25
then
bench warmup

WGCBP
10x12x4

superset with
chin-ups
bw x5 elbow pain
lat pulldown
100x15
120x12x2

Assistance circuit
EZ curl
65x10x2
Triceps pushdown
50x15x2
Goble Squat, heels elevated
52x12x2
2 min rest

time 46 minutes

ambw -221.2 dear me

GZCL GG 3 day 1.2 cardio

4:1 mill
1.8 miles in 23:35

Gonna keep this the length for a bit to get acclimated. Foot is still annoying, but not running didn’t really fix it. Probably time to throw out my shoes and buy new ones.

Deadlift is officially retired for the summer. Trap bar is in place for tomorrow. #scabfreesummer

ambw 218.3
Diet day 2 - back in the saddle.

GZCL GG 3day 1.3

TBDL, belted
340x6@easy maybe 7
340x4x4

superset with
Ab wheel
kneeling x10x3 still sore Mondays wheeling
then
Pull apart
green x30,25,25
then
press warmup

Press, kneeling
105x6@medium easy maybe @8
105x4x4

superset with
TB row
160x8,x10x3

Assistance circuit
BANC
Orange x12,10,10
Lateral Raise, seated
15s x15x3
BB curl
45x15x3
2 min rest

time - 55 minutes transitions were lazy.

ambw -217.7
diet day 3 - yesterday 2215c/158p

GZCL GG 3 day 1.24cardio

4:1 mill
1.8 miles in 24 minutes. treadmill did its stuttering thing, so i ramped up the intensity by feel and went to 24 minutes.

ambw 215.9
Diet day 3 yesterday 2578c/176p

GZCL GG 3day 1.5

Bench
205x6@hard - maybe 8.5
205x3x4

warm ups superset with
Leg raise
12,12,12
pull aparts
green x30,30,25

work sets superset with
NGPU
bw x7
+10x6
+20 x6,6,6

SSB squat, beltless and heels elevated
150x8x4
superset with
DB Flyes
25s x12x4

Assistance circuit
BARNC
Orange x10,10
DB curls
25s x10
20s x15
Arnie Presses
45x15x325s x8
20s x5 these hurt.

time - 55 minutes.

Saturday
Jogmill, 4:1
2.1 ish miles in 29 minutes

Today
ambw-217.7/217.4
Yesterday 3236c/189p

GZCL GG 3day 2.1 at the Y

Incline Bench
95x10
135x8
155x6
175x4
135x10

Squat, belted
250x6 @7
250x4x4 sets 2,4 paused
Lots of pop with these.

superset with
NGPU
bw x8
+10x7
+25x6,6,5,5,4
Bw x 10

Lateral Raise machine
70x15,12,8
60x7

time about 35 minutes

Probably will do more assistance later

At home

arnold press
15s x20,10,10 no pain but no pump

seated lateral raises
15s x17,

ab wheel
Kneeling x12x3

db LTE
15s x30,10
superset with
db hammer curls
15s x20,10
no rest- saw a rich piana thing about doing this

lunge forward, alternating legs
Vest x10 per leg x3