Exodus Strength

broseph wrote: ↑Mon Jan 29, 2024 12:58 pm

alek wrote: ↑Mon Jan 29, 2024 8:15 am ... if you're gonna set your bags down by the squat rack and wander off to other machines, I'm going to take the rack without asking and try to hit you with a loaded bar during a set of squats when you come over to get your shit and mumble something about being sorry for being in the way.

This got me a little jazzed up. I remember having fantastic sets after encounters like this in the commercial gym. For your positive feedback display of dominance loop.

Hah! The two douche canoes that do that regularly really burn my biscuits; if you recall, I wrote a story about a couple of dudes that were rude to my wife at the gym--these are the same dudes.

@alek looks like I was the first to respond to that story:

broseph wrote: ↑Mon Mar 27, 2023 9:00 am Satisfying story is satisfying.

1/30/24

Deadlift 405x1 EMOM x 10

Landmine Shrug Row +100x 18, 18, 14

Lateral Raise 30x 18, 15, 10
Filmed these just to check... I'm using a lot more body english than I thought. Meh, still feeling it in the delts.

BB Curl 95x 14, 12, 10

Single Leg BW Calf Raise x 13, 11, 9, 8
Not only is the left side stronger than the right, but I feel a better contraction at the top too. Weird.

broseph wrote: ↑Tue Jan 30, 2024 2:01 pm Lateral Raise 30x 18, 15, 10
Filmed these just to check... I'm using a lot more body english than I thought. Meh, still feeling it in the delts.

Check out first what he says, and then what he actually does. You're good.

broseph wrote: ↑Tue Jan 30, 2024 5:40 am alek looks like I was the first to respond to that story:

broseph wrote: ↑Mon Mar 27, 2023 9:00 am Satisfying story is satisfying.

Nice...

1/31/24

Titan Bike
20:00
20.3 mph
190 Cal

DCR wrote: ↑Tue Jan 30, 2024 4:31 pm

broseph wrote: ↑Tue Jan 30, 2024 2:01 pm Lateral Raise 30x 18, 15, 10
Filmed these just to check... I'm using a lot more body english than I thought. Meh, still feeling it in the delts.

Check out first what he says, and then what he actually does. You're good.

Niiiiiiiice. I forgot what you said and started watching the video and began thinking "oh no, he's saying to do them strictly." But then... he does them.

2/2/24

Took yesterday off of exercising and napped in the time slot. For your recovery.


Bench 250x2x2, 265x2, 285x2, 300x5x1, OT 2:00
Power Day, H= 346
Accurate percentages. Higher volumes. Papa broseph's.

SSB Squat 300x6x5, OT 2:30
70%, H=333

LTE 128x 12, 10, 10

Tib Raise 35x 18, 16, 15
I've been doing these with a bit of knee kick. Stricter form today (probably doesn't matter for this type of movement).

BW Calf Raise x 24, 24, 24
Felt like I took these to near failure each time; strange that I hit the same rep number x3.

Hanging Knee Raise x 12, 12, 10

broseph wrote: ↑Fri Feb 02, 2024 9:04 am BW Calf Raise x 24, 24, 24
Felt like I took these to near failure each time; strange that I hit the same rep number x3.

I have no doubt that you did. They recover stupid fast. Same shit with forearms. Why the goddamn things are so hard to grow unless working them is (literally) your job.

DCR wrote: ↑Fri Feb 02, 2024 12:38 pm

broseph wrote: ↑Fri Feb 02, 2024 9:04 am BW Calf Raise x 24, 24, 24
Felt like I took these to near failure each time; strange that I hit the same rep number x3.

I have no doubt that you did. They recover stupid fast. Same shit with forearms. Why the goddamn things are so hard to grow unless working them is (literally) your job.

Brb, applying for a job that grows calves.

Do what you love and you’ll never work a day in your life.

2/3/24

Deadlift 355x3x5, OT 2:30

Weighted Chins +90x4x5

Landmine Shrug Row +110x 18, 16

Lateral Raise 30x3x14

Incline DB Curl 30x 13, 12, 10

Single Leg BW Calf Raise x 13, 11, 11


Musings: I still have lingering/reaggravated pain in my lower back. It feels like it's INSIDE the pelvis though; high and inside. It corresponds to what looks like the origin for iliacus, though I'm not convinced that's actually the problem.

2/6/24

Back/hip has been pretty jacked up for the last few days. It's starting to feel better, so maybe let's bench and stuff.

Bench 250x10x5, OT 2:30.
Longer rests so I didn't feel rushed to get in/out of position (and aggravate my back). Actually, just getting on and off the bench 10 times is #winning compared to the last couple days.

LTE 108x 20, 16, 14

Incline DB Curl 30x 14, 12, 10

Lateral Raise 30x1x18, 5x5, 30 second rests.
These also count as #winnning since I haven't been able to stand up straight until today.


Musings: I am once again tempted to just become an upper body bro + cardio (minus the cardio).

broseph wrote: ↑Tue Feb 06, 2024 2:26 pmMusings: I am once again tempted to just become an upper body bro + cardio (minus the cardio).

In seriousness: for a break, you might consider a DB only legs routine for awhile. Lots of good ones out there (RP had one recently), all necessarily emphasizing very tight form.

(I would never do this because I find the movements to be miserable. Like have you ever done heavy double DB or KB front squats? They fucking suck.)

broseph wrote: ↑Fri Feb 02, 2024 3:44 pm Brb, applying for a job that grows calves.

Do what you love and you’ll never work a day in your life.

I wish I could say I know about a job like that. Unfortunately, all my years of steps and stairs have yielded nothing, even when trying to consciously press off my toes throughout the day. I guess if your local ballet company isn’t hiring, you might be out of luck.

broseph wrote: ↑Sat Feb 03, 2024 10:37 amMusings: I still have lingering/reaggravated pain in my lower back. It feels like it's INSIDE the pelvis though; high and inside. It corresponds to what looks like the origin for iliacus, though I'm not convinced that's actually the problem.

Maybe you've considered this already, but I'd be eyeballing any lumber plexus nerves that pass through the soft tissues in that area as well. Something could be irritated, though I'll admit that guessing isn't very helpful.



Kinda NSFW: Here are some lumbar and sacral plexus route descriptions. And drawings of pee-pees and balls. And bootyholes.

@Renascent that's all good stuff. I occasionally get a burning sensation that stabs down the groin into the thigh when I have this current back/hip issue. So nerve stuff doesn't seem out of the question.

I don't "believe" in chiropractic, per se. But my wife dealt with a weird arm/shoulder thing for months before finally seeing a chiro recently (who is the husband of one of her good friends). And she had amazing results. Amazing enough that I'm considering making an appointment.

He had her do 2-3 sessions per week for a couple weeks, then taper off. All while doing PT-style homework assignments.

2/7/24

SSB Squat 300x3... that's it.
My plan was to do several sets of 3 with light weight, and the first set felt ok. But unracking the bar for the second set felt... radiculopathic, so I stopped.

Standing Landmine Shrug Row +100x 20, 18, 16
Stood more upright than usual due to back pain. Got more reps. #winning

Chins +90x5x5
I was hoping heavy weighted chins would crack my back into alignment like when Mr Incredible fought that robot. They did not.

broseph wrote: ↑Wed Feb 07, 2024 2:24 pmradiculopathic

google wrote:What Is Radiculopathy ? Commonly referred to as a pinched nerve, radiculopathy is injury or damage to nerve roots in the area where they leave the spine. This condition can affect anyone and can be the result disc degeneration, disc herniation or other trauma.

For my learning. Hope you get this junk sorted out. I started getting some knee pain from my hip stuff, backed off a couple of the positions and it's back to being very nice. I can't imagine how the things I'm doing would negatively affect one's back though.

cgeorg wrote: ↑Thu Feb 08, 2024 5:13 am

broseph wrote: ↑Wed Feb 07, 2024 2:24 pmradiculopathic

google wrote:What Is Radiculopathy ? Commonly referred to as a pinched nerve, radiculopathy is injury or damage to nerve roots in the area where they leave the spine. This condition can affect anyone and can be the result disc degeneration, disc herniation or other trauma.

For my learning. Hope you get this junk sorted out. I started getting some knee pain from my hip stuff, backed off a couple of the positions and it's back to being very nice. I can't imagine how the things I'm doing would negatively affect one's back though.

I'm probably using the term wrong. I usually say to mean there's some kind of "downstream" pain. I don't know if all nerve pain has to be pins and needles/numbness, or if regular aches/burns/stabs count. But in this instance, my back-and-hip-pain became all-down-the-leg-pain.

Chiro appt next Wednesday. For your valentines.

2/10/24

Bench 285x9x2, 1x6@9, OT 2:00
80%, H=600

I was able to use leg drive AND get on and off the bench without grabbing the rack uprights. So... my back is the best it's been since last week.

Low Bar Squat 295x4x5, 3:00 rests
Very happy with this progress. Stopped at 4 sets at 70% based on intuition. I decided to low bar vs SSB to get a wider stance; I think getting my legs out to the side helped to maintain a static back angle.

LTE 128x 12, 12, 8, 2:00 rests

BW Calf Raise x1x24, 5x10, 0:30 rests