Exodus Strength

If anyone is dealing with tendinopathy, check out e3 rehab YouTube.

I’ve been augmenting my PT with some of their exercises and suggestions and it feels like it’s helping.

I also read up about embracing a certain level of discomfort, within reason, to help the tissues to adapt to stress and get stronger.

Seems to be helping. I can normally do flat db press with 100+ pounds for 8-12 reps for a few sets,

I’m currently only at 55 for 2 easy sets of 10. But even just a couple weeks ago it would have probably been like 35lbs.

Yeah, I've heard great stuff about John Meadows' programs too. Just make sure to take care of that back strain while you're at it.

TornAlien wrote: ↑Mon Mar 25, 2024 3:50 am Yeah, I've heard great stuff about John Meadows' programs too. Just make sure to take care of that back strain while you're at it.

Yeah johns stuff is fun and pretty effective.

And thanks, the back is feeling pretty good.

Last couple workouts.

Shoulder starting to feel better, but still easing into the pressing. But overhead pressing was pretty pain free which is nice.

Sunday
Overhead Press (Barbell)
Set 1 : 95 lb x 10
Set 2 : 85 lb x 10
Set 3 : 85 lb x 10
Set 4 : 85 lb x 10

Chest Supported Row (Machine)
Set 1 : 130 lb x 10
Set 2 : 130 lb x 10
Set 3 : 130 lb x 10

Y Raise
Set 1 : 60 lb x 20
Set 2 : 60 lb x 16
Set 3 : 60 lb x 10

Lat Pulldown (Close Grip)
Set 1 : 130 lb x 10
Set 2 : 130 lb x 10
Set 3 : 130 lb x 8

Chest Fly (Cable)
Set 1 : 40 lb x 15
Set 2 : 40 lb x 13
Set 3 : 40 lb x 10

Bayesian Curl
Set 1 : 35 lb x 20
Set 2 : 35 lb x 16
Set 3 : 35 lb x 15
Set 4 : 35 lb x 13

Tricep Pushdown (Cable)
Set 1 : 105 lb x 15
Set 2 : 105 lb x 15
Set 3 : 105 lb x 10

Monday

Front Squat (Barbell)
Set 1 : 185 lb x 8
Set 2 : 165 lb x 10
Set 3 : 165 lb x 10

I’ll probably swap to hack squat or some sort of landline belt squat.

Forgot how much I hate front squats lol.

Deadlift (Barbell)
Set 1 : 275 lb x 6
Set 2 : 275 lb x 6

These were an RPE 6. Just easing back in.

Lat Prayer
Set 1 : 60 lb x 15
Set 2 : 60 lb x 12
Set 3 : 60 lb x 10

Cable Crunch
Set 1 : 80 lb x 15
Set 2 : 80 lb x 5
Set 3 : 80 lb x 5
Set 4 : 80 lb x 5

Seated Calf Raise
Set 1 : 60 lb x 17
Set 2 : 60 lb x 12

Incline Bench Press (Dumbbell)
Set 1 : 50 lb x 10
Set 2 : 50 lb x 10
Set 3 : 50 lb x 10

One Arm Lateral Raise (Cable)
Set 1 : 15 lb x 15
Set 2 : 15 lb x 12
Set 3 : 15 lb x 10

Leg Extension
Set 1 : 100 lb x 15
Set 2 : 100 lb x 13
Set 3 : 100 lb x 10

Lying Leg Curl
Set 1 : 80 lb x 10
Set 2 : 80 lb x 6
Set 3 : 80 lb x 4


This day the exercises are way out of order just due to how busy it was. Still got it done in less than 70 minutes.

FilmBuff wrote: ↑Mon Apr 01, 2024 1:46 pmForgot how much I hate front squats lol.

This has happened to me so many times. It’s amazing the justifications with which I come up to try them one…more…time.

They’re fucking awful.

DCR wrote: ↑Mon Apr 01, 2024 6:28 pm

FilmBuff wrote: ↑Mon Apr 01, 2024 1:46 pmForgot how much I hate front squats lol.

This has happened to me so many times. It’s amazing the justifications with which I come up to try them one…more…time.

They’re fucking awful.

They look cool, though.

Renascent wrote: ↑Mon Apr 01, 2024 8:50 pm

DCR wrote: ↑Mon Apr 01, 2024 6:28 pm

FilmBuff wrote: ↑Mon Apr 01, 2024 1:46 pmForgot how much I hate front squats lol.

This has happened to me so many times. It’s amazing the justifications with which I come up to try them one…more…time.

They’re fucking awful.

They look cool, though.

Honestly I think that’s really what keeps me coming back. A good looking upright squat just makes it move for me.

Hey there!
Totally did not realize you were on this forum (I'm CW47 at BB.com forums). It's awesome to see that you're back lifting again. Definitely will be following along.

DCR wrote: ↑Mon Apr 01, 2024 6:28 pm

FilmBuff wrote: ↑Mon Apr 01, 2024 1:46 pmForgot how much I hate front squats lol.

This has happened to me so many times. It’s amazing the justifications with which I come up to try them one…more…time.

They’re fucking awful.

Yeah fuck’em lol.

Clearwater47 wrote: ↑Wed Apr 03, 2024 8:36 am Hey there!
Totally did not realize you were on this forum (I'm CW47 at BB.com forums). It's awesome to see that you're back lifting again. Definitely will be following along.

Hey hope you and the family are doing well. I’ll have to peek your log later.

DCR wrote: ↑Mon Apr 01, 2024 9:12 pm

Renascent wrote: ↑Mon Apr 01, 2024 8:50 pm

DCR wrote: ↑Mon Apr 01, 2024 6:28 pm

FilmBuff wrote: ↑Mon Apr 01, 2024 1:46 pmForgot how much I hate front squats lol.

This has happened to me so many times. It’s amazing the justifications with which I come up to try them one…more…time.

They’re fucking awful.

They look cool, though.

Honestly I think that’s really what keeps me coming back. A good looking upright squat just makes it move for me.

Even when I got them up to 3 plates I despised them lol. Probably one of the reasons I quit Olympic lifting aside from being poor at it in general lol.

Apr 05 Workout
Fri, Apr 05, 2024

Squat (Barbell)
Set 1 : 305 lb x 4 @6
Set 2 : 305 lb x 4 @6.5

Overhead Press (Barbell)
Set 1 : 135 lb x 4 @6
Set 2 : 135 lb x 4 @6.5

RPE and RPT on shoulder/pressing movements are getting closer together.

Power Clean
Set 1 : 175 lb x 3 pretty easy even though its been years lol.

Lat Pulldown (Neutral Grip)
Set 1 : 140 lb x 12 @8
Set 2 : 140 lb x 10 @8

One Arm Lateral Raise (Cable)
Set 1 : 12.5 lb x 15
Set 2 : 12.5 lb x 15

Bayesian Curl Myo reps
Set 1 : 12.5 lb x 20
Set 2 : 12.5 lb x 5
Set 3 : 12.5 lb x 5
Set 4 : 12.5 lb x 3

Cable Crunch
Set 1 : 87.5 lb x 12
Set 2 : 87.5 lb x 10

I’m contemplating going back to 3 days a week full body-ish to allow more conditioning work.

But at the same time I’m not sure I enjoy the fatigue cost I’ve had this week with it lol.

May just go back to my bro ways and just commit to some cardio before and after training and then build in a couple runs a week.

I’ll see if I manage to adapt to this.

Currently just raw dogging the world, no sleeves, belt, wraps etc.

What's RPT?

Full body training used to be something I had no love for. Now it's my happy place. But yes, can be a challenge to maintain a good volume/fatigue/frequency balance for an extended period of time. Hopefully you can make it work.

FilmBuff wrote: ↑Fri Apr 05, 2024 4:59 pm Currently just raw dogging the world, no sleeves, belt, wraps etc.

Raw dog... always best.

Clearwater47 wrote: ↑Fri Apr 05, 2024 7:06 pm What's RPT?

Full body training used to be something I had no love for. Now it's my happy place. But yes, can be a challenge to maintain a good volume/fatigue/frequency balance for an extended period of time. Hopefully you can make it work.

Rating of perceived tolerance. So stopping a set when I feel I should based on pain tolerance instead of how many reps I could do.

I was having bicep tendinitis and I pulled/tore/strained some rotator cuff muscles so I’ve been rehabbing the last few months.

For a while my tolerance was well below my actual RPE, but they’re slowly getting closer together.

A few weeks ago I couldn’t press more than like 65 pounds without pain.

Still need to see how bench press will be though.

I couldn’t do traditional squats until recently either.

I like full body, but yeah it’s time consuming too lol. Although today I did the workout in 45 minutes. So if I can maintain that and then add in 30-40 minutes of conditioning each session then that works time wise for me.

DCR wrote: ↑Fri Apr 05, 2024 7:19 pm

FilmBuff wrote: ↑Fri Apr 05, 2024 4:59 pm Currently just raw dogging the world, no sleeves, belt, wraps etc.

Raw dog... always best.

My wife would agree lol

Are you doing any “scapular stability” stuff (Ts, Ys, High side planks, etc) in addition to the shoulder ERs? I know you’re training your back but I found my endurance and overall awareness of position was way worse on my injured shoulder.

acorn93 wrote: ↑Sat Apr 06, 2024 3:07 am Are you doing any “scapular stability” stuff (Ts, Ys, High side planks, etc) in addition to the shoulder ERs? I know you’re training your back but I found my endurance and overall awareness of position was way worse on my injured shoulder.

No side planks.

But yeah I’m pretty much doing everything else. Following some stuff from e3 rehab and a few other exercises I’ve read up on.

Basically training multiple planes and ranges of motion

FilmBuff wrote: ↑Sat Apr 06, 2024 2:39 pm

acorn93 wrote: ↑Sat Apr 06, 2024 3:07 am Are you doing any “scapular stability” stuff (Ts, Ys, High side planks, etc) in addition to the shoulder ERs? I know you’re training your back but I found my endurance and overall awareness of position was way worse on my injured shoulder.

No side planks.

But yeah I’m pretty much doing everything else. Following some stuff from e3 rehab and a few other exercises I’ve read up on.

Basically training multiple planes and ranges of motion

I’m gonna have to look at their channel because even though my shoulder feels better overall it still hurts more than before I hurt it in December

acorn93 wrote: ↑Sat Apr 06, 2024 9:55 pm

FilmBuff wrote: ↑Sat Apr 06, 2024 2:39 pm

acorn93 wrote: ↑Sat Apr 06, 2024 3:07 am Are you doing any “scapular stability” stuff (Ts, Ys, High side planks, etc) in addition to the shoulder ERs? I know you’re training your back but I found my endurance and overall awareness of position was way worse on my injured shoulder.

No side planks.

But yeah I’m pretty much doing everything else. Following some stuff from e3 rehab and a few other exercises I’ve read up on.

Basically training multiple planes and ranges of motion

I’m gonna have to look at their channel because even though my shoulder feels better overall it still hurts more than before I hurt it in December

That’s annoying. I was in a similar position. I got some graston done by a RMT and that helped me get back some range of motion and then I started diving into rehab protocols more.

It’s still not 100% but it’s definitely progressing more as I’ve been more inclined to embrace pushing things to find a new pain tolerance and progressing through it without being dumb. and progressing rehab/prehab movements like any other movement.

It’s a fine line to walk, but it’s helped me a lot.

Shoulders are annoying as hell to rehab. I’ve never had to before and I hope to never have to again.