Exodus Strength

Hi.
33 years old. 5'10" 210lbs
Currently doing Baker Barbell Club HLM but going to change to some RPE stuff I have lying around and getting ready for a meet on July 28th to try and qualify for Raw Nationals. Aiming for 1350 @ 205. Had a number of setbacks and injuries in 2017 but I seem to be on the right track now.

Current / All Time PR's
Squat 400 / 510
Bench 300 / 309
Deadlift 440 / 510
Press 160 / 170

2/23/18
Squat (M) 275x8, 275x8, 275x8
CGBP (M) 205x8, 205x8, 205x8
Chins (L) 30 Total Reps

Welcome, Cam!

Welcome to Exodus @CamLeslie!
Thanks for adding your log. +++

Nice long run to get ready.
Much success to you.

Not sure when and if you'll have any mock meets in your training, but there is an Exodus online meet with video submissions May 25th - 31st.
Thread is stickied.

Thanks guys.

@Wilhelm I will look into the mock meet. How do I get the log to automatically track my lifts?

2/8/18
Squat 305x4 [6], 325x4 [7.5], 345x4[8.5], 315x4[8.5], 295x4[8]
3ct Pause Bench 225x4[6.5], 235x4 [9], 225x4[8.5], 215x4[8.5], 215x4 [8.5]
RDL 225x4, 225x4, 225x4, 225x8

Forgot how hard 3ct Pause Benches are. Feels good to be back on an rpe train.

@unruhschuh has written scripts for logging. Not sure if this is what you're asking, but there is a sticky at the top of this section.
viewtopic.php?f=5&t=857

Here is the meet thread. We will submit videos of out attempts
viewtopic.php?f=3&t=938

2/28/18
Squat 280x2, 300x2, 320x1, 340x1, 340x1 [7]
Bench 210x2, 225x2, 240x1, 255x1, 255x1 [6]

Doing something a little different these days. Basically starting a DUP scheme. Starting at Week 1 P just for sake of scheduling.

Week 1:
H: 1 @8; 7x5 @70%
P: 2 @70%; 2 @75%; 1 @80%; 2x1 @85%
S: 4x3 @80%
Week 2:
H: 1 @8; 6x5 @70%
P: 2 @70%; 2 @75%; 1 @80%; 2x1 @87.5%
S: 4x3 @82%
Week 3:
H: 1 @8; 5x5 @70%
P: 2 @70%; 2 @75%; 1 @80%; 2x1 @90%
S: 5x3 @80%
Week 4:
H: 1 @8; 4x5 @70%
P: 2 @70%; 2 @75%; 1 @80%; 2x1 @92.5%
S: 5x3 @82%

Hypertrophy
Comp Squat/SGDL/CGBP
Power:
Comp Squat/1ct Pause (Comp) Bench/Chins
Strength:
Comp Squat/Deadlift/Touch and Go

Note: Hanley is doing my programming from here on out for awhile.

3/5/18
Squat 275x5, 275x5, 275x3, 275x3, 275x3, 275x3, 275x3
Bench 265x1, 215x5, 215x5, 215x5, 215x3, 215x3, 215x3, 215x3, 215x3
CGBP 205x10 (amrap)
Chins 3x6

I have to admit, even though I designed this program, it's a little weird seeing "9th set".

03/07/2018
Deadlift 315x2, 315x2, 315x2, 315x2, 315x2, 315x2, 315x2, 315x2
Press 95 4x10ish

03/08/18
Squat 240x1, 280x1, 320x1, 320x1, 340x1, 320x2
Bench 190x3, 220x2, 250x1, 250x1, 265x1, 250x2
Curls 3x10-15

Was supposed to go up a little higher to 90% on squat and 92.5% on bench (340 and 265 are 80%). Just misread the workout. Also knee was bothering me so I did singles to warm up. I am icing now and hopeful it will be better for strength day tomorrow.

Squat 320x2, 320x2, 320x2, 320x2, 320x2, 320x2
Bench 250x2...250x1 (paused), 250x2...250x1(paused), 250x2...250x1(paused), 250x2...250x1(paused)
Deadlift 365x1, 365x1, 365x1, 365x1, 365x1, 365x1, 365x1, 365x1

03/12/18
Squat 280x5, 280x5, 280x5, 280x3, 280x3, 280x3, 280x3, 280x3
Bench 265x1, 220x5, 220x5, 220x5, 220x4, 220x4, 220x4, 220x4, 220x4
CGBP Amrap @ 65% - 205 for 8 reps, pretty gassed after the bench.
Chins 7min - 25 Reps

03/13/2018
Deadlift 315x2, 315x2, 315x2, 315x2, 315x2, 315x2, 315x2, 315x2, 315x2, 315x2 (10 sets total)
Press 10 min block - 115 x25 reps
Overhead Tricep Ext 3x10 - (Ez bar+15lbs on each side)

CamLeslie wrote: ↑Wed Mar 14, 2018 9:17 am 03/13/2018
Deadlift 315x2, 315x2, 315x2, 315x2, 315x2, 315x2, 315x2, 315x2, 315x2, 315x2 (10 sets total)
Press 10 min block - 115 x25 reps
Overhead Tricep Ext 3x10 - (Ez bar+15lbs on each side)

Cam, is it okay if I put notes here? I made some comments about dead setup last week, but I think they were lost in the Fitbot ether.

I think you've got to widen your stance about 4 inches (which will also require widening your grip a bit). Then, you've got to drop your ass quite a bit lower than what you're doing now...about 2-4". This should allow to achieve much better extension.
Start with these adjustments^. I'll add a bunch of light reps to strength day for technical practice.

Hanley wrote: ↑Wed Mar 14, 2018 9:33 am

CamLeslie wrote: ↑Wed Mar 14, 2018 9:17 am 03/13/2018
Deadlift 315x2, 315x2, 315x2, 315x2, 315x2, 315x2, 315x2, 315x2, 315x2, 315x2 (10 sets total)
Press 10 min block - 115 x25 reps
Overhead Tricep Ext 3x10 - (Ez bar+15lbs on each side)

Cam, is it okay if I put notes here? I made some comments about dead setup last week, but I think they were lost in the Fitbot ether.

I think you've got to widen your stance about 4 inches (which will also require widening your grip a bit). Then, you've got to drop your ass quite a bit lower than what you're doing now...about 2-4". This should allow to achieve much better extension.
Start with these adjustments^. I'll add a bunch of light reps to strength day for technical practice.

Yeah man. Comment here is perfect. Ok I will try these suggestions and we will see what happens. I really need to clean this up.

03/14/18
Squat 240x3, 280x2, 320x1, 320x1, 340x1 [RPE:6 ?], 360x1 [RPE 8 ?], 320x2 [RPE 7]
Bench 190x3, 220x2, 250x1, 250x1, 265x1 [RPE 8], 280x1 [RPE 9ish], 250x2 [RPE 7]

Nice to see you made it over here man! Were you one of the guinea pigs in Hanley's experiment? If so I'm super jealous - I was following that thread and wishing I could actually lift.

Not one of the original pigs but I got in right afterwards. Don't know enough to tell you how it is working yet but I'm working hard and I felt like that 360 squat was really encouraging and pretty good for me lately. (Currently have some patellar tendonitis, tore an adductor and hamstring the last 6 months.) So I'm hopeful and @Hanley has been extremely responsive.

03/16/18
It was a put up or shut up work out. Knee hurt bad. Took me 2+hours to finish, started at 4am.

Squat 320x3, 320x3, 320x3, 320x2, 320x2, 320x2
Bench 250x3, then 250x1 (paused), 250x3, then 250x1 (paused), 250x3, then 250x1 (paused), 250x3,
Deadlift 365x2, 315x2, 315x2, 315x2, 315x2

I think I'll be joining the early riser home gym master race when I move in a couple months, how long did it take for your body to adapt and it stopped feeling like pure masochism?