Exodus Strength

Hi.
Finished LP in January, spent a few weeks trying out a Baker-style HLM -- not long enough to give it a proper chance, but I never got to grips with what I was supposed to achieve on light and medium days. I did enjoy focussing on a different heavy lift each day, though.
Became intrigued by Hanley's approach to HPS, so thought I'd give it a go and log my experiences here.

I saw my nearest SSC on Saturday, form is reasonable on the barbell movements (chins need work).

Very loosely guessed e1rms to start with: squat: 160kg, bench: 105kg, deadlift: 180kg.

Hypertrophy day.
Squat
warmup: 20x2x5, 60x5, 90x3
work: (belted) 112.5x(3x5 + 2x4)

Bench
warmup: 20x2x5, 50x5, 65x3
work: 73.5x(3x5 + 4x4)

Deadlift:
warmup: 60x5, 100x3
work: 125x4x3

Thought I'd try sticking with double overhand for these relatively light deadlifts, grip was definitely my limiting factor. Ultimately I want to chin on hypertrophy day, so probably should use the hook and save my grip for them.

Welcome, @convergentsum!
Thank you for adding your log. : )

I think it's cool you are doing the Hanley stuff as basically a new intermediate.
Seems like people are having great success with it.

Yep, I'm excited to try it out! Also trying to ease into gauging RPE, so I assigned a number to the top singles today.

Squat
20x2x5, 60x5
95x5, 115x4, 125x2, 130x1, 140x1 @ 7.5

Bench
20x2x5
50x5, 70x4, 82.5x2, 87.5x1, 92.5x1 @ 9

Deadlift
60x5
110x5, 125x4, 145x2, 152.7x1, 157.5x1 @ 7

Press:
20x5, 30x5, 40x3
48.5x(3, 4)

Cut presses short because I ran out of time.

I realise that an error in my VLookup led me to underload my top singles last night. No worries though, probably good to titrate everything, not just volume but intensity too. Having only done 5s in lower body lifts, heavy singles are a reasonably novel skill.

Think i'll revise my bench e1rm downward but keep the others where they are for another week, maybe aim for @7.5 singles next power day.

Racing a 10k this saturday, so strength day will wait till after that.

The race was suspended for bad weather, so I went in yesterday for strength day, and popped in this morning for some presses and GPP (hopefully I'll be better prepared when the race comes round!)

Squat
warmup: 20x2x5, 60x5, 100x3
work: 127.5x4x3

Bench
warmup: 20x2x5, 50x5
work: 80x4x3, 70x3x3

Deadlift
warmup: 60x5, 100x3, 130x2
work: 145x4x2

Chins
density block: 3, 2, 2, 2, 2 = 11 @bw

Squats were slowing down a little on the 3rd reps of each set. Bench triples felt closer to failure (@8.5 at least), but deadlift felt OK.
Pleased with chins, as I was expecting to have to use negatives.

Here's this morning's work:
press (H): 20x2x5, 35x5, 43.5x(4, 4, 4, 3, 3, 4)
rower: 2.1k in 10 mins, resistence 6/10

Second hypertrophy day. Added a set of 4 to squats, increased deadlift e1rm but reduced bench a little.

Squat
warmup: 20x2x5, 60x5, 90x3
work: (belted) 112.5x(3x5 + 3x4)

Bench:
warmup: 20x2x5, 50x5
work: 70x(3x5 + 4x4)

Deadlift:
warmup: 60x5, 100x2
work: 130x4x3

Chins: 3, 2, 2, 2, 3, 3 = 15 @bw

Power day. Working up to a top single @7.5.

Squat
warmup: 20x2x5, 60x5
work: 100x5, (belted) 110x4, 125x2, 135x1, 145x1 @8.5

Bench
warmup: 20x2x5
work: 60x5, 70x4, 80x2, 85x1, 90x1 @8

Deadlift
warmup: 60x5
work: 110x5, (belted) 130x4, 145x2, 155x1, 167.5x1 @8

Press
warmup: 20x2x5, 40x5
density block: 47.5x(5, 4, 3, 3)

Forgot I was pressing in a density block and did a 5 on auto-pilot! (almost did the same on deads yesterday)

Strength day.

Squat
warmup: 20x2x5, 60x5, 100x3
work: (belted) 130x4x3

Bench
warmup: 20x2x5, 50x5
work: 82.5x(3x3, 2), 71x(2x3, 4)

Deadlift
warmup: 60x5, 100x3, (belted) 130x2
work: 147.5x4x2

Bonus day (presses + GPP)

run a mile at approx. 10k tempo (11 minutes)

press: 20x2x5, 30x5, 42.5x(4, 4, 4, 4, 5) = 21
chins: 4, 4, 4, 4, 5 = 21 @ bw

Hypertrophy day.

Squat
warmup: 20x2x5, 60x5, 100x4
work: (belted) 115x(3x5 + 3x4)

Bench
warmup: 20x2x5, 50x5
work: 71x(4x5 + 3x4)

Deadlift
warmup: 60x5, 100x4
work: (belted, DOH) 132.5x4x3

Chins: 4, 4, 4, 4, 4 = 20 @bw

Power day
Squat
warmup: 20x2x5, 60x5
work: 100x5, (belted) 115x4, 130x2, 137.5x1, 150x1 @8.5

Bench
warmup: 20x3x5
work: 60x5, 70x4, 82.5x2, 87.5x1, 95x1 @9

Deadlift
warmup: 60x5
work: 110x5, (belted) 130x3+F, (hook) 150x2, 160x1, 175x1 @8
missed 4th rep at 130, due to DOH failure.

Press
warmup; 20x2x5, 40x3
7 min. density block: 50x(3, 3, 2, 2, 5, 1) = 16

Strength day, displaced by the long Easter weekend and last workout before my vasectomy.

Squats
Warmup: 20x3x5, 60x5, 100x3
Work: (belted) 130x4x3

Bench
Warmup: 20x2x5, 50x5, 70x3
Work: 82.5x4x3, 72.5x3x3

Deadlift
Warmup: 20x5, 100x4, (belted) 130x3
Work:150x4x2

Press
Warmup: 20x2x5, 35x4
7 min. density block: 45x(3, 3, 3, 4, 4, 4, 2) = 23

This program has been really enjoyable. The hypertrophy and power days are an interesting new challenge, and strength day is reassuringly familiar to a recent SS novice. It's a pity to have to pause so early on before the results have really started to pay off (i PR'd every lift, but only for singles). Look forward to resuming in a couple of weeks...

Well it's been > 2 weeks, so I'd expected to start back again by now, but I have some bleeding and a slightly worrying granuloma (lump) that's pretty large so I'm keeping an eye on that and being careful. Hopefully it'll shrink significantly over the next couple of weeks.

Woah, that sounds serious! I hope everything is ok

Thanks augeleven! Lump's getting smaller and not aching any more so i don't think it's infected. Anyway I couldn't hold out any lomger so i had a really gentle workout last night.

Squat: 20x2x5, 60x3x5
Bench: 20x2x5, 50x5, 60x5, 70x4x5
Chins: 3, 2, 2, 2, 2
Deadlift: 60x5
SGDL: 60x5, 90x3x3

Good luck getting back to the iron. I took a couple weeks off after my slice and dice, but no long term effects happened with training...or anything else!

Thanks alek. Definitely getting back to normal, but I'm gonna hold off riding my bike till next week.

squats: 20x(5, 10), 60x5, 80x5x5
bench: 20x2x5, 50x5, 70x4, 75x4x(3 tng, rest, 1 comp. pause)
deadlift: 60x5, 100x4, 120x4x4 (OHP, hook for last set)

Gradually building up volume and weight. Squats are the most affected, so trying not to hurry them. Had some fun trying out one of the bench variations from Haneley's new template.

Saturday:
Squats: 20x2x5, 60x5, 90x5x5

Press
warmup: 20x2x5, 30x5
7 min. density block: 3, 3, 3, 3, 3, 3, 3, 3 = 24 @40kg

CGBP: 20x6, 40x6, 50x2x8

Chins: 3, 2, 3, 3, 3 = 14@bw

This morning:
Might as well call this a hypertrophy day, get back into some like the program.

Squats: 20x2x5, 60x5, 100x6x5
Bench, 20x2x5, 50x5, 70x(5x5, 4)
Chins: 7 minute density block 3, 3, 2, 3, 3, 2, 1, 1 = 18 @bw

Bench was going fine, suddenly a @9-ish rep came up without warning so I racked it mid-set. Interested to see what I can press on power day, but don't think I'll risk power squats this week. I haven't worn my belt yet.

convergentsum wrote: ↑Mon Mar 12, 2018 7:34 am I saw my nearest SSC on Saturday, form is reasonable on the barbell movements (chins need work).

What is SSC-approved chin form?

(I'm probably going to regret asking this question. As if I need yet another thing to be OCD about in the gym...)

Keep shoulders and torso rigid (I might not be explaining that right), somewhat like the bench-press arch but standing up. Complete ROM obviously, chest to bar.