Exodus Strength

4/28/18

DL:
1x1@6, 3x6@70%
445x1 @ 6
360x6x3
rest - on the 4:30

CGBP:
3x10 @ 60%
175x10
175x10
175x9 @ 10
rest - on the 2:30

SQ:
3x8 @ 60%
275x8x3 - 8s on squat are hard.
rest - on the 3:30

My adductor didn't bother me. Must have just cramped last workout. Wasn't a real strain.

Non injuries are the best injuries.
Glad to see you are feeling well.

Wilhelm wrote: ↑Sat Apr 28, 2018 6:39 pm Non injuries are the best injuries.
Glad to see you are feeling well.

Absolutely. I fear injury, since that can be the biggest impediment to progress. Knock on wood: strength training has been very good to me in that regard. I had so many injuries when I was an endurance athlete.

Some tweaks to the microcycle for this week:

Day 1:
SQ 1x1@7, 4x6@70%
BP 4x10 @ 60%
RDL 3x6 @ 70%

Day 2:
SQ 3x8 @ 58%
BP 1x1@7.5, 5x6@75%
SUMO 3x6 @ 73%

Day 3:
SQ 3x8 @ 63%
CGBP 3x10 @ 60%
DL 1x1@7, 3x6@70%

ETA: Skrew it. I'm just going to do 2WK MM.

5/1/18

2 Week MM - WK1D1

BW: 207

If you can't beat'em, join'em. I got tire of thinking about my own programming. Distraction. I find it all very interesting, but it is hard to program for yourself. Plus, I really wanted to try @Hanley's MM. Thus:

SQ:
6x5x320 (70%) with 2 min rest

BP:
7x5x205 (70%) with 2 min rest

Chin-ups:
10 minute density block - 42 reps (9x4, 1x6)

That is the least amount of rest I have ever attempted with that much weight on the bar for squat. It was challenging, but the weight kept moving. Good sign.

5/2/18

2 Week MM - WK1D2

BW: 205.1

Started working with www.avatarnutrition.com for my macros. We will see how that goes. Can I be disciplined enough.

LISS in the morning. 30 min walk at 3 mph on treadmill at 7 degree incline.

Press in the afternoon. 1@9 turned out to only be 180 lbs. Misgrooved it or just tired from yesterday? I don't know, but it barely went up. 22 reps at 135 lbs. for the 7 min. density block.

5/3/18

2 Week MM - WK1D3

BW: 203.5

SQ:
3@60%, 2 @70%, 2x1@77.5%, 1@82%, 1@90%
275x3
325x2
355x1x2
390x1
415x1
Moved really well.

BP:
3@60%, 2 @70%, 2x1@77.5%, 1@82%, 1@92%
175x3
205x2
225x1x2
250x1
270x1
Also moved really well.

Didn't do the CGBP. Workout took long enough as it was.

DL:
1x1 @ 90%, 5x4 @ 75%
Tried to get 470 and couldn't get it off the ground. That sucked. Hit 425 in warm-up pretty easily.
355x4x5

Just documenting my failures:

5/5/18

2 Week MM - WK1D4

BW: 204.2

SQ:
5x3 @ 80%
5x3 @ 370

BP:
4 x (3 @ 80% TnG, 1 @ 80% Paused)
4 x (3 @ 235 TnG, 1 @ 235 Paused)

SGDL:
4x5 @ 55% of conventional
4x5 @ 260

5/7/18

2 Week MM - WK2D1.1

BW: 203.4

BP:
3x4 @ 220
4x3 @ 220
2 min. rest

Chins:
10 density - 43 reps (7x4, 3x5)

5/8/18

2 Week MM - WK2D1.2

BW: 203.0

SQ:
3x4 @ 345 (75%), 4x3 @ 345 (75%)
2:30 rest. Got a little nasty at the end.

PR:
10 min. density block. 26 (4x2, 6x3) @ 135.

5/9/18

2 Week MM - WK2D2.1

BW: 201.5 - Losing weight

BP:
1x3 @ 175 (60.0%)
1x2 @ 205 (70.0%)
2x1 @ 225 (77.5%)
1x1 @ 250 (85.0%)
1x1 @ 265 (90.0%)
1x1 @ 280 @ 8 (95%)
New e1RM = 303, up from 293.

CGBP: 3x8x190 (65%)

5/10/18

2 Week MM - WK2D2.2

SQ:
1x3 @ 275 (60%)
1x2 @ 320 (70%)
2x1 @ 355 (77.5%)
1x1 @ 390 (85%)
1x1 @ 415 (90%)
1x1 @ 425 (92%)

Sumo DL:
1x1 @ 390 (92%?)
5x3 @ 335
Working on sumo. Just need to progress linearly as my body gets use to it.

Nice!
That's pretty cool that your meet PR is so much higher than your gym PR.
I'm not to the point of venturing that far in a meet. Maybe as i gain experience.

I actually like the thought of my 2nd attempt being my training PR. Safe.

Wilhelm wrote: ↑Thu May 10, 2018 3:00 pm Nice!
That's pretty cool that your meet PR is so much higher than your gym PR.

Thanks, @Wilhelm. I would say I'm a pretty conservative lifter. I haven't really pushed the heavy singles in the gym. Thus, when I'm in a meet, my attempts have actually been very smooth, probably leaving some weight on the platform. That is especially true for squat. Also, I have only been dedicated to lifting for just over a year. Thus, my true potential has been a moving target. I'm sure that is slowing down now.

On this attempt, I timed my descent vs. what I did in my last meet when I set my 445 squat PR. This descent was ~1.4 seconds. That one was just under 1 seconds. This one took over 2 seconds for the ascent. That one took ~1.6 seconds. For some reason, in a meet I have more of an aggressive attitude, which works for my form. I need to learn to be consistently aggressive and have the same approach to heavy singles in the gym. That is the practice part of this sport.

5/12/18

2 Week MM - WK2D3.1

BW: 203.2

BP:
4x3 @ 240 (82%)
3x2 @ 240 (82%)

Short, easy day.

5/13/18

2 Week MM - WK2D3.2

BW: 204.5

SQ:
3x3 @ 375 (82%)
3x2 @ 375 (82%)

SGDL:
4x5 @ 285 (60%)

5/16/18

BW: 206.1

Deload week

SQ: 5x4 @ 315 (68%) - H-Value = 195
2 min. rest

BP: 5x4 @ 215 (72%) - H-Value = 255
2 min. rest

Reverse engineered this workout, targeting a 200 & 250 H-value. It felt just right for a deload.

5/22/18

2 Week MM - WK2D1 - Cycle 2

BW: 202.9

Super Set (Every 2:30 on the 2:30)
- BP - 7x5 @ 215 (only intended to do 210, but it worked out fine).
- SQ - 6x5 @ 325

Chin-ups
- 10 minute density block - 44 reps ( 6x4, 4x5)

5/24/18

2 Week MM - WK2D2 - Cycle 2

BW: 202.4

SUMO:
1x1 @ 405 (90%) - Sumo PR (though still 98 lbs. less than conventional)
4x4 @ 335 (75%)

CGBP:
4x8 @ 195 (75%)

Planned to only lift 385 lbs. on sumo for my single, but it just felt too easy, so I added another 20 lbs. That felt good too. Maybe a 7.5 RPE.