Exodus Strength

MM
Thursday, January 26, 2023
BW: 91.9 kg

Squat
137.5 kg x 5,5,5,5,5,5,5,5
Notes: 8 x 5 x 65%, TM=211.5 kg, H=327

MM
Sunday, January 29, 2023
BW: 91.8 kg

Bench Press
12 x 2 x 112.5 kg
Notes: TM = 144 kg. Every 1:45. Pretty easy. @broseph Do you find higher rep sets harder than lower reps sets at the same H-value? This was targeted at H=500, just like my previous bench session of 12x5x65%. However, that previous workout was definitely a bit harder. I might scale my target H-value up as I decrease reps. At least for bench.

JohnHelton wrote: ↑Sun Jan 29, 2023 11:37 am MM
Sunday, January 29, 2023
BW: 91.8 kg

Bench Press
12 x 2 x 112.5 kg
Notes: TM = 144 kg. Every 1:45. Pretty easy. @broseph Do you find higher rep sets harder than lower reps sets at the same H-value? This was targeted at H=500, just like my previous bench session of 12x5x65%. However, that previous workout was definitely a bit harder. I might scale my target H-value up as I decrease reps. At least for bench.

Yes, I think that's a pretty common sentiment. Especially if you're coming from a strength block vs hypertrophy/work capacity block. My rest times are longer and my H-values smaller with lower intensities (as a general rule).

MM
Wednesday, February 1, 2023
BW: 91.6 kg

Conv. Deadlift
in kg
197.5 x 1 @ 7.5
150 x 4 x 5
Notes: TM = 215 kg Decided to use a single with backoff on deadlift.

Deload
Friday, February 3, 2023
BW: 91.4 kg

Bench Press
97.5 kg x 3 x 5
Notes: Easy.

Deload
Sunday, Feb 5, 2023
BW: 91.4 kg

Squat
142.5 kg x 3 x 4

Legs & Shoulders
Thursday 9 Feb 2023, 14:08
BW: 91.3 kg

Squat (Barbell)
Set 1: 355 lbs × 3
Set 2: 355 lbs × 3
Set 3: 355 lbs × 3

Seated Leg Press (Machine)
Set 1: 250 lbs × 12
Set 2: 270 lbs × 12
Set 3: 290 lbs × 12

SUPERSET
Seated Leg Curl (Machine)
Set 1: 70 lbs × 15
Set 2: 80 lbs × 15
Set 3: 90 lbs × 11
Leg Extension (Machine)
Set 1: 80 lbs × 13
Set 2: 80 lbs × 13
Set 3: 80 lbs × 14

Seated Overhead Press (Dumbbell)
Set 1: 45 lbs × 10
Set 2: 50 lbs × 12
Set 3: 50 lbs × 12

SUPERSET
Lateral Raise (Dumbbell)
Set 1: 20 lbs × 15
Set 2: 15 lbs × 16
Face Pull (Cable)
Set 1: 43 lbs × 14
Set 2: 43 lbs × 14

Notes: I'm probably going to be sore from this. On the retirement front, I got my deal worked out. The attorneys just need to write it up. It looks like my last day will be at the end of April.

Congratulations. That's pretty awesome.

Congrats man. Working for a living sucks.

Hardartery wrote: ↑Thu Feb 09, 2023 6:56 pmWorking for a living sucks.

Can confirm.

Congratulations!

Congratulations!

@MarkKO @Hardartery @Renascent @slowmotion Thanks, guys. I'm pretty excited about it. I don't know exactly what the future holds, but I'm approaching that like an adventure. We have had some set backs on building our house in Montana. We are doing a total redesign. Thus, we won't be able to start that house until summer of 2024. You can only pour a foundation in the summer due to snow. Also, we plan to sell our house in Dallas before we begin construction. However, we still have kids that are spending time in this house right now. My oldest is back at home for now, and I don't know how long that will last. My other daughter will be coming home this summer too to do an internship at my company. Eventually they will all be out though.

JohnHelton wrote: ↑Fri Feb 10, 2023 6:59 am Thanks, guys. I'm pretty excited about it. I don't know exactly what the future holds, but I'm approaching that like an adventure. We have had some set backs on building our house in Montana. We are doing a total redesign. Thus, we won't be able to start that house until summer of 2024. You can only pour a foundation in the summer due to snow. Also, we plan to sell our house in Dallas before we begin construction. However, we still have kids that are spending time in this house right now. My oldest is back at home for now, and I don't know how long that will last. My other daughter will be coming home this summer too to do an internship at my company. Eventually they will all be out though.

Congrats, John! That's awesome.

When you're able to sell your house, and before you get to move in to the new one, you may be interested in an idea we had for retirement. We're going to go to a fun place and rent a cheap apartment or something short term--like 3 to 6 months--and just play. If you like it, then great, have fun, but if it sucks, then you're not stuck in a really long commitment, nor will it likely break your finances to just leave.

alek wrote: ↑Fri Feb 10, 2023 8:27 am

JohnHelton wrote: ↑Fri Feb 10, 2023 6:59 am Thanks, guys. I'm pretty excited about it. I don't know exactly what the future holds, but I'm approaching that like an adventure. We have had some set backs on building our house in Montana. We are doing a total redesign. Thus, we won't be able to start that house until summer of 2024. You can only pour a foundation in the summer due to snow. Also, we plan to sell our house in Dallas before we begin construction. However, we still have kids that are spending time in this house right now. My oldest is back at home for now, and I don't know how long that will last. My other daughter will be coming home this summer too to do an internship at my company. Eventually they will all be out though.

Congrats, John! That's awesome.

When you're able to sell your house, and before you get to move in to the new one, you may be interested in an idea we had for retirement. We're going to go to a fun place and rent a cheap apartment or something short term--like 3 to 6 months--and just play. If you like it, then great, have fun, but if it sucks, then you're not stuck in a really long commitment, nor will it likely break your finances to just leave.

I think that is a great idea. However, we will probably rent a house in Bozeman so that we can supervise the house being built. Of course, that isn't a bad place to rent either...which is why we are moving there in the first place.

Bench & Triceps
Saturday 11 Feb 2023, 13:12
BW: 91.1 kg

Bench Press (Barbell)
Set 1: 125 lbs × 5 [Warm-up]
Set 2: 155 lbs × 5 [Warm-up]
Set 3: 185 lbs × 3 [Warm-up]
Set 4: 200 lbs × 5
Set 5: 230 lbs × 5
Set 6: 260 lbs × 9 @ 8.5 (Rep PR)
Set 7: 155 lbs × 10
Set 8: 155 lbs × 10
Set 9: 155 lbs × 10
Set 10: 155 lbs × 10
Set 11: 155 lbs × 10
Notes: e1RM = 159/351. Decided to do a little 5/3/1 with BBB.



Triceps Pushdown (Cable - Straight Bar)
Set 1: 60 lbs × 15
Set 2: 63 lbs × 15
Set 3: 63 lbs × 12

Looked good too. I got to keep on my toes if I want to keep up with your bench.

MarkKO wrote: ↑Sat Feb 11, 2023 3:41 pm Looked good too. I got to keep on my toes if I want to keep up with your bench.

Thank you. My bench has been moving after having been stalled for forever.

JohnHelton wrote: ↑Sat Feb 11, 2023 12:51 pm Bench & Triceps
Saturday 11 Feb 2023, 13:12
BW: 91.1 kg

Bench Press (Barbell)
Set 1: 125 lbs × 5 [Warm-up]
Set 2: 155 lbs × 5 [Warm-up]
Set 3: 185 lbs × 3 [Warm-up]
Set 4: 200 lbs × 5
Set 5: 230 lbs × 5
Set 6: 260 lbs × 9 @ 8.5 (Rep PR)
Set 7: 155 lbs × 10
Set 8: 155 lbs × 10
Set 9: 155 lbs × 10
Set 10: 155 lbs × 10
Set 11: 155 lbs × 10
Notes: e1RM = 159/351. Decided to do a little 5/3/1 with BBB.



Triceps Pushdown (Cable - Straight Bar)
Set 1: 60 lbs × 15
Set 2: 63 lbs × 15
Set 3: 63 lbs × 12

I dont know how you resisted not going for a tenth rep there. Looked very comfortable, great PR.

houzi wrote: ↑Sun Feb 12, 2023 7:29 am I dont know how you resisted not going for a tenth rep there. Looked very comfortable, great PR.

I didn't even think about going to 10. I was just waiting for the velocity device app to tell me I had hit 8 or higher RPE. I had it set to beep when I was slower than .28 m/s. The last rep was .24 m/s.

Back
Tuesday 14 Feb 2023, 14:19
BW: 91.3 kg

Deadlift (Barbell)
Set 1: 295 lbs × 5
Set 2: 340 lbs × 5
Set 3: 390 lbs × 9 @ 8.5
Notes: I didn't want to do any backoff sets after that. e1RM = 239/527



Bent Over Row (Barbell)
Set 1: 95 lbs × 15
Set 2: 97.5 lbs × 15
Set 3: 100 lbs × 14 @ 9.0

Lat Pulldown (Cable)
Set 1: 110 lbs × 14
Set 2: 110 lbs × 11
Set 3: 100 lbs × 12

Straight-Arm Pulldowns (Cable)
Set 1: 50 lbs × 10
Set 2: 53 lbs × 10
Set 3: 57 lbs × 8