Exodus Strength

Saturday, April 8, 2023
BW: 89.9 kg

Rehab / Maintenance

Bench Press
75 kg x 5 x 10

My arm still hurts when putting it in a low bar squat position. Damn. And I hate SSB squats.

The pain in my arm has become more localized, and I realized it is golfer's elbow. I ordered a Therabamd Flexbar. Hopefully, it will do the trick.

JohnHelton wrote: ↑Sun Apr 09, 2023 12:15 pm The pain in my arm has become more localized, and I realized it is golfer's elbow. I ordered a Therabamd Flexbar. Hopefully, it will do the trick.

I've dealt with golfer's elbow a few times. The flexbar is awesome. You should be good to go in a few weeks of using it. What also helped me is doing 100 curls and tricep extensions (super light) every session on top of the flexbar work. Different hand positions and grips (i.e. 33 reverse curls, 33 hammer curls, 33 supinated curls).

SeeMac wrote: ↑Mon Apr 10, 2023 6:52 am

JohnHelton wrote: ↑Sun Apr 09, 2023 12:15 pm The pain in my arm has become more localized, and I realized it is golfer's elbow. I ordered a Therabamd Flexbar. Hopefully, it will do the trick.

I've dealt with golfer's elbow a few times. The flexbar is awesome. You should be good to go in a few weeks of using it. What also helped me is doing 100 curls and tricep extensions (super light) every session on top of the flexbar work. Different hand positions and grips (i.e. 33 reverse curls, 33 hammer curls, 33 supinated curls).

This is good to hear. Thank you.

I do that too, a couple of sets of light curls at the end of each session to help with elbow problems. Seems to work.

April 10, 2023
BW: 89.8 kg

Rehab / Maintenance

Bench Press
77.5 kg x 5 x 10
Easy, but I got a little pump from this.

April 12, 2023
BW: 89.8 kg

Rehab / Maintenance

Bench Press
82.5 kg x 5 x 10
OT 1:32

SSB Squat
52.5 kg x 10 x 5
OT 2:23
I didn't want to do legs, so I did this.

Barbell Curls
20 kg x 16 @ ~8

Are you just averaging out your rest times based on total time, or are you actually intentionally doing OT 1:32 and 2:23?

broseph wrote: ↑Thu Apr 13, 2023 11:48 am Are you just averaging out your rest times based on total time, or are you actually intentionally doing OT 1:32 and 2:23?

I am actually doing those intervals, using a timing app on my phone. I have basically mapped out a progress that adds weight each session and also adds a bit of time each session. I'm starting at a total of 10 minutes and working up to 20 minutes.

JohnHelton wrote: ↑Sat Apr 15, 2023 2:45 pm

broseph wrote: ↑Thu Apr 13, 2023 11:48 am Are you just averaging out your rest times based on total time, or are you actually intentionally doing OT 1:32 and 2:23?

I am actually doing those intervals, using a timing app on my phone. I have basically mapped out a progress that adds weight each session and also adds a bit of time each session. I'm starting at a total of 10 minutes and working up to 20 minutes.

Very cool. That would definitely help me with maintaining confidence as the weights progress.

April 17, 2023
BW: 89.6 kg

Rehab / Maintenance

Bench Press
85 kg x 5 x 10
OT 1:37

SSB Squat
60 kg x 5 x 10
OT 1:11
I decided to switch from 10r x 5s to 5r x 10s. I hate high rep squats, even if they are light.

April 21, 2023
BW: 89.3 kg

Rehab / Maintenance

Bench Press
87.5 kg x 5 x 10
OT 1:41

I'll squat tomorrow.

I've mapped out my rehab for the next 4 weeks. I'm trying to be a bit more structured and get some pulling in as well. There is a gap in the dates as I will be out of town for a bit. My planned weights may seems a bit arbitrary, but they all stem from formulas. When you are a nerd, that is how you operate.

https://docs.google.com/spreadsheets/d/ ... sp=sharing

Saturday, April 22, 2023
BW: 89.3 kg

Squat
90 kg x 4 x 8
OT 1:39
I was going to do SSB Squats, but I found I could do low bar if I moved each hand out about 2". There was a little bit of pain in my arm, but not such that I couldn't handle it. I adjusted my e1RM on the spreadsheet accordingly.

Bench Press
90 kg x 5 x 10
OT 1:46
These were a little harder than I expected. Then I remember that I benched yesterday too. That might have something to do with it. The plan is to do 92.5 kg on Monday. Hopefully I will be able to get all the reps.

Since I'm going to be doing low bar squats, then I will pair that with sumo rather than conventional deadlifts.

April 24, 2023
BW: 89.3 kg - had to move my lever belt in a space. That is a good sign.

Rehab / Maintenance

Bench Press
92.5 kg x 5 x 10
OT 1:48
This felt better than 90 kg did on Saturday.

Sumo
147.5 kg x 3 x 6
OT 2:18
Easy. Good starting point.

Program:
https://docs.google.com/spreadsheets/d/ ... sp=sharing

April 27, 2023
BW: 89.1 kg
Waist: 87.8 cm / 34.6" - improvement

Rehab / Maintenance

Squat
110 kg x 4 x 8
OT 1:52
Felt good. I have moved my pinkie fingers to the outside rings. Previously they were on the inside rings. That has relieved the tension on my tendonitis. I also think it has allowed me to get into a better low bar position. Previously, I think I was somewhere between high bar and low bar. The weight was light, but my form felt really good.

Bench Press
92.5 kg x 5 x 10
OT 1:51
Same weight as last time.

April 29, 2023
BW: 89.0 kg

Rehab / Maintenance

Bench Press
95 kg x 5 x 10
OT 1:53
This is starting to feel like a real workout.

Sumo
162.5 kg x 3 x 6
OT 2:37

I am starting to get motivated to push the weight. However, I need to finish the current schedule, which ends on 5/24. I will then be traveling about 1 week out of every month for the summer. However, I will just treat those travel weeks as deloads and try to start a real program in between. I haven't decided what that program is yet.

May 1, 2023
BW: 88.9 kg

Squat
122.5 kg x 4 x 8
OT 2:06

Bench Press
55 kg x 5
70 x 3
90 x 1
110 x 1
135 x 1 @ 6
145 x 1 @ 8.5 (.25 m/s) (e1RM = 154/339)
100 x 5 x 6 OT 2:00
I decided to test my strength a bit today. This felt okay. Not the best but not terrible given not lifting heavy for awhile. Screwed up the video.

Traveling for the next week.

I think my next cycle will include some singles. That will give me some e1RM feedback which I miss when strictly doing lower intensity work.

May 6, 2023

Rehab / Maintenance

Bench Press
210 lb x 5 x 10
I got a little lifting in on the road.

May 10, 2023
BW: 88.8 kg - I did a pretty good job not gaining weight while traveling. Riding 1,740 miles on my motorcycle probably burned some calories.

ES 1.1

Squat
in kg
152.5 x 4
157.5 x 4
162.5 x 4 @ 7.5 (e1RM = 198/437)



Bench Press
102.5 x 5
107.5 x 5
110 x 5 @ 7.5 (e1RM = 138/304)
100 x 5

I cut both of these lifts by one set. I am hoping to avoid DOMS.

I decided to jump into a program. I artificially dropped my e1RMs to gain some momentum. I'm shooting for a top set @8, but if it is less, then I will record it as @7.5. This will bump the e1RM for next time by just a small amount. I think I will be hitting true @8s in not too long. Time to get serious about seeking PRs again.

JohnHelton wrote: ↑Wed May 10, 2023 12:55 pm May 10, 2023
BW: 88.8 kg - I did a pretty good job not gaining weight while traveling. Riding 1,740 miles on my motorcycle probably burned some calories.

ES 1.1

Squat
in kg
152.5 x 4
157.5 x 4
162.5 x 4 @ 7.5 (e1RM = 198/437)



Bench Press
102.5 x 5
107.5 x 5
110 x 5 @ 7.5 (e1RM = 138/304)
100 x 5

I cut both of these lifts by one set. I am hoping to avoid DOMS.

I decided to jump into a program. I artificially dropped my e1RMs to gain some momentum. I'm shooting for a top set @8, but if it is less, then I will record it as @7.5. This will bump the e1RM for next time by just a small amount. I think I will be hitting true @8s in not too long. Time to get serious about seeking PRs again.

No way my squat e1rm is more than yours. You’ll progress quickly.