Exodus Strength

23 May 2021 (SBS W4D2)
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AM BW: 187.5

Bench Press: 200x5x10
ssb squat: 285x4x8

widened my stance a bit and tried pulling apart the handles for the ssb.... seemed to slightly improve my upper back rounding issues. I think what helped more was going more slowly through the reps, though. Will probably post another check Wed.

23 May 2021 (SBS W4D3)
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AM BW: 186.5

close grip bench: 180x7x10
conventional dl: 375x5x8

could have done at least another set under the rir limit, but i had a meeting to go to, and my hands were feeling kind of beat up.

26 May 2021 (SBS W4D4)
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AM BW: 187.0

overhead press: 130x5x8
ssb squat: 290x4x7

27 May 2021 (SBS W4D5)
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AM BW: 186.0

3 ct pause bench: 185x6,5 (yikes)
Sumo DL (strapped): 350x7x8

1 June 2021 (SBSW5D1)
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AM BW 190

BTN Press: 130x6,4 (yikes again)
Squats: 305x4x4 (yikes thrice)
chins: BW+20x10x3,12

Felt pretty rusty coming off of the 4 days I had completely off eating and sleeping like crap, who knew?

2 June 2021 (SBSW5D2)
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AM BW: 186.5

Bench press: 225x4x4,3 <-- surprised me that I was able to get that many sets across at 225

Logging now because I'm not totally sure when I'll have time today to get squats in; have a doula appointment and the in-laws will be in this afternoon and I also need to find time to work, so we'll see.

3 June 2021 (SBS W5S3)
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am bw: 187

close grip bench: 205x5 (lol) , 235xf <-- failed to get 6 reps as prescribed, then said I'd try for a heavy single, and that didn't work out, so I called it.
conventional dl: 410x4x7 <-- fine.

didn't end up making up ssb work from yesterday. I'm supposed to do it tomorrow, so that will likely be my only ssb session for the week

4 June 2021 (SBS W5S4)
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am bw: 187

overhead press: 145x4x6, 145x1,155x1,160x1,162.5x1 [PR]
ssb squat: 295x4x7

in laws are in town so schedule's even more fucked than normal. decided to do some heavy work *after* my volume presses, and squeaked out a literal 2.5 lb pr.
could have done another set of squats, but the last rep of the last set felt like it would look ugly, so I didn't.

5 June 2021 (SBS W5D5)
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am bw: 188

3 ct bench: 190x6x7
sumo dl: 385x6x7

I've been strapping my sumo dl for a couple reasons. first, my barbell / grip width makes it so that most/all of my grip is on the smooth part of the bar which would be okay, but it hurts like hell to hook (much more than on the knurling for some reason) and my right thumb has had a quasi injury on the pad for a while which i tried to just suck it up and non-strap dl through, but that was a bad call.

would have done pullups, but our baby shower is today, so i'll probably just do some tomorrow am.

7 June 2021 (SBS W6D1)
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am bw: 188

squat: 325x3x4
btn press: 130x5x7

gonna start back incorporating heavy singles prior to worksets because i think that helped a fair bit with the heavy weeks.

8 June 2021 (SBS W6D2)
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am bw: 188

bench press: 240x2x2,1 <-- supposed to be triples @8 oops
ssb squat: 295x4x7 <-- these were rough.

I am wondering about whether it would be good to incorporate heavy singles (almost certainly yes) and whether I am doing too much volume during the week (not sure). The weeks of peak intensity throughout the block seem to go relatively poorly relative to the weeks of peak volume.

10 June 2021 (SBS W6D3)
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am bw: 188


close grip bench 205x5x7
dl: 440x2 (ugh)

didn't have it for deadlifts today, unfortunately. could tell even on my last warmup at 405 that it didn't go like it normally does.

11 June 2021 (SBS W6D4)
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am bw: 188.5

ohp: 155x1, 160x1,162.5x1, 165x1@9ish (PR), 167.5xf, 150x3x4,2
ssb squat: 315x1 @ 7 ish (PR) , 300x4x7

starting to reintroduce singles. we'll see if that helps the heavier work

12 June 2021 (SBS W6D5 pt 1)
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am bw: 190 uh

3ct pause bench: 240@9ish + 210x4 (poop)

13 June 2021 (SBS W6D5 pt2)
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am bw: 190 uh

sumo: 415x5x5

had to fit these in during the afternoon before a baby class. these were a litte rough, but ok.

deload week this week, thank God

Thus concludes a slightly modified first block of SBS programming.

Thoughts:
--weeks 5 and 6 are middling to bad for me. I think there are two things. First is that I'm able to just crank out sets at ~<80% or whatever the percentage is no prob, so my e1rm or proxy gets high. The combination of fatigue from high volumes and the intensity in the last couple weeks is not great. Week 5 is probably actually the inflection point. Second, I haven't been doing heavy singles, so I'm out of practice at higher weights. In the interest of DoInG tHe ScIeNcE, I'll be putting those back in.

-- I also should probably put back in the accessory and back work that I've been shamefully neglecting.

-- i am loving the ssb. don't know whether it's doing anything for my low bar squat yet, but i love it and am going too keep doing it 2x / week. programming will change from an ~ lp to the usual periodization scheme for the second block

-- i'm nudging up against what i told myself would be the top weight i would allow myself to get to (~190) before starting cutting again. I *may* relax this upper limit a little bit, but it will depend on what my waist is doing. If I'm at or above 33" waist (which I don't think I am, given how my pants are fitting and my prior measurements) probably not.

15 June 2021 (SBS W76D1 -- deload week)
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am bw: 188.5

squats: 235x5x5
btn press: 115x5x5

16 June 2021 (SBS W76D2 -- deload week)
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am bw: 186.5

bench press: 165x5x5
ssb squat: 245x5x5

fine, despite having ~ very few carbs for the last few days

17 June 2021 (SBS W76D3-- deload week)
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am bw: 186.5

cg bench press: 175x5x5
dl: 305x5x5

fine.

Had people over for like 5 days and was real busy, so didn't do a whole lot of the rest of the deload week and started W8 late.

23 June 2021 (SBS W8D1)
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changed today to an upper day instead of full body since I didn't feel like squatting but wanted to get some stuff in

BTN Press: 120x6x7
Bench Press: 205x4x8

fine.

also, john mcafee was both a fucking awful human being and a god-tier troll.

Have really not been feeling it this week. Did some stuff. Will likely resume my normal programming tomorrow

25 June 2021 (SBS W8D2 but whatever W8 is actually next week because I was a lethargic dipshit this week)

AM BW 188.5

CGBP: 185x6x7
SSB Squat: 255x6x4

switching rep schemes for the ssb squat so it's in accord with the rest of my programming. miscalculated the ssb weight and had 20 more lbs on the bar and was wondering why i was skeptical that i wouldn't overshoot the prescribed rpe .

26 June 2021 (SBS W8D1)
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AM BW: 188.5

Not good start to the block! Shat the bed on squats and then pressing was meh (worse than when I did BTNs the other day, which makes me think this was just an off afternoon, but still)

Back squat: 295x1 @8 beltless , 315x1@8, 295x4x1 (felt like I hit RPE limit so I stopped).
ugh

BTN Press: 120x6x4
felt slow and rough

decline situps: BWx10 , BW+25x10x2
chins: bwx10x3

27 June 2021 (SBSW8D2)
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AM BW: 190.5

Bench press: 235x1 @8ish + 205x4x10. widened my grip on these by about 3/4-1 inch on each side. Made it slower but didn't noticeably affect difficulty.
SSB squat: 260x6x7
pullups: bwx10x3

fine