Exodus Strength

I kept my log on the SS forum from 2009 to early 2018. After the SHITSTORM in late 2017 and early 2018, I decided to leave. I briefly logged on the BB Medicine forums, but wasn't super excited about that place. Exodus seems pretty interesting, so I'll give it a try.

Male
Born in 1980
5'-8
Best lifts at 218lbs: 455lb squat, 335lb bench, 535lb deadlift, 235lb press

I'm an avid Whitewater Kayaker (actually a certified instructor by the American Canoe Association). I also like the mountain bike, snow ski, hike, camp; pretty much all things outdoors. I strength train (and condition) to make me better at those things, and to help prevent or reduce injuries. Therefore, my strength training often takes a hit during the spring and summer, cause I"m out doing all those glorious things, which eat into my time and recovery.

In November 2017, I suffered a pretty rough shoulder injury while kayaking on Tallulah River in Georgia's State Park. I had an MRI in Jan 2018, and found out it was a SLAP tear with some bicep tendon issues, and a Bankart Lesion. The right shoulder labrum is pretty torn up. For professional reasons (i own my own engineering company) and recreational reasons (I didn't want to miss the season for kayak instruction) I elected to postpone surgery till October 2018 (coming up soon). So this log will be a good way to document my months leading up to the repair, and the rehab/rebuild process, post surgery.

I"m not gonna worry about the past 6 months of lost log, but I'll post all of August to get some history built.

Injury related info: I cannot flat bench due to the shoulder injury. But I can incline bench at a 20% elevation. I also cannot get the arm back to do traditional back squats, low OR high bar. I've been using a Rouge Safety Bar.

Before the injury, and for a few months after, I would kayak up to and including Class 5 whitewater.
Like this stuff: https://www.youtube.com/watch?v=GW3UtT3WQ7c&t=67s

I'm still able to kayak, but I've self limited to class 3. It is mildly painful, but I can tolerate it enough to teach, and watch my friends get crazy.

For mountain biking, I avoid big drops and rooty trails, but I can go fast and still attempt mildly technical stuff.

7-31-18
Press: 45x10,95x5,135x4,165x1,185x1,200x1,185x4,4
Deadlift: 135x5,225x4,315x1,405x1,445x1,405x4
BB Rows: 245x4

8-2-18
Safety Squat: 70x5,5,160x5,250x4,300x1,340x1,370x1,380x1,340x4
Incline Bench: 45x10,135x5,5,185x4,225x1,245x1,265x1,225x4,4
Chins: BWx7

8-3-18
Assault Bike

8-4-18
Taught a Kayak Clinic

8-6-18
Incline Bench: 45x10,10,135x5,185x4,225x1,255x1,270x1,230x4,4,4,4
Press: 45x6,95x6,135x6,155x6,6,6 (beltless)
Some DB Rows and DB Curls

8-7-18
Deadlift: 135x5,5225x5,315x1,405x1,430x4,410x4,4,4
High Bar Squat: 45x6,6,135,6185x6,225x6,255x6,6 (can't really get these heavier due to shoulder pain)
Situps and Calf Raises

8-8-18
Mountain Bike ride at Camp Croft

8-9-18
Press: 45x10,95x5,135x4,185x1,202.5x1,185x4,4,4,4
Incline 2ct Paused: 135x6,185x6,6,210x6,6,6
Chins: BWx10,8,7

8-11-18
Mountain Bike ride at Dupont State Forest

8-13-18
Incline: 45x10,135x4,185x4,225x1,255x1,275x1,232.5x4,4,4,4
Press: 135x6,157.5x6,6,6 (beltless)
Chins: BWx5, +25lbx5,5,5

8-14-18
Safety Squat: 70x5,5,160x4,250x4,300x1,340x1,380x1,340x4,4,4
RDL: 135x5,5,225x5,275x5,5,5

8-15-18
Kayak

8-16-18
Press: 45x10,95x5,135x5,185x1,205x1,187.5x4,4,4,4
Incline: 135x6,185x6,212.5x6,6,6 (3 ct paused)
BB Curls
Assault Bike intervals

8-17-18
Deadlift: 135x5,5,225x5,315x4,405x1,455x1,415x4,4,4
BB Row: 225x4,245x4,4,4

8-18-18
Mountain Bike in the AM, Kayak in the afternoon

8-20-18
Incline: 45x10,135x4,185x4,225x1,155x1,275x1,235x4,4,225x4,4
Press: 45x6,135x6,160x6,6,6 (beltless
Bunch of chins
Assault Bike

8-21-18
Safety Squat: 70x5,5,160x4,250x4,340x1,370x1,385x1,345x4,4,4,300x4
RDL: 135x5,225x5,285x5,5,5
Situps

8-23-18
Press: 45x10,95x5,135x4,185x1,207.5x1,195x4,4,185x4,4
Incline Bench: 135x6,185x6,215x6,6,6 (2 ct paused)
BB Curls
Assault Bike

8-24-18
Deadlift: 135x5,5,225x4,315x4,405x1,435x1,155x1,420x4,4,4
BB Row: 225x4,270x4 (missload), 250x4,4 too much body english on all these

8-25-18
Kayaking

Super busy this week, doing the bare minimum

8-28-18
Safety Squat: 70x5,5,160x4,250x4,300x1,340x1,390x1,350x4,4,4,300x4
Incline Bench: 45x10,135x4,185x4,225x1,255x1,272.5x1,237.5x4,4,225x4x4

8-29-18
Assault Bike

8-30-18
Press: 45x10,95x5,135x4,165x1,195x1,210x1,197.5x3,187.5x4,4,4
Deadlift: 135x4,4,225x4,315x4,405x1,435x1,465x1,425x4,4,4

8-31-18 - 9-3-18
Kayaked a bunch. Taught several clinics and did a Class 4 run on Chattooga for me.

9-4-18
Body is beat up from the weekend
Incline Bench: 45x10,95x5,135x5,185x5,225x1,255x1,265x1,235x3,3,3,3,3
Press: 45x5,95x5,135x5,155x5,5,5
Chins: BWx8,8,8

9-5-18
Safety Squat: 70x5,5,160x5,250x3,3,300x1,340x1,380x1,400x1,350x3,360x3,3,340x3
RDL: 135x5,225x5,275x5,295x5,5
Glute shit

9-6-18
Assault Bike

9-7-18
Press: 45x10,95x5,135x3,165x1,195x1,212.5x1,200x3,190x3,3,3
Deadlift: 135x5,5225x5,315x3,405x1,455x1,475x1,435x3,3,415x3

9-8-18
Taught a Kayak Clinic

Welcome to the site, @JAM.

Hope everything goes well with your surgery and recovery.

9-10-18 - BW 205
Incline Bench: 45x10,135x5,225x2,255x1,275x1,245x3,3,3,3
Press: 45x5,135x5,160x5,5,5 (beltless)
Chins
BB Cursl

9-11-18
Safety Squat: 70x5,5,160x5,250x3,340x1,390x1,405x1,365x3,3,3,345x3
RDL: 135x5,225,5x275x5,300x5,5,5
Glute, Calf, and Ab shit

9-13-18 - Body feels like hammered shit
Press: 45x10,95x5,135x3,165x1,195x1,215x1,200x3,3,190x3,3 Damn happy with my press progression, while injured.
Chins: BWx10,8,8

9-14-18
Deadlift: 135x5,5,225x5,315x3,405x1,455x1,485xF,435x3,445x3 (485 felt stapled to the floor, wtf!)
Squat: 135x5,5,225x5,275x5 (did these as low on the back as I could tolerate with the shoulder)
Glute Shit

9-15-18
Assault Bike - 20 minutes at recovery pace

**Notes:
I had set a goal of being under 200lbs by surgery time. Unless I buckle down, and stop eating like an asshole, I won't make it.
I had set goals of getting back to a 400lb safety squat, 300lb incline bench, 500lb deadlift, and 200lb press, before surgery. Safety Squat is there, and Press is well above; Hell, I might be able to hit 225lb press. But the deadlift performance this week did not give me good feelings. And the incline bench just isn't there. I'm not planning on strength training the week of surgery, as I'll be dealing with last minute work prep, and don't wanna go into surgery sore and beat up all over. This gives me about 3 weeks to make the above happen. I'm already on my taper, a little early, so I'm not real sure what/how the next couple of weeks will look. I may just peak out and test, and then do some light recovery shit for a week prior to surgery. Still thinking on this.

Wilhelm wrote: ↑Sun Sep 16, 2018 6:53 am Welcome to the site, @JAM.

Hope everything goes well with your surgery and recovery.

Thanks!

Dog shit workout

Incline Press: 45x10,95x5,135x5,225x2,255x1,245x2,235x2x5
Chins: BWx5, +30lbx3,+25lbx3x4
DB Row: 75lbx10x3 (each side)

**Exhausted today. Slept like shit this weekend. Ate like shit. Had to get up today at 4am to get my mom to the hospital for a total knee replacement. Also had my pre-op for my surgery, and found out that I'm likely to have biceps tenodesis as well. As a result of all this, I had no steam for this workout. Had to scale way back on the weights to maintain a RPE that wasn't grindy. Oh well. LIfe don't care.

9-18-18 - BW 206

Safety Squat: 70x5,5,160x5,250x3,340x1,390x1,410x1,375x2x5 (that's 2 reps for 5 sets, for you weirdos)
RDL: 135x5,225x5,275x5,305x5x3
GHD raises
Some more glute shit

Still not feeling energetic, but a helluva lot better than yesterday.

My assistance exercises today was basically just trying out a bunch of shit to see what all I can do with my arm in the sling for multiple weeks. I can't get into the GHD with one arm. I can do all lunge variations, but only with BW. I tried out some glute bridges using bands as resistance, and I can set that up with one arm. I might be able to rig up some hamstring curls with some bands. I"ll try some band based good mornings next time. And i may try to rig up some sort of belt squat using my landmine anchor. I'm still waiting on my redesigned plate carrier for the leg press to get welded up. As long as I can bait my wife into loading if for me, I can leg press until I puke.

9-18-18 - BW 205

Press: 45x10,95x5,135x3,185x1,205x1,225xF,205x2,2,195x2x3
Chins: BWx14, BWx5x4
Single Arm Landmine Row: +25lbx10x2 each arm

Really wanted that 225 press, but it got stuck right above the forehead. A bodyweight press double isn't anything legendary, but I guess it is decent all things considered.

2018-09-21 - BW 208 (tacos last night)

Squat: 45x5x2,135x5,225x5,275x2,315x2,365x1,385x1 (no sleeves, mid bar placement)
GHR: BWx6,6,6
Glute Bridge: Blue Band x 20x4
Donkey Kicks: Blue Band x 20x3
Banded GM: Blue Band x20x2

So, for the 1st time since the injury, I was able to get the normal ole squat bar on my back, albeit a touch higher than I'd like, without much shoulder pain. I worked up to an easy single, without sleeves. I may do my test next week with this squat style, since I had already hit my goal of a 405lb safety squat. Just weird that NOW, 3 weeks prior to surgery, I can squat again without terrible pain.

I also just ran thru all the glute shit that I can do with one arm in a sling. My wife was laughing at me, while I did all this nonsense. However, silly stuff will be better than no stuff. Got an insane glute/low back pump. Instagram Booty Model here I come.

2018-09-22
Mountain Bike Ride at Camp Croft

2018-09-23
Kayaking Section 4 of the Chattooga River

So this is where you are posting now?

How is it over here? I too stopped posting at SS. I know shit went down but not exactly sure what.

djl236 wrote: ↑Tue Sep 25, 2018 6:13 am So this is where you are posting now?

How is it over here? I too stopped posting at SS. I know shit went down but not exactly sure what.

Yea, I kind of missed posting. I find Instagram too annoying for regular use.....maybe just highlights on that platform.

Quality/Content is more interesting over here. Kong posts here. Hanley posts here. I like reading their stuff.

2018-09-24

Light day....

Squat: up to 315x2
Press: up to 155x2,2
One set of chins, one set of glute ham raises

Will test squat, press, and deadlift maxes on Thursday this week. Not really expecting anything fantastic, just making a baseline of where I'm at prior to surgery. Will give me something to shoot for on my post-surgery return.

Ordered a CPAP yesterday. Gonna give it another try. Tired of being chronically tired.

2018-09-25

20 minutes liss on the assault bike