Exodus Strength

Thursday is an Off Day

Bike Erg: 25 minutes

Friday Traveling

Main
SSB Squat: 300 x 3s x 5r
Bench: 260 x 5 x 5
Bench: 170 x 5s x 10r

Tonnage
Squat: 4,500
Bench: (6,500 + 8,500) = 15,000
-----------------‐---------------------------------
Total: 19,500

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Intense day of work and travel. Limited time to lift.
The backoff sets of bench are super fast (10 or 12 minutes total) and easy.
Wish I'd had time to get some back work in.

Saturday is an Off Day

Bike Erg: 1 hour

Sunday is an Off Day

Bike Erg: 80 minutes

Monday

Main
SSB Squat: 260 x 5 x 5
Bench: 260 x 5 x 5
Bench: 175 x 5s x 10r
T-Bar Rows (close grip): 200 x 6s x 8r
T-Bar Rows (wide grip): 160 x 6s x 10r

Aux
Psoas Curls: 50 x 5 x 5
Overhead Press: 140 x 5 x 5

Tonnage
SSB Squat: 3,900
Bench: (6,500 + 8,750) = 15,250
T-Bar Rows (9,600 + 9,600) = 19,200
Overhead Press: 3,500
----------------------------------------------------------
Total: 41,850

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Squats were light today because legs are a little wrecked from biking.

Over the weekend a friend's 6 year old punched my stomach and said "wow, your stomach is big but also super hard!."
In a way it was flattering. It also made me remember an article I'd read about how people with large, hard stomachs had more visceral fat than people with large, softer stomachs and so were more at risk of bad health outcomes. It's been years, so maybe the science has changed, or maybe I'm remembering incorrectly. Either way, hopefully biking and running will shrink my stomach a little.

Monday Night

Bike Erg: 23 minutes

Wed Night

Main
Straight Bar Deaflift: 420 x 5 x 5
Bench: 260 x 5 x 5
Bench: 185 x 5s x 10r
T-Bar Rows (close grip): 200 x 5s x 8r

Tonnage
Deads: 10,500
Bench: (6,500 + 9,250) = 15,750
T-Bar Rows: 8,000
---------------------------------------------------
Total: 34,250

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Deadlifting in outdoor Southern humidity is. . . the shit.

Didn't get to lift until much later in the day than normal. This means likely won't get in biking tonight. F.

Not a bad session overall.

Thursday is an Off Day

3 mile run

Running is still terrible, but getting less so.

Friday is Cut Short

Main
SSB Squat: 300 x 3s x 5r
SSB Squat: 240 x 5 x 5
Bench: 270 x 5s x 3r
Bench: 240 x 6 x 6
T-Bar Rows: 200 x 5s x 8r

Tonnage
SSB Squat: (4,500 + 6,000) = 10,500
Bench: (4,050 + 8,640) = 12,690
T-Bar Rows: 8,000
----------------------------------------------------------
Total+: 31,190

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Life cut into my session halfway though.
Hope to get the rest in tomorrow.

Inspired to do heavier triples with bench after reading some stuff Hanley wrote.

Have a good weekend, all.

Saturday is an Off Day

Bike Erg: 60 minutes

Sunday is an Off Day

Bike Erg: 60 minutes

Missed my long walk Saturday morning. F.

Monday Night: Back At It

Main
SSB Squat: 300 x 3s x 5r
SSB Squat: 250 x 5 x 5
Bench: 270 x 5s x 3r
Bench: 225 x 8s x 5r
T-Bar Rows (close grip): 200 x 5s x 8r

Aux
Overhead Press: 135 x 6s x 5r
Reverse Hyper: 160 x 5s x 10r

Tonnage
SSB Squat: (4,500 + 6,250) = 10,750
Bench: (4,050 + 9,000) = 13,050
T-Bar Rows: 8,000
Overhead Press: 4,050
----------------------------------------------------------
Total: 35,850

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So. Fucking. Hot. And. Humid.
When I come in from my garage my shirt and pants are soaked, like I ran a marathon.
Skipped out on a few exercises like ez curls, psoas curls, etc. Just too hot, session already takes too long.

Bench backoff sets of 225 x 8s x 5r might seem excessive. I kept rest periods low and decided to continue until either bar speed slowed or I got bored.

Wed Night

Straight Bar Deads: 405 x 5 x 5
Straight Bar Deads: 315 x 5 x 5
Bench: 275 x 5s x 3r
Bench: 225 x 5 x 5
T-Bar Rows (close grip): 210 x 6 x 6

Tonnage
Deads: (10,125 + 7,875) = 18,000
Bench: (4,125 + 5,625) = 9,750
T-Bar Rows: 7,560
-----------------------------------------------------
Total: 35,310

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Unusually late start tonight. Limited time. Did what I could. Better than nothing.

Thursday Night is an Off Day

EZ Curls: 100 x 5s x 8r

Bike Erg: 60 minutes

Friday

Main
SSB Squat: 300 x 3s x 5r
SSB Squat: 250 x 5 x 5
Bench: 275 x 5s x 3r
Bench: 225 x 5 x 5
T-Bar Rows (close grip): 210 x 6 x 6

Aux
Overhead Press: 135 x 5 x 5

Tonnage
SSB Squat: (4,500 + 6,250) = 10,750
Bench: (4,125 + 5,625) = 9,750
T-Bar Rows: 7,560
Overhead Press: 3,375
----------------------------------------------------------
Total: 31,435

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Benching 275 for triples was easy on Wed. Bit of a challenge last night. Will keep triples at 275 for awhile longer yet until they're easier.
Squatting 300 continues to be a MF. I think because legs are always fried from biking.
I'm optimistic of progress going forward.

Good times.

Saturday Morning

6 mile walk

Saturday Night

Bike Erg: 23 minutes

Sunday is an Off Day

Bike Erg: 36 minutes

Bench 1 rep at RPE 8: 295

Monday Fun Day (They Took Trump's Passports)

Main
SSB Squat: 280 x 5 x 5
Bench: 275 x 5s x 3r
Bench: 225 x 8s x 5r
T-Bar Rows (close grip): 210 x 5 x 5
T-Bar Rows (wide grip): 160 x 5s x 10r

Aux
Psoas Curl: 60 x 5 x 5
Overhead Press: 150 x 5 x 5
Reverse Hyper: 160 x 5s x 10r

Tonnage
SSB Squat: 7,000
Bench: (4,125 + 9,000) = 13,125
T-Bar Rows: (5,250 + 8,000) = 13,250
Overhead Press: 3,750
-----------------------------------------------------------
Total: 37,075

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When I do Overhead Press it's not really to get stronger. I do it at the end of my workout, I'm tired, I'm out of time, and I knock out Overhead Press for just two reasons: shoulder pre-hab and tricep assistance.
Since those are the only goals I usually keep the weight light (135) and rest periods short (90 seconds).
So, today, I got bored and decided to Overhead Press 150 instead of 135. I was surprised to find 150 felt super easy. Until the last set it didn't feel much different than 135.

I already know how dumb it would be, but I would like to order the nunchuk grips from Rogue. Grip stuff is a huge weakness of mine every year or two when I get back into it.

hector wrote: ↑Mon Aug 15, 2022 6:33 pm When I do Overhead Press it's not really to get stronger. I do it at the end of my workout, I'm tired, I'm out of time, and I knock out Overhead Press for just two reasons: shoulder pre-hab and tricep assistance.
Since those are the only goals I usually keep the weight light (135) and rest periods short (90 seconds).
So, today, I got bored and decided to Overhead Press 150 instead of 135. I was surprised to find 150 felt super easy. Until the last set it didn't feel much different than 135.

Same. OHP with a barbell started fucking with my hands, almost like an arthritic thing, so I dropped them a few months ago. I now do Arnold presses every few sessions - I’m talking just two or three sets - for those same reasons. I don’t think my overhead pressing strength has suffered at all. Putting aside my old man hands, I really think I could be in PR territory in three or four weeks. Probably less.