Exodus Strength

hector wrote: ↑Wed Aug 31, 2022 3:34 pmFor 405 x 5 x 5 today I could just do 2.5 minutes between sets. Before I started biking 405 x 5 x 5 would have still been easy, but I would have taken 3.5 to 4 minutes between sets.

This is awesome. I'd be afraid of spontaneously combusting.

Renascent wrote: ↑Wed Aug 31, 2022 6:55 pm

hector wrote: ↑Wed Aug 31, 2022 3:34 pmFor 405 x 5 x 5 today I could just do 2.5 minutes between sets. Before I started biking 405 x 5 x 5 would have still been easy, but I would have taken 3.5 to 4 minutes between sets.

This is awesome. I'd be afraid of spontaneously combusting.

I may yet.
Hope you didn't nocebo me!

hector wrote: ↑Wed Aug 31, 2022 3:34 pm Aside: I've gotten big into biking this past year. I've done over 2 million meters. Which is not a lot for an actual rider, but it's huge for someone like me starting from zero.
I haven't lost any weight. But my recovery between sets of deadlifts is way better than it used to be. For 405 x 5 x 5 today I could just do 2.5 minutes between sets. Before I started biking 405 x 5 x 5 would have still been easy, but I would have taken 3.5 to 4 minutes between sets.
And these abbreviated rests when deadlifting 405 x 5 x 5 are in the context of my legs already being fried from biking last night and this morning.

I managed to get to work capacity like this for a while in my intermediate phase and it made training so much more enjoyable to be taking short rests and not having cardio be a limiter. I think it really makes training better, even if it doesn't improve the weight on the bar.

I guess Saris may be going out of business, so hopefully their smart trainers won't have any future issues...but if it fits your budget, I'd look into them (Wahoo, Saris...maybe another brand).

We have the H3, and it's awesome (well, I only used it s few times, wife uses it more).

IIRC, weren't you doing BJJ before ?

cgeorg wrote: ↑Thu Sep 01, 2022 1:49 pm

hector wrote: ↑Wed Aug 31, 2022 3:34 pm Aside: I've gotten big into biking this past year. I've done over 2 million meters. Which is not a lot for an actual rider, but it's huge for someone like me starting from zero.
I haven't lost any weight. But my recovery between sets of deadlifts is way better than it used to be. For 405 x 5 x 5 today I could just do 2.5 minutes between sets. Before I started biking 405 x 5 x 5 would have still been easy, but I would have taken 3.5 to 4 minutes between sets.
And these abbreviated rests when deadlifting 405 x 5 x 5 are in the context of my legs already being fried from biking last night and this morning.

I managed to get to work capacity like this for a while in my intermediate phase and it made training so much more enjoyable to be taking short rests and not having cardio be a limiter. I think it really makes training better, even if it doesn't improve the weight on the bar.

100%!!!!
Recovering faster between sets also lets you get more volume done in the same amount of time, so, in the long run, I think will lead to more gains.
And even if it doesn't, it's still a more pleasant way to work out.

KOTJ wrote: ↑Thu Sep 01, 2022 2:57 pm I guess Saris may be going out of business, so hopefully their smart trainers won't have any future issues...but if it fits your budget, I'd look into them (Wahoo, Saris...maybe another brand).

We have the H3, and it's awesome (well, I only used it s few times, wife uses it more).

IIRC, weren't you doing BJJ before ?

I loved BJJ. When Covid started (and people thought it transferred via touch/surface) I stopped because I have so many older and immunocompromised family members.
Now I'd be more comfortable rolling again, but in the past two years I've taken on a job thats slightly better paying but entails way more responsibilities. It would be tough to find time.

I think the smart trainers are awesome. Would love to do Training Rd. Goal is to get that set up by the winter.

Thursday is an Off Day

Bike Erg: 34 minutes

Friday Afternoon

Main
SSB Squat: 260 x 5 x 5
Bench: 280 x 5s x 3r
Bench: 230 x 5 x 5
T-Bar Rows (close grip): 200 x 5s x 8r
T-Bar Rows (wide grip): 200 x 5 x 5

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

Tonnage
SSB Squat: 6,500
Bench: (4,200 + 5,750) = 9,950
T-Bar Rows: (8,000 + 5,000) = 13,000
Overhead Press: 3,750
-----------------------------------------------------------
Total: 33,150

###########################

Legs were fried from biking. So I decided to keep squats light. But, in 2nd or 3rd working set of Squats I realized the weight was easy. I could have gone heavier. The fatigue from biking is for sure real, but doesn't always impede lower body lifting as much as you'd think it would.
Like John Broz says, "The way you feel is a lie."

Benching was exciting today. On 3rd set of 280 for triples I thought "Holy moly, 280 is getting easy. Next workout I might have to move up to 285!". Then I realized I'd loaded the bar wrong and was only benching 270. So i corrected the weight. 280 turned out to be no easier than last time.

Saturday Morning (early)

Bike Erg: 53 min

This was slow, zone 2 stuff.
Hopefully there will be time for a shorter, faster session later.

*****

Evening update. Got 2nd session in. Got 2nd session in, faster pace.

Bike Erg: 24 minutes

Sunday is a Rest Day

Bike Erg: 44 minutes

Moved the drag factor up to 101. Until now the highest I'd gone was 80.
Fuck, that was hard. Increased resistance meant my cadence never got above 72 or 73.
Also meant my time for 20k dropped from 49 minutes to 44 minutes.
Quad burn was sick.

In general I aim for easier, lower resistance, zone-2 type stuff. But sometimes it's fun to mix it up.

Monday

Main
SSB Squat: 280 x 5 x 5
Bench: 280 x 5s x 3r
Bench: 230 x 6s x 5r
T-Bar Rows (close grip): 200 x 5s x 8r

Aux
Overhead Press: 140 x 5 x 5
Reverse Hyper: 160 x 5s x 10r

Tonnage
SSB Squat: 7,000
Bench: (4,200 + 6,900) = 11,100
T-Bar Rows: 8,000
Overhead Press: 3,500
---------------------------------------------------
Total: 29,600

#######################

Holiday.
Good times.
Happy Labor Day to everyone.

Monday Night

Bike Erg: 21 minutes

This was on drag of 100 again. Exhausting, crazy quad burn, but made for a 10,000m PR.

Tuesday Night is an Off Night

Bike Erg: 49 minutes

Wed is Hump Day. And a Great Session!!

Main
Straight Bar Deads: 410 x 5 x 5
Bench: 280 x 5s x 3r
Bench: 240 x 7s x 5r
T-Bar Rows (close grip): 200 x 6s x 8r

Aux
Scapular Chins: 2s x 10r

Tonnage
Straight Bar Deads: 10,250
Bench: (4,200 + 8,400) = 12,600
T-Bar Rows: 9,600
---------------------------------------------------
Total: 32,450

#######################

Had only planned on 5 backoff sets of benching 240 x 5 after my 5 work sets of benching 280 x 3. But the 240 x 5 sets just felt so stupidly light that I kept on going for more sets. Would have liked to have continued for yet even more sets, but there was limited time and I still had to get T-Bar Rows in. (And this was with 2 minute breaks between sets.)

Unrelatedly, I love the way Scapular Chins make my shoulders feel. If there's one exercise that will keep shoulders healthy, I think this is it. I need to stop fucking around and start doing these every day.

Off Day

Bike Erg: 49 minutes.

Cut drag factor from 100 to 80. This upped my time from 44 minutes to 49 minutes. Zone 2 the entire time.

Friday Already?

Main
SSB Squat: 300 x 3s x 5r
Bench: 280 x 5s x 3r
Bench: 240 x 8s x 5r
T-Bar Rows (close grip): 200 x 5s x 8r

Aux
Overhead Press: 140 x 5 x 5
Reverse Hyper: 160 x 5s x 10r

Tonnage
SSB Squat: 4,500
Bench: (4,200 + 9,600) = 13,800
T-Bar Rows: 8,000
Overhead Press: 3,500
----------------------------------------------------
Total: 29,800

################@#@###

Legs fried, but I was tired of squatting in the 200s.
Bench felt great. 280 for triples continues to trend easier.

Have a good weekend, everyone!

Saturday is an Off Day

Bike Erg: 47 minutes

Except for when I put the drag factor up to 100, this is the fastest 20,000m I've ever done.
Drag factor at 80 today.
Session felt great.

Amazed at how fitness can improve so much while staying so fat.

Sunday is an Off Day

Bike Erg: 46 minutes

Took another minute off the 20k time. Still almost entirely (if not entirely) zone 2.

Monday

Main
SSB Squat: 300 x 3s x 5r
SSB Squat: 260 x 5 x 5
Bench: 280 x 3s x 5r (Tie with all time 3s x 5r PR)
Bench: 240 x 6s x 5r
T-Bar Rows (close grip): 200 x 5s x 8r

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

Tonnage
SSB Squat: (4,500 + 6,500) = 11,000
Bench: (4,200 + 7,200) = 11,400
T-Bar Rows: 8,000
Overhead Press: 4,050
----------------------------------------------------------
total: 34,450

##########################

My friend died of cancer on Thursday. The wake was today. The funeral is tomorrow. She was 30s, a single mom. Luckily there's lots of family for the kid. I cried like a little b at the wake tonight. I didn't want to. Tried not to. Failed. Left to the car because the wake was generally positive, only limited crying from other guests, I didn't want to be a downer.

Got myself together in the car. Came back inside. Then in a different room there was a screen going through photographs of her life and I broke down again and left.

Funeral tomorrow.

hector wrote: ↑Mon Sep 12, 2022 6:46 pmMy friend died of cancer on Thursday. The wake was today. The funeral is tomorrow. She was 30s, a single mom. Luckily there's lots of family for the kid. I cried like a little b at the wake tonight. I didn't want to. Tried not to. Failed. Left to the car because the wake was generally positive, only limited crying from other guests, I didn't want to be a downer.

Got myself together in the car. Came back inside. Then in a different room there was a screen going through photographs of her life and I broke down again and left.

Funeral tomorrow.

Sorry to hear about your friend.