Exodus Strength

Monday Night

Main
Ssb Squat: 240 x 6 x 6
Bench: 240 x 6 x 6
Bench: 225 x 6 x 6
T-Bar Rows (wide grip): 210 x 6s x 8r

Aux
Psoas Curls: 60 x 5s x 6r
Scapular Chins: 5s x 14r
Reverse Hyper: 160 x 5s x10r

Tonnage
Ssb Squat: 8,640
Bench: (8,640 + 8,100) = 16,740
T-Bar Rows: 10,080
---------------------------------------------------
Total: 35,660

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Went light to keep Tonnage and Volume high with limited time.

Tuesday

Bike: 25 minutes

Wed 07 Dec 2022

Main
Trap Bar Deads: 400 x 6s x 5r
Bench: 250 x 8s x 5r
T-Bar Rows (close grip): 210 x 6s x 8r

Aux
Reverse Hyper: 160 x 5s x 10r

Tonnage
Trap Bar Deads: 12,000
Bench: 10,000
T-Bar Rows: 10,080
--------------------------------------
Total: 32,080

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Couldn't start workout till 9pm. F!

I have an irrational desire to buy another barbell, just for benching. Makes zero sense. Idk.

Benching 250 was lighter than I would have liked. Upside is that it allowed me to keep bar speed high and rest periods short. (This is actually true for all the weight and rep schemes chosen tonight.)

hector wrote: ↑Wed Dec 07, 2022 7:29 pm
I have an entirely natural irrational desire to buy another barbell, just for benching. It will provide me with untold holiday joy. Makes zero sense. I know what I need to do and godamnit I’m going to do it. Idk.

You’re welcome. Go forth to glory.

DCR wrote: ↑Wed Dec 07, 2022 7:51 pm

hector wrote: ↑Wed Dec 07, 2022 7:29 pm
I have an entirely natural irrational desire to buy another barbell, just for benching. It will provide me with untold holiday joy. Makes zero sense. I know what I need to do and godamnit I’m going to do it. Idk.

You’re welcome. Go forth to glory.

Amen, brother.

Saturday Morning (fuck morning lifting)

Main
Ssb Squat: 300 x 3s x 5r
Ssb Squat: 260 x 5 x 5
Bench: 260 x 5 x 5
Bench: 230 x 6 x 6
T-Bar Rows (wide grip): 210 x 5s x 8r

Aux
Scapular Chins: 5s x 14r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: (4,500 + 6,500) = 11,000
Bench: (6,500 + 8,280) = 14,780
T-Bar Rows: 8,400
—————————————————————-
Total: 34,180

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Felt weak, but also rested. Confused.
Then I realized I was lifting in the morning, which I’m not used to. Think that’s it.

Upper back is way stronger than before I bought my T-Bar Row. I can now say with confidence that my upper back is not the weak link in my dogshit bench press.

Monday 12 DEC 22

Bike Erg: 48 Minutes

Worked late. Messed up schedule. Monday lifting moved to tomorrow.

Tuesday Night Lifting

Main
Ssb Squat: 240 x 5 x 5
Bench: 260 x 5 x 5
Bench: 230 x 6 x 6
T-Bar Rows (wide grip): 210 x 5s x 8r

Aux
Scap Chins: 5s x 14r
Hanging Knee Raise: 5s x 10r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: 6,000
Bench: (6,500 + 8,280) = 14,780
T-Bar Rows: 8,400
———————————————————-
Total: 29,180

###############}}}}##########

Passing a kidney stone. Minimal pain while lifting, but back felt weird when squatting. So I kept squatting super light.

Man. That sounds awful.

Thursday Lifting

Main
Ssb Squat: 300 x 3s x 5r
Ssb Squat: 240 x 5 x 5
Bench: 265 x 5 x 5
Bench: 230 x 6 x 6
T-Bar Rows (wide grip): 210 x 5s x 8r

Aux
Scapular Chins: 5s x 14r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: (4,500 + 6,000) = 10,500
Bench: (6,625 + 8,280) = 14,905
T-Bar Rows: 8,400
—————————————————————-
Total: 33,805

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Read the thread here on bench grip. Motivating. Especially Hanley’s advice for close-grip, weak-chested benchers who fail at the bottom to do half reps for chest hypertrophy.
“That’s me!” I thought.
So I planned on doing some half reps after my regular benching. Except there was a problem. My chest and triceps both got tired from my regular bench work. So I’m not especially weak chested. I think my chest and triceps are equally weak. I’m just generally weak, so no niche work is needed yet.
I ended up not doing any additional chest work.

I tried axe throwing today. F it’s fun.

augeleven wrote: ↑Tue Dec 13, 2022 8:45 pm Man. That sounds awful.

The worst! Painkillers helped.

hector wrote: ↑Thu Dec 15, 2022 5:10 pm I tried axe throwing today. F it’s fun.

Super fun! You one handed or two? They taught us two and then were like "but you can do one handed if you want" so obviously that's what happened

cgeorg wrote: ↑Thu Dec 15, 2022 7:44 pm

hector wrote: ↑Thu Dec 15, 2022 5:10 pm I tried axe throwing today. F it’s fun.

Super fun! You one handed or two? They taught us two and then were like "but you can do one handed if you want" so obviously that's what happened

2 handed! My main priority (as an uncoordinated person) was not to amputate anyone.

Maybe next time, armed with a little more confidence, I’ll try one handed. Some people have their own personal axes they bring.

How much harder is 1 handed?

hector wrote: ↑Fri Dec 16, 2022 4:23 am

cgeorg wrote: ↑Thu Dec 15, 2022 7:44 pm

hector wrote: ↑Thu Dec 15, 2022 5:10 pm I tried axe throwing today. F it’s fun.

Super fun! You one handed or two? They taught us two and then were like "but you can do one handed if you want" so obviously that's what happened

2 handed! My main priority (as an uncoordinated person) was not to amputate anyone.

Maybe next time, armed with a little more confidence, I’ll try one handed. Some people have their own personal axes they bring.

How much harder is 1 handed?

I'd say it was the same difficulty, but felt much more badass.

Saturday 17 Dec 2022

Main
Ssb Squat: 260 x 5 x 5
Bench: 265 x 5 x 5
Bench: 230 x 6 x 6
T-Bar Rows (close grip): 210 x 5s x 8r
T-Bar Rows (wide grip): 185 x 5s x 10r
Ssb Good Mornings: 150 x 5s x 8r

Aux
Scap Chins: 5s x 14r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squats: 6,500
Bench: (6,625 + 8,280) = 14,905
T-Bar Rows (8,400 + 9,250) = 17,650
Ssb Good Mornings: 6,000
——————————————————————-
Total: 45,055

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

Was great to get in some wide grip t bar rows and SSB good mornings. The SSB GMs let me pretend I’m still closing in on my 600 deadlift.
Went easy on squats so I could bike in a little less discomfort later.
Happy weekend to all.

Wed 21 Dec 2022

Main
Ssb Squat: 300 x 3s x 5r
Ssb Squat: 240 x 6 x 6
Bench: 265 x 5 x 5
Bench: 230 x 6 x 6
T-Bar Rows (close grip): 210 x 6s x 8r

Aux
Scapular Chins: 5s x 14r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: (4,500 + 8,280) = 12,780
Bench: (6,625 + 8,280) = 14,905
T-Bar Rows: 10,080
——————————————————————
Total: 37,765

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

Haven’t been logging my cardio consistently, but it continues to, like my lifting, glacially improve.

Friday Lifting 23 Dec 2022 (Higher Volume Day)

Main
Ssb Squat: 300 x 3s x 5r
Ssb Squat: 250 x 5 x 5
Bench: 265 x 5 x 5
Bench: 230 x 9s x 5r
T-Bar Rows (wide grip): 210 x 7s x 8r

Aux
Scapular Chins: 5s x 15r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Ssb Squat: (4,500 + 6,250) = 10,750
Bench: (6,625 + 10,350) = 16,975
T-Bar Rows: 11,760
——————————————————————
Total: 39,485

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I have a bad track record with lifting goals.
And I think 1RM goals are dumb bc they incentivize you to do dumb things.
All that said, here’s a short term 1RM goal: I will join @Renascent in the 320 bench club before the year is out.

I had an extra barbell. Not a great one. It was the chrome one that comes for free with the Dick’s Sporting Goods 300lb weight set. I put it on FB Market for $40. It was unused.
Over 30 responses in a day. 3 no shows. Not like they just ghosted, worse. At the last minute they’d say something like “Can I pay you $20 instead of $40? And can you deliver it to my house 45 minutes away?”
Ended up “selling” it to a super young firefighter. Right out of school. I just gave it to him, no money, bc I could immediately tell he was starting out in life and at a point where $40 meant more to him than me. He was beyond thankful, super polite.
This probably doesn’t sound like a big deal or something worth writing about. And for most people, probably isn’t. But it’s already a great Christmas for a boring fuck like me.

hector wrote: ↑Fri Dec 23, 2022 12:34 pmEnded up “selling” it to a super young firefighter. Right out of school. I just gave it to him, no money, bc I could immediately tell he was starting out in life and at a point where $40 meant more to him than me. He was beyond thankful, super polite.
This probably doesn’t sound like a big deal or something worth writing about. And for most people, probably isn’t. But it’s already a great Christmas for a boring fuck like me.

Definitely sounds like the kind of win I would've appreciated, especially at that stage of life.

Renascent wrote: ↑Fri Dec 23, 2022 3:31 pm

hector wrote: ↑Fri Dec 23, 2022 12:34 pmEnded up “selling” it to a super young firefighter. Right out of school. I just gave it to him, no money, bc I could immediately tell he was starting out in life and at a point where $40 meant more to him than me. He was beyond thankful, super polite.
This probably doesn’t sound like a big deal or something worth writing about. And for most people, probably isn’t. But it’s already a great Christmas for a boring fuck like me.

Definitely sounds like the kind of win I would've appreciated, especially at that stage of life.

Same dude. I remember when I had to work like 6 hours to earn that much money at pizza hut. That dude's grateful.

hector wrote: ↑Fri Dec 23, 2022 12:34 pm And I think 1RM goals are dumb bc they incentivize you to do dumb things.

What I said on the 2023 goals thread. I do enough dumb things generally without further incentivization.

hector wrote: ↑Fri Dec 23, 2022 12:34 pm All that said, here’s a short term 1RM goal: I will join @Renascent in the 320 bench club before the year is out.

Sigh.

hector wrote: ↑Fri Dec 23, 2022 12:34 pm This probably doesn’t sound like a big deal or something worth writing about.

It does. You’re a good dude, Hector.