Exodus Strength

2023 Mar 29 Wed Afternoon

Main
Ssb Squat: 300 x 3s x 5r
Bench: 260 x 5 x 5
Bench: 225 x 8s x 5r
T-Bar Rows: 210 x 5s x 10r

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

Tonnage
Ssb Squat: 4,500
Bench: (6,500 + 9,000) = 15,500
T-Bar Rows: 10,500
———————————————————-
Total: 30,500

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Can’t remember if I posted this already or not, but as of a week ago I was down 13lb since New Years. (About 1lb/week weight loss.) Not incredible, but when paired with a slight increase in strength and a significant increase in endurance it’s not the worst.

(Work clothes had been getting tight, and a new wardrobe was not in the budget, so weight loss is definitely appreciated on that front.)

Had wanted to do Good Mornings and curls today, but time was short and the weather was great, so I went for a walk outside. (My amazement continues to grow at how boring I’m becoming as I get older.)

2023 Mar 30 Thursday Late-Night

Run: 36 minutes

Short run, but ran a little faster than normal to make best use of limited time.

2023 Mar 31 Friday Evening (Deadlift Day!!!!)

Main
Deads: 370 x 3s x 5r (Double overhand, no straps, no hook grip)
Deads: 315 x 5 x 5 (Double overhand, no straps, no hook grip)
Bench: 250 x 5 x 5
Bench: 225 x 6s x 5r
T-Bar Rows: 210 x 5s x 10r

Aux
Tib Curls: 20lb x 3s x 15r
Scap Chins: 5s x 10r
Reverse Hyper: 160 x 5s x 10r

Tonnage
Deads: (5,550 + 7,875) = 13,425
Bench: (6,250 + 6,750) = 13,000
T-Bar Rows: 10,500
————————————————————
Total: 36,925

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Shoulder was wonky so I thought about keeping bench light. But my shoulder isn’t actually injured, it’s just slightly off. So, I compromised and only went a little lighter than normal. Right now, hour or two after lifting, shoulder isn’t in pain, but feels. . . Something. Maybe a tiny, sun-pain level of inflammation.

Deadlifting 370 overhand for 3s x 5r was WAY harder than 360 for 5 x 5 last week. This is the edge of my grip ability, for now.
On the last set of 370 x 5 today my lower back rounded, which was weird. I would have expected the weak link to be my grip and for my back, with such a sub-max load, to maintain a perfect arch. Not sure what happened there.

Can’t wait till I finally pull 405 x 5 double overhand.

2023 Apr 01 Saturday Morning

Run: 60 minutes

2023 Apr 03 Monday Evening

Main
Ssb Squat: 300 x 3s x 5r
Bench: 260 x 3s x 5r
Bench: 225 x 8s x 5r
T-Bar Rows: 210 x 5s x 10r

Aux
EZ Curls: 100 x 5s x 6r
Reverse Hyper: 160 x 5s x 10r

Rehab:
Overhead Press: 85 x 5 x 5
Overhead Press: 135 x 1s x 5r

Tonnage
Ssb Squat: 4,500
Bench: (3,900 + 9,000) = 12,900
T-Bar Rows: 10,500
EZ Curls: 3,000
————————————————————
Total: 30,900

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Left shoulder still wonky. Increased bench working set weight a little. Went ok.
Did more super light overhead presses.

2023 Apr 04 Late Night

Run: 78 minutes

fuck lifting, this is now a couch to half marathon log

2023 APR 05 Wed Evening

Main
Deads: 370 x 1s x 5r (No hook grip, no straps, double overhand)
Deads: 320 x 6s x 5r (No hook grip, no straps, double overhand)
Bench: 250 x 5 x 5
Bench: 225 x 8s x 5r
T-Bar Rows: 210 x 5s x 10r

Rehab
Overhead Press: 85 x 5 x 5

Tonnage
Deads: (1,850 + 9,600) = 11,450
Bench: (6,250 + 9,000) = 15,250
T-Bar Rows: 10,500
————————————————————
Total: 37,200

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Deadlift should have started off with 370 x 5 x 5. But that first set of 370 I nearly failed. So I only deadlifted the one set of 370.
Wasn’t immediately sure why it felt so heavy. Then I remembered that I hadn’t been able to get to bed until 4, and it was up at 7 for work.
(Normally I sleep much more.)
I kept the whole session a bit lighter than normal, still a slog to get through.

After running last night I thought “I feel amazing. I could run for hours more!”. Today, however, my calves are screaming. Definitely a good idea to call it when I did. That runners high stuff is real. I think it probably is so enjoyable in the moment that people push a little too hard and increase chance of injury.

hector wrote: ↑Wed Apr 05, 2023 6:32 pm Then I remembered that I hadn’t been able to get to bed until 4, and it was up at 7 for work.

That you showed up at all to lift is crazy commendable.

EggMcMuffin wrote: ↑Wed Apr 05, 2023 12:02 am fuck lifting, this is now a couch to half marathon log

That’s the dream!!!!

DCR wrote: ↑Wed Apr 05, 2023 7:46 pm

hector wrote: ↑Wed Apr 05, 2023 6:32 pm Then I remembered that I hadn’t been able to get to bed until 4, and it was up at 7 for work.

That you showed up at all to lift is crazy commendable.

Thank you! Lifting is my favorite, and easiest, part of the day. Wouldn’t miss it. Showing up for work on the other hand? Uggh. That was more difficult. After an hour or two and a caffeine bolus I was in the zone and doing fine, but that start was rough.

2023 Apr 06 Thursday Late-Night

Run: 42 minutes

World have liked to have run further. But a few minutes into my run my pants tore themselves a massive hole on inner thigh. I was initially fine with the torn clothes, but chaffing ensued. So I quit 42 minutes in.

Will do better next time.

2023 April 07 Friday

Main
Ssb Squat: 300 x 3s x 5r
Ssb Squat: 240 x 5 x 5
Bench: 250 x 5 x 5
Bench: 225 x 8s x 5r
T-Bar Rows: 210 x 5s x 10r

Aux
Tib Curls: 20lb x 3s x 12r
Scap Chins: 5s x 10r
Reverse Hyper: 160 x 5s x 10r

Rehab
Overhead Press: 100 x 5 x 5

Tonnage
Ssb Squat: (4,500 + 6,000) = 10,500
Bench: (6,250 + 9,000) = 15,250
T-Bar Rows: 10,500
Overhead Press: 2,500
——————————————————————
Total: 38,750

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Shoulder was complaining during rehab overhead presses, but feels much better now.

There are all sorts of random upper back and intercostal muscles, not to mention abs, that get used when SSB squatting that don’t get used when doing regular low bar or high bar squats. It’s a weird feeling when all those muscles are stiff later on.
It’s also much easier (at least for me) to go ATG when SSB squatting than when low bar squatting.
In my opinion, Ssb squatting 300 ATG for sets of 5 is a greater achievement than my past PB of low bar squatting 350 for sets of 5. Regardless, I should be Ssb squatting much heavier by now.

It is what it is though. Just a weird, arcane hobby that few other people have an interest in, let alone understand.

Unrelated, and on a brighter note, my calves look way bigger between the running and the Tib curls.

hector wrote: ↑Fri Apr 07, 2023 4:21 pm There are all sorts of random upper back and intercostal muscles, not to mention abs, that get used when SSB squatting that don’t get used when doing regular low bar or high bar squats. It’s a weird feeling when all those muscles are stiff later on.

I’ve actually never used an SSB, but I have used a spider bar on a few occasions and the difference in where I felt the feels, both right after and the next day, was flat shocking. I should use the thing more often - it’s allegedly an incredible tool for driving one’s barbell squat - but I’m neurotic af and only have access at my gym up north, which bothers me. Thinking about it, an actual good strategy could be to treat my trips as blocks and do spider bar up north and barbell down south. I dunno if I can talk myself into it.

hector wrote: ↑Fri Apr 07, 2023 4:21 pm In my opinion, Ssb squatting 300 ATG for sets of 5 is a greater achievement than my past PB of low bar squatting 350 for sets of 5. Regardless, I should be Ssb squatting much heavier by now.

How come you’re not? Took a glance back and it looks like you’ve owned 300 x3s x5r for a good minute now. Why haven’t you kicked it up?

hector wrote: ↑Fri Apr 07, 2023 4:21 pm Unrelated, and on a brighter note, my calves look way bigger between the running and the Tib curls.

Awesome. Having those calves is the sort of thing that turns a “big guy” into an “athletic looking guy.”

DCR wrote: ↑Fri Apr 07, 2023 6:45 pm

hector wrote: ↑Fri Apr 07, 2023 4:21 pm There are all sorts of random upper back and intercostal muscles, not to mention abs, that get used when SSB squatting that don’t get used when doing regular low bar or high bar squats. It’s a weird feeling when all those muscles are stiff later on.

I’ve actually never used an SSB, but I have used a spider bar on a few occasions and the difference in where I felt the feels, both right after and the next day, was flat shocking. I should use the thing more often - it’s allegedly an incredible tool for driving one’s barbell squat - but I’m neurotic af and only have access at my gym up north, which bothers me. Thinking about it, an actual good strategy could be to treat my trips as blocks and do spider bar up north and barbell down south. I dunno if I can talk myself into it.

hector wrote: ↑Fri Apr 07, 2023 4:21 pm In my opinion, Ssb squatting 300 ATG for sets of 5 is a greater achievement than my past PB of low bar squatting 350 for sets of 5. Regardless, I should be Ssb squatting much heavier by now.

How come you’re not? Took a glance back and it looks like you’ve owned 300 x3s x5r for a good minute now. Why haven’t you kicked it up?

hector wrote: ↑Fri Apr 07, 2023 4:21 pm Unrelated, and on a brighter note, my calves look way bigger between the running and the Tib curls.

Awesome. Having those calves is the sort of thing that turns a “big guy” into an “athletic looking guy.”

That’s awesome you have a spider bar! I’ve wanted to get one, but already have a SSB, so it’s not a top priority.

The main reasons I attribute my squat not going up:

(1) been in a caloric deficit all year. (1lb lost every week so far on average.) this isn’t a hard cut, but gains during a deficit are a little tougher.

(2) high volume squatting, which is my normal recipe for driving gains, is a mf when also running 3x/week. Started to run yesterday and the adductors (is that the inside one, or is it abductor) were so sore from squatting Friday I had to stop.

(3) I don’t put nearly enough priority on sleep and diet. According to my sleep monitor I haven’t broken 6 hours in weeks. These (sleep and diet) should be the easiest 2/3 of the process, but for me they always get squeezed out by the rest of my life.

(4) I don’t want it enough.

2023 Apr 08 Saturday

Deadlift: 515 x 1

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Was also going to run, but legs sore from Friday squatting.

2023 Apr 09 Sunday morning

Run: 72 minutes

Felt great! If not for schedule commitments (Easter stuff, visited parents) I would have loved to have run more.

Ran the last 4 min at 6mph (10 min/mile pace) which, as slow as it sounds, is a brisk pace for me. Most of my running is at a relaxed 5.3mph. Would like to get that average speed up to a relaxed 6.0mph before tackling a 1/2 marathon.

2023 Apr 10 Monday Night

Main
Deads: 360 x 5 x 5 (double overhand, no hook grip, no straps)
Deads: 320 x 5 x 5 (double overhand, no hook grip, no straps)
Bench: 250 x 8s x 5r
T-Bar Rows: 210 x 5s x 10r

Rehab
Overhead Press: 110 x 5 x 5

Tonnage
Deads: (9,000 + 8,000) = 17,000
Bench: 10,000
T-Bar Rows: 10,500
Overhead Press: 2,750
————————————————————
Total: 40,250

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Injured shoulder was screaming during overhead presses. Wasn’t sure why. Then I realized I’d loaded 110 instead of 100. Feels much better now. This morning I was able to put my arm over my head with no pain. (Past 4 weeks there has been shoulder pain.)

Resting heart rate, according to my Garmin watch, is 58. Cool to finally hit below 60.

2023 Apr 11 Tuesday Late-Night

Run: 79 minutes

2023 Apr 12 Wed

Main
Ssb Squat: 305 x 3s x 5r
Bench: 260 x 3s x 5r
Bench: 240 x 5 x 5

Rehab
Overhead Press: 100 x 5 x 5

Tonnage
Ssb Squat: 4,575
Bench: (3,900 + 6,000) = 9,900
Overhead Press: 2,500
———————————————————
Total: 19,975

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Last night, after running so late (10:30 to midnight) I had trouble relaxing and sleeping. I finally managed to sleep; Still, I ended up getting at least 5 times over the course of 5 hours in bed to go pee. Never happened before. Profoundly inconvenient.

Rest was so poor I almost took a nap after work instead of lifting. Compromised with myself. Did a lower volume workout. To mitigate guilt and self loathing, I upped the intensity a measure.

Hope to sleep better tonight.