Exodus Strength

Lifetime PRs:
Squat: 460
Bench: 250
Deadlift: 515

Just getting back into lifting after a long layoff due to injury. Failed a 200kg squat and tore something up in my left leg. April 2016. Still not 100%, but seems to be getting better as I work it. Followed a LP to get my lifts back to something, now I'm going to do Andy Baker's KISS program. Slow, steady gains. Going to listen to my body and not work through any injuries. I want my lifting to complement my life, not detract from it.

http://www.bakerstrengthcoaching.com/k- ... g-program/

Working maxes for first cycle:

Squat: 300
Bench: 175
Deadlift: 350

I generally try and supplement the main lifts with extra pulling, both upper and lower(chins, rows, rdl, sldl) and extra pressing(cgbp, dips, just more volume on bench).

I'm also going to try and trim up, if not lose weight. Will get my weight and waist measurements tonight. See where I am at the end of the first cycle.

Pre-Day 1

Deadlift 255 5x5
BB Row 135 3x8
BB Curls 45,65 x10
CGBP 95 3x10

Decided to do a 5x5 day @ 73%, just to get some preparation for 5x5. I think this is a good weight. Feels heavy cause I'm out of practice, but went up just fine for all 5 sets.

Everything else is "whatever". My plan is some kind of press, some kind of upper back work. Working on dat V.

9/18/17

Squat 225 5x5 RPE 6-7
CGBP 105 3x10 RPE 8
Chins 3x5 RPE 8

Nice and easy, as it should be. RPE is just to get back into the swing of things with it. God forbid I start using it again for programming, don't really trust myself!

9/20/17

Bench 132.5 5x5 RPE 5-6? I could definitely do 4 more, probably 5.
Bench 125 2x8

Have a nagging soreness in my upper back and something funky in the lower. Also, a throat tick that came on starting last night. Decided not to push it.

9/23/17

Deadlift 265 5x5 RPE 5-6
CGBP 110 3x10 RPE 7-8
Chins 3x3

I haven't abandoned anything, just been sick yesterday and today. Even skipped work.

Hopefully it moves out of my chest tomorrow and I'll bench after squatting. Still light stuff so I don't expect to be thrown off too much by the lack of spreading it out.

9/28/17

Pretty much over it by this afternoon, thankfully. still hacking up a little but NBD

Squat 235 5x5 RPE 5-6
Bench 135 5x5 RPE 6

Will deadlift Saturday, probably.

Dayum, Harry. You strong.

Hope you feel better after your cold, I'm just recovering from a gift my son brought home from daycare.

EricK wrote: ↑Thu Sep 28, 2017 5:43 pm Dayum, Harry. You strong.

Hope you feel better after your cold, I'm just recovering from a gift my son brought home from daycare.

you realize these are pounds, right?

I feel pretty much 100% by now, thanks. Hope you feel better as well!

9/30/17

Deadlift 270 6, 5, 5, 5, 5 RPE 6

First one is because I can't count. Tried out the new technique of sitting back before starting the pull. Feels weird, I'll keep at it.

I sure hope they're in pounds, I was looking at your 1RM PRs. You have a better squat PR than me, and your deadlift isn't too far off mine. Current state of things matters less than one's achievements in the strength game (IMO). You'll get it back with some work, no worries.

EricK wrote: ↑Sun Oct 01, 2017 11:13 am I sure hope they're in pounds, I was looking at your 1RM PRs. You have a better squat PR than me, and your deadlift isn't too far off mine. Current state of things matters less than one's achievements in the strength game (IMO). You'll get it back with some work, no worries.

I appreciate that perspective! I am *mostly* pain free these days, which is super nice. I haven't quite got up the motivation to want to work out when I'm supposed to, but I'm at the level that I'm dragging myself to do the bare minimum at least. Just keeping at it, and I'll be in striking distance of my best numbers in a year.

10/3/17

Squat 240 5x5 - Still EZ

That's it. Upper-left back has been bothering me all day, I'll take any excuse I can get.

I've been listing to Electro-Swing all day. Don't ask me why, just thought of it this morning. Try and be in a bad mood while listening to it, I dare you.

Subbed for K.I.S.S.. I always wondered how this program would work out in real life.

unruhschuh wrote: ↑Wed Oct 04, 2017 1:22 am Subbed for K.I.S.S.. I always wondered how this program would work out in real life.

Well, this time my motivation is low so it looks like it will be JUST the basics of the program lol. I ran a few cycles with success a few years ago, actually with similar numbers to what I'm starting with.

10/5/17

Bench 140 5x5 RPE 6-7

I know I should be doing more, but I have so much on my plate that I can't be assed.

hsilman wrote: ↑Tue Oct 03, 2017 8:14 pm I've been listing to Electro-Swing all day. Don't ask me why, just thought of it this morning. Try and be in a bad mood while listening to it, I dare you.

Like Caro Emerald?

How come you are working at such low RPEs? And how do you estimate an RPE 6 anyway? I'm never accurate below 8.

Allentown wrote: ↑Fri Oct 06, 2017 6:06 am

hsilman wrote: ↑Tue Oct 03, 2017 8:14 pm I've been listing to Electro-Swing all day. Don't ask me why, just thought of it this morning. Try and be in a bad mood while listening to it, I dare you.

Like Caro Emerald?

Just like that

cwd wrote: ↑Fri Oct 06, 2017 6:28 am How come you are working at such low RPEs? And how do you estimate an RPE 6 anyway? I'm never accurate below 8.

First cycle of a new program, plus finally lifting again after a year+ layoff from an injury. Taking it easy to start. RPE this low isn't necessarily accurate, just keeping it in mind and trying to establish a baseline for later.

hsilman wrote: ↑Fri Oct 06, 2017 3:07 amI know I should be doing more, but I have so much on my plate that I can't be assed.

I know this feeling. Good on you for getting some work done. The mojo will come back.

hsilman wrote: ↑Fri Oct 06, 2017 3:07 am I know I should be doing more, but I have so much on my plate that I can't be assed.

Life is harder to program than lifting, and lifting can't always be a priority.

fishwife wrote: ↑Fri Oct 06, 2017 7:49 am Life is harder to program than lifting, and lifting can't always be a priority.

DeriHughes wrote: ↑Fri Oct 06, 2017 7:25 am I know this feeling. Good on you for getting some work done. The mojo will come back.

Thank y'all!

Yesterday, 10/9

Chins 5x5. Something fucky in my right shoulder. Had some sharp, shooting pain the last few days. No specific cause, and I think it could even be how I slept. But I know my basic template has no upper body pulling at all, so I'm going to try and incorporate some off-day chinning. Just getting some work done to try and balance it, nothing specific.

I've just had a bad week. My right arm REALLY acted up after Monday. Something in my tricep felt almost like it was torn. It hurt to put my arm in any kind of rotation, literally wiping my butt caused searing pain.

It seems better now, but it wasted my motivation. My wife got me to do some work yesterday while she squatted, I just did:

Unweighted chins 2x5
+10# 3x5

Now the goal is to not let this creep in to next week. It's ok to have an off week. Just get back on the horse and back to the program next week.