Exodus Strength

Thank you, @hector and @KarlM!

broseph wrote: ↑Sat Mar 02, 2024 11:08 am Strong work on those squats, brother.

And congrats on getting a better spotter.

Thanks! About the spotter, though... yes he did what he was asked to do and nothing more, so great job. But afterward, he doubled 405 in the next rack over (gear, parallel but not below, but still), and this ensued:

Me: [joking] Dude, fucked up hitting four plates right next to me with three plates.

Him: You'll get there. I've been in the gym for six years. It takes time.

Me: [muttering] It's been twenty-five years... [Goes and looks for a train to step in front of.]

Clearwater47 wrote: ↑Sat Mar 02, 2024 11:44 am Great squats! I'm again very impressed by how well you maintain your form even when you're pretty close to failure.

Appreciate that. Things used to get much more fuct as a set went south, as I used every part of my hips and lower back to try to hoist it up. When I rebuilt the movement to be quad-centric, that cleaned everything up, including the ugliness approaching failure. I'm essentially doing a standing leg press and so, like an actual leg press, there really aren't any gyrations to try when my legs are done. It's just over.

Nice 3 wheel squat

Young whipper snapper needs a lesson in manners! Also, for further validation, the pain of loading makes any weight between 295 and 315 dead to me for squat or deadlift. Those weights only exist for bench (even though I can't use them at the moment).

@cole, thank you. Always nice to get some motivation from a big squatter.

@EricK, yes. I’ve thought a few times about trying Dan John’s thing where the only plates that you use are 45s and 25s (but I’d use 35s too), but it requires really pushing the reps up at particular weights for extended periods and sounds boring af.

________________

3/3/24

Squats 45,155,205x12 245,285x6 320x3
Bench Press 45,145,195x12 225x8 250x3
Barbell Curls 45x12 80x8+4+4
French Press 50x15 60x10
T-Bar Rows 95x10+5+5



Notes: Good squat session. I’ve been doing a five set work up for the past few weeks of this every session absurdity, and today added in a sixth set (the 205x12) to get some extra blood flowing. Came in tired and unexcited to lift and that turned things around.

Bench is in the toilet. Weak top set and the last warm up set was @11, which wasn’t the case previously. A few reasons why - benching after very hard squatting, more volume in the work up, benching every eight days only works if I hit another heavy push in the interim and my interim session last week was light form work - and I’m temporarily having a hard time caring. Focused elsewhere.

Soundtrack: Praise the Plague / Suffocating in the Current of Time. I wish that a band with such a lame name wasn’t so good.

DCR wrote: ↑Sun Mar 03, 2024 1:36 pmI’ve thought a few times about trying Dan John’s thing where the only plates that you use are 45s and 25s (but I’d use 35s too), but it requires really pushing the reps up at particular weights for extended periods and sounds boring af.

I ran this from about Feb-May 2023 and was happy with the progress. It becomes boring and grindy, but was definitely effective and is something I'd consider doing again in the future. I only used 25's and 45's on Deads and Squats, but included 10's on Bench. I can't remember the details at the moment, but I'm sure I have some notes on the rep ranges I used - these got pretty dialed in over time. If you ever seriously consider running this let me know and I can share more info.

Clearwater47 wrote: ↑Sun Mar 03, 2024 1:56 pm

DCR wrote: ↑Sun Mar 03, 2024 1:36 pmI’ve thought a few times about trying Dan John’s thing where the only plates that you use are 45s and 25s (but I’d use 35s too), but it requires really pushing the reps up at particular weights for extended periods and sounds boring af.

I ran this from about Feb-May 2023 and was happy with the progress. It becomes boring and grindy, but was definitely effective and is something I'd consider doing again in the future. I only used 25's and 45's on Deads and Squats, but included 10's on Bench. I can't remember the details at the moment, but I'm sure I have some notes on the rep ranges I used - these got pretty dialed in over time. If you ever seriously consider running this let me know and I can share more info.

Thank you - I will. Do you recall your starting / ending weights? Curious as to the results.

DCR wrote: ↑Sat Mar 02, 2024 6:51 am

Skid wrote: ↑Fri Mar 01, 2024 7:42 pm DCR, that's pretty strong for no belt or sleeves, curious as to why you don't use them?

Thanks! That means a lot coming from you. The thing with belt / sleeves is that because I’m old and never used them before, the lifts without them have become my standard - what I’m competing wiith. My lifetime squat 1RM is 355. Say tomorrow I put on a belt / sleeves and get 365. It wouldn’t feel to me like I’d beaten 355, but rather like I’d done something “different.” I guess I could see what’s what with a belt / sleeves and also still go without now and then - work on both - but there’s only so much time.

A belt and good sleeves would likely put 50 pounds on your squat. Plus as you get older you'll find the sleeves save the knees too.

DCR wrote: ↑Sun Mar 03, 2024 3:39 pmThank you - I will. Do you recall your starting / ending weights? Curious as to the results.

Really hard to say because the rep ranges I ended with were much different than what I started with. And probably more importantly I was somewhat detrained at the start due to an extended trip overseas (hadn't lifted for 3-4 weeks). Overall I'd say my SSB Squat and Conv Dead were near or at their all time best (to that point). My bench improved very minimally. Bench probably could have improved as well if I had done some accessory work, but I basically ONLY did these 3 exercises during that time. I wanted it to be a true test of minimalism (and I had a bunch of stuff going on so I needed my workouts to be short).

SSB Squat Start = 155 for 5 sets of 4
SSB Squat End = 215 for 3 sets of 5

Bench Press Start = 115 for 6 sets of 6
Bench Press End = 165 for 3 sets of 5

Deadlift Start = 275 for 5 sets of 3
Deadlift End = 335 for 3 sets of 4

3/5/24

Squats 45,155,210x12 250,290x6 325x3
Lying Leg Curls 45,50,55x15
Standing Calves on box BWx26,26,30



Notes: This simple lower body session is by far my favorite of all of the various sessions that I've been doing. It's weird how I can be satisfied with a minimal lower body only session, but upper body only leaves me feeling like something was missing.

I very nearly decided to single 345, which I expected to be a non-issue, and to then try 365, which would have been a lifetime PR. I wisely walked away. Not yet.

Soundtrack: Praise the Plague / Suffocating in the Current of Time. Again, because it rules.

DCR wrote: ↑Tue Mar 05, 2024 7:51 pm
Soundtrack: Praise the Plague / Suffocating in the Current of Time. Again, because it rules.

Good stuff

DCR wrote: ↑Tue Mar 05, 2024 7:51 pm 3/5/24

Squats 45,155,210x12 250,290x6 325x3
Lying Leg Curls 45,50,55x15
Standing Calves on box BWx26,26,30



Notes: This simple lower body session is by far my favorite of all of the various sessions that I've been doing. It's weird how I can be satisfied with a minimal lower body only session, but upper body only leaves me feeling like something was missing.

I very nearly decided to single 345, which I expected to be a non-issue, and to then try 365, which would have been a lifetime PR. I wisely walked away. Not yet.

Soundtrack: Praise the Plague / Suffocating in the Current of Time. Again, because it rules.

Good call. No need to rush the PRs, but that set with 325 makes it seem like it's not too far off.

Great squat run of late DCR.

3/7/24

Squats 45,155x12 215x10 255,295x6 330x3
Pullups x7,6,5.5
Paused Bench 45x12 135x10 185x8 225x4 245x2



Notes: I’d been hesitant to say this after prior sessions because I currently don’t have access to my paper log from five years ago, but that top set unquestionably was a lifetime PR. Also was @10 so I may need to drop to a double. Not saying that for certain yet.

Left shoulder still pissed, sucked during pullups and bench and partially was the impetus for switching to a (very brief) paused bench. I’ve had the idea that my bench has gone to shit but this wasn’t that bad I guess. I dunno my sloppy tng 1RM right now. Sure as hell isn’t 300, maybe 285? I for sure had a paused 250, i.e. 88% of that, so could have sucked more.

Slacking big time on all the assistance that I’d gotten into over the past few months but the squats are grinding me. Just staying aware if it so that I can get my shit back together when this is done.

Soundtrack: Spectral Voice / Sparagmos

That's a great squat set man. Well done!

Clearwater47 wrote: ↑Thu Mar 07, 2024 7:46 pm That's a great squat set man. Well done!

When you say you may need to drop to a double, you mean drop the rep goal on that top set to 2 next time, assuming you increase the weight?

That *looks* like an @8 because it looks to me like you had a couple left. Not easy ones, but given you seem able to hold position really well they were there.

Very nice looking squat. Deep, too.

Clearwater47 wrote: ↑Thu Mar 07, 2024 7:46 pm That's a great squat set man. Well done!

MailmanMuscle wrote: ↑Thu Mar 07, 2024 9:55 pm

MarkKO wrote: ↑Fri Mar 08, 2024 1:27 am Very nice looking squat. Deep, too.

Thanks, my dudes.

@MailmanMuscle, precisely, and your assumption that I'll increase the weight is correct.

@MarkKO, man, I wish. My quads were cooked; there may be some possibility that I could have gotten one more rep with my intended form if I'd breathed for a good long time and been able to keep my brace, but if I had to bet, I'd bet against. On the other hand, if I'd been willing to break my intended form and sit way back / hit a squat morning, I probably more easily could have gotten another rep, but I'd also likely be writing this with a fuct lower back. The impetus for me rebuilding my squat as a quad centric movement was that I was tweaking my back semi-yearly.

DCR wrote: ↑Fri Mar 08, 2024 7:45 am

Clearwater47 wrote: ↑Thu Mar 07, 2024 7:46 pm That's a great squat set man. Well done!

MailmanMuscle wrote: ↑Thu Mar 07, 2024 9:55 pm

MarkKO wrote: ↑Fri Mar 08, 2024 1:27 am Very nice looking squat. Deep, too.

Thanks, my dudes.

MailmanMuscle, precisely, and your assumption that I'll increase the weight is correct.

MarkKO, man, I wish. My quads were cooked; there may be some possibility that I could have gotten one more rep with my intended form if I'd breathed for a good long time and been able to keep my brace, but if I had to bet, I'd bet against. On the other hand, if I'd been willing to break my intended form and sit way back / hit a squat morning, I probably more easily could have gotten another rep, but I'd also likely be writing this with a fuct lower back. The impetus for me rebuilding my squat as a quad centric movement was that I was tweaking my back semi-yearly.

That makes sense now you put it like that. When you rely on one specific muscle you're limited by when that goes.

DCR wrote: ↑Thu Mar 07, 2024 6:08 pm 3/7/24

Squats 45,155x12 215x10 255,295x6 330x3
Pullups x7,6,5.5
Paused Bench 45x12 135x10 185x8 225x4 245x2



Notes: I’d been hesitant to say this after prior sessions because I currently don’t have access to my paper log from five years ago, but that top set unquestionably was a lifetime PR. Also was @10 so I may need to drop to a double. Not saying that for certain yet.

Left shoulder still pissed, sucked during pullups and bench and partially was the impetus for switching to a (very brief) paused bench. I’ve had the idea that my bench has gone to shit but this wasn’t that bad I guess. I dunno my sloppy tng 1RM right now. Sure as hell isn’t 300, maybe 285? I for sure had a paused 250, i.e. 88% of that, so could have sucked more.

Slacking big time on all the assistance that I’d gotten into over the past few months but the squats are grinding me. Just staying aware if it so that I can get my shit back together when this is done.

Soundtrack: Spectral Voice / Sparagmos

Very nice. No form breaks at all, smooth. Muy bueno.

Hardartery wrote: ↑Fri Mar 08, 2024 3:58 pm

DCR wrote: ↑Thu Mar 07, 2024 6:08 pm 3/7/24

Squats 45,155x12 215x10 255,295x6 330x3
Pullups x7,6,5.5
Paused Bench 45x12 135x10 185x8 225x4 245x2



Notes: I’d been hesitant to say this after prior sessions because I currently don’t have access to my paper log from five years ago, but that top set unquestionably was a lifetime PR. Also was @10 so I may need to drop to a double. Not saying that for certain yet.

Left shoulder still pissed, sucked during pullups and bench and partially was the impetus for switching to a (very brief) paused bench. I’ve had the idea that my bench has gone to shit but this wasn’t that bad I guess. I dunno my sloppy tng 1RM right now. Sure as hell isn’t 300, maybe 285? I for sure had a paused 250, i.e. 88% of that, so could have sucked more.

Slacking big time on all the assistance that I’d gotten into over the past few months but the squats are grinding me. Just staying aware if it so that I can get my shit back together when this is done.

Soundtrack: Spectral Voice / Sparagmos

Very nice. No form breaks at all, smooth. Muy bueno.

+1 would bang.

Spotter dude was a little too eager. Pro-tip to potential spotters: don't put your arms out til I've finished resetting my valsalva...