Exodus Strength

<t>Hi I'm a longtime lurker on the forum and decided to try out the Montana Method/HVLF and since it's a couple days of away from the new year, I decided to get a headstart on New Year's resolutions and seeing as I'm graduating from uni in April 2020, I thought that it's time to get more serious about my training.<br/>
<br/>
age 23<br/>
weight 73 kg<br/>
height 177 cm<br/>
<br/>
training history<br/>
2013:<br/>
Started training 6 years ago when to train for Canoeing. I followed a generic Bodybuilding.com program for about a year. Decided to hop off it because of the randomness of the workout and the ridiculous barbell lunges across the track which made me hate my life.<br/>
2014:<br/>
Did Starting Strength which got me from <br/>
Back squat: empty bar to about 115 kg for 5 reps<br/>
Bench Press: 40 kg to 85 kg for 5<br/>
Deadlift: empty bar to 130 kg for 5<br/>
2015:<br/>
Spent half of 2015 trying to milk out starting strength which didn't work out very well, hit a very ugly 130 kg squat for 5 reps with both bench and deadlift stalling. Stopped hitting the gym due to enlistment.<br/>
2016-18:<br/>
Disrupted from the army for Uni. Spent 2 to 3 years alternating between being a gym bro and Texas Method, 5/3/1, Madcow<br/>
2019:<br/>
Friend of mine introduced me to Conjugate programming which kind of satisfied my training ADD and helped me push up my DL quite a bit and my bench a little. Decided not to back squat for *reasons*</t>
Bench Press: 1rm 125 kg
DL: 1 rm 200 kg
OHP: 1 rm 65 kg
FS 1 rm 125 kg
Tried BBM programming between August to November-ish before going ovs on vacation. Didn't work out too well? Both the bench press and deadlift stagnated. The 1rm deadlift MAY have improved in terms of technique but I'm not too sure. Admittedly, I did not complete some of the sets/reps prescribed, not sure if I just have really poor conditioning? Was pretty under-recovered as well due to chronic sleep issues, poor diet, stress with uni etc but honestly the sleep and stress probably won't change anytime soon.

The principle behind MM/HVLF esp with low intensity sets that I would be able to hit each time I'm in a gym despite not being in the optimal state is really attractive to me. I want to push up my lifts with a goal of a 220 kg DL and a 140 kg bench with a view of competing in a meet in Aug 2020. I also want to get back to running with a lifetime goal of running a sub 20 5k, but that's a long term goal.

tldr; pretty long training history for pretty mediocre lifts. Doing HVLF for DL and Bench, MM for the rest, running twice a week based on the free programs put out by Chris Hinshaw.

Welcome. Look forward to following your log.

My spreadsheet:

Starting maxes:
S: 135 kg
B: 110 kg
DL: 200 kg

28/12/2019 0500 - 0600
1:30 - 2:00 rest between sets
Squat 95 kg x 6s x 5r (easy)
Bench Press 75 kg x 7s x 7r (struggled to get 7 on the last 2 sets)
DB curls: 14 kg x 3s x 12r
DB shoulder press: 18 kg x 4, 16 kg x 7, 10 kg x 15

29/12/2019 1500 - 1600
SGDL 116 kg x 5s x 5r (easy)
time trial
400 m 1:35
mile 10:00

Well the running was pretty bad if I do say so. Last time I ran was about 2 years ago which peaked to a 8:45 1.5 mile run. Otherwise the gymming side of things is going well.

Regarding the weird spread of the lifts over the week, I gotta reach work at about 5.30 for the next couple months, so I kinda have to split up my workouts during the weekdays. I can probably fit in 1 to 2 lifts in the morning before work so some of the lifts will definitely spillover, e.g. 29/12 workout was supposed to be part of 30/12 but I doubt I would be able to finish the entire workout in the morning so I shifted part of it to today. Idk if it's too suboptimal to do it this way, but I'm open to advice

Welcome!

Thanks!

30/12 0400-0445
Bench 77 x 10s x 5r (easy)
Landmine row (4 sets, bump up weight when total reps > 40) - 35 kg x 33

The bench press was pretty easy. Might consider bumping up the training max to 115, if the next few sessions fly up as well.

31/12 NYE so no school yay!
S 105-110 kg for 5s x 3r ( pretty easy)
P 70 kg for 1@9, 22 reps with 55kg in 7 mins

5 sets of
300m @ 5:00 pace
200 m @ 6:00 pace
200 m @ 5:00 pace
300 m @ 6:00 pace
Rest 1 min
Total 5km

DB Curls 12 kg for 33 reps in 4 sets
DB ohp 20 kg for 5, 18 kg for 9, 12 kg for 13

Overall, again a pretty easy workout, but i guess that's what i'm going for. Run was more tiring than expected, though manageable, but i'm out of shape haha.

02/01
B 111 x 1@8, 101 x 5s x 2r
S 80 x 3, 95 x 2, 105 x 2s x 1r, 110 x 1, 115 x 3s x 1r
DL 160 x 6 singles and 1 double, total 9 reps

Had trouble with the deadlifts. Perhaps not used to deadlifting after squatting? But the sets of squats were light and flew up fast, maybe RPE 7 at the top set. Possibly still hungover from new years.

03/01
1000 m @ 5:00 pace
3 min rest
10 sets of:
100 m moderate pace
150 m sprint
50 m walk
3 min rest
1000 m @ 6:00 pace (supposed to be 5)
Total 5km
Run was tougher than expected. Feeling under the weather the last few days. See above.

04/01
Elbow room (Lactate threshold)
2 sets
600 m at 5:00 pace
300 m slow
600 at 5:00 pace
rest 3 min
3 x (100 m sprint w 300 m slow b/ reps)
Rest 1 min
Total 5.4 km

05/01 (easy)
Bench 71 kg x 11s x 7r
DB curls 12.5 35 reps 3 sets
Squat 101 x 3s x 4r, 4s x 3r

07/01
Home slice (aerobic threshold)
6 min steady
60 s walk
60 s sprint
60 s easy
repeat 5 min, 50/50/50, 4 min 40/40/40...

Sumo deadlift 1rm ~ 180 kg
4 x 136 @ 6-7 double overhand (grip failed)
6 x 146 @ 7 mixed grip 4 reps, straps for last 2 reps
4 x 151 @ 8 straps

Bench
84 x 8s x 5r
/ss DB curls 39 reps in 4 sets

DB OHP (one arm)
22.5 kg x 3
14.5 kg x 9
17.5 kg x 9

Workout went well. Lifted at home so couldn't do deficits, decided to do sumos instead since I'm better at conventional (kinda lighter variation?)
Deadlifts moved well but grip kept failing

And I think I'm gonna implement 1 bicep exercise and 1 shoulder exercise each workout just for the gainzzz.

Welcome to the forum and cheers for logging.

Big fan of MM/ HVLF stuff for my squat and bench as well.

Yea just got sick of getting shoulder/wrist pain when i just kept trying to push up my bench max previously

My only gripe may be about density sets. Cos I didnt really get great results doing it previously.

9/1
Press 55 kg for 23 reps in 10 mins - did 7 reps on the first set which might have been an overreach

Squat 110 kg for 3s x 3r, 3s x 2r

chest supported seated row
59 for 3
54 for 6
45 for 12

Lat pull down one arm
L 36 x 8, 45 x 3, 32 x 10
R 36 x 9, 45 x 4, 32 x 11

Cable lateral raise 9
L 17 14 14
R 19 14 14

Ss

Cable bicep curls 14
L 18 17 13
R 18 18 14

Dynamic calf raise on leg press
64 kg x (10, 9, 13)

10/1
3 sets of
6 x (200 m fast, 100 m recovery)
400 m at 5:00 pace
3 min rest

11/1
Bench
116 kg x 1@8
106 kg x (2, 2, 2, 2, 2, 1, 1, 1)

Squat
81 kg x 3
96 kg x 2
106 kg x 2s x 1r
116 kg x 1
121 kg x 1
Squat was easy. Bench was meh. Time to bump the weight up!

12/1
Deadlift
150 x 1
160 x 1
165 x 2, 2, 2, 2, 1, 1, 1

Calf raise
25 per side x 3
20 per side x 7
15 per side x 13

KB OHP (one hand)
24 x 3
20 x L6 R7
14 x 13

13/1
S 101 x 6s x 5r
B 7s x 7r x 81 (last rep was ugly)

15/1
Sgdl 121 x 5s x 5r
Db ohp
24 KG
L 3
R 4
20 kg
L 9
R 11
17.5 KG
L 11
R 13