Exodus Strength

houzi wrote: ↑Mon Mar 04, 2024 4:35 pm

MarkKO wrote: ↑Mon Mar 04, 2024 2:09 am I remain jealous of your bench. Just saying.

The trick is to not be good at squats and deads, so then bench can just continue to slowly (oh so slowly) climb. That, and lots of benching volume.

Except, you're not really a *bad* squatter and deadlifter. Mediocre, perhaps, but so am I.

houzi wrote: ↑Mon Mar 04, 2024 4:35 pm

MarkKO wrote: ↑Mon Mar 04, 2024 2:09 am I remain jealous of your bench. Just saying.

The trick is to not be good at squats and deads, so then bench can just continue to slowly (oh so slowly) climb. That, and lots of benching volume.

I was going to say that I think your volume has been key to your bench strength.

houzi wrote: ↑Sun Mar 03, 2024 8:36 pm Bench Press:
162.5kg x2 --- PR

Hell yeah!

@MarkKO Yeah mediocre is definately the word to describe my squat and deadlift strength. Perhaps one day ill finally pull 272.5kg and be less mediocre.... ill probably bench 200kg before that happens at this rate.

@JohnHelton Yeah I really think doing all the volume I do on bench has been my main driver. I feel fairly confident that by doing a ton of volume for a few weeks, deloading and then a PR of some sort "should" be there. At some point ill go back to benching 3x per week to really push it.

@Renascent Thank you mate!

I would much rather bench 200 kg than pull 272.5 kg, I'll tell you that right now

MarkKO wrote: ↑Tue Mar 05, 2024 11:20 am I would much rather bench 200 kg than pull 272.5 kg, I'll tell you that right now

+ infinity

Not that eiter is the remotest possibility for me, but the point stands.

Squat:
205kg x1
180kg x3
180kg x3

Banded Monster Walks:
band x lots


Another short session, just to get things moving a bit, but not too much moving. The single with 205kg felt pretty good actually. I guess the goal will be to squat 180kg for 5x5. @MarkKO @DCR I guess ill have to get working on my bench then!

houzi wrote: ↑Tue Mar 05, 2024 10:21 pm I guess the goal will be to squat 180kg for 5x5.

That would be an awesome PR

cole wrote: ↑Wed Mar 06, 2024 6:19 pm

houzi wrote: ↑Tue Mar 05, 2024 10:21 pm I guess the goal will be to squat 180kg for 5x5.

That would be an awesome PR

Frustratingly, Ive actually done it before. Im just slowly working my way back to my former strength.

Band Pull Aparts:
band x100 total

KB Rows:
24kg x60 total

Split Squats:
BW x100 total (50 L, 50 R)


Im still not sure what I want to do on this day. I like the idea of it being more conditioning focused, but exactly how I want to go about doing that... Not sure. Im thinking do some upper back movements, KB Swings, maybe do some weighted carries or go run up the stairs? Make it a bit of a circuit or something? Maybe get around to building a sled I can drag about?

Close Grip Bench Press:
145kg x1
130kg x3
130kg x3
130kg x3
130kg x3
130kg x3

Overhead Press:
55kg x10
55kg x10
55kg x10

Pull Ups:
BW x15
BW x11

Tricep Pushdowns:
band x lots
band x lots


Goal here will be CGBP with 130kg for 5x5.

Deadlift:
240kg x1
220kg x2
220kg x2
220kg x2
220kg x2

Wide Grip RDL:
120kg x10 --- PR
120kg x10

Ab Wheel:
BW x10
BW x10
BW x10

Banded Monster walks:
band x2mins
band x2mins
band x2mins


Wasnt sure how today would go, my left quad/hip has been feeling odd again since tuesday morning. But actually today went pretty well. 240kg is still a little slow, the sets with 220kg were all ok.
I decided I would go for a longer scheme on deadlifts so started heavier. I guess the goal is build to 220kg for 5x5. Firstly, because meathead ego, secondly because convenience of not having to unload plates, thirdly because it makes for a nice 3 plates, 4 plates, 5 plates 5x5 goal for B and S and D, and .........fourthly because if I actually can do 220kg for 5x5 that will be a massive volume PR and I will almost certainly have a PR waiting for me.

That would be pretty good. Pretty sure I would cark it if I tried that

MarkKO wrote: ↑Wed Mar 13, 2024 2:15 am That would be pretty good. Pretty sure I would cark it if I tried that

Im hoping I can pull it off. I think it will take a lot longer than the Bench and Squat progressions, but im fine with that since it means all the sessions are a little different.

Weighted Carry:
baby x35 mins

Band Pull Aparts:
band x100

Inverted Rows:
BW x20
BW x20

Front Raises:
10kg x20
10kg x20


Was sunny outside so took my daughter for a walk in her carry pouch. I get some cardio in, she gets to look around at the world and then have a nap. Nice morning.

I think this day will be more cardio/recovery focused and ill just do whatever i fancy on the day.

Bench Press:
160kg x1
140kg x3
140kg x3
140kg x3
140kg x3
140kg x3

Feet Up Bench Press:
90kg x10
90kg x10
90kg x10

Pull Ups:
BW x10
BW x10
BW x10

Tricep Pushdowns:
band x lots
band x lots
band x lots


Bench press was a bit "meh" today. I jumped from 140kg last warm up to 160kg for the single, and it felt pretty slow, despite feeling good on the unrack. Smooth but slow rep. Maybe i need to keep an extra rep of 150kg prior to 160kg. Id like 160kg to become a weight that i can hit fairly confidently. However i did pause it for a solid 2 seconds. Whatever.
Sets of 140kg were ok, last set felt a bit hard. Next time I guess ill go either 4x4 or 6x3, depending on how I feel.

Squat:
210kg x1
180kg x3
180kg x3
180kg x3
180kg x3
180kg x3

High Bar Pause Squat:
120kg x10
120kg x10

Ab Wheel:
BW x10
BW x10
BW x10

Banded Monster Walks:
band x2mins
band x2mins
band x2mins


Really good squat day. Hitting 210kg felt good too, heaviest squat since May 2022! Feels good to be getting close to 220kg/5 plates again.

Weighted Carry:
baby x30mins

Band Pull Aparts:
band x100

Band Rows:
band x lots
band x lots
band x lots

Dead Hangs:
BW x some time


Did my GPP day a day early, since weather was nice. I might do something tomorrow as well if I have time.

Infants are underrated as training implements.

Close Grip Bnech Press:
150kg x1
130kg x4
130kg x4
130kg x4
130kg x4
130kg x4

Overhead Press:
60kg x10
60kg x10
60kg x9

Pull Ups:
BW x15
BW x12

Triceps Pushdowns:
band x lots
band x lots

Was aiming for 4 sets of 4 with 130kg, but felt good enough to get 5 sets. Next time ill go for 6 sets of 4, then later attempt 5x5. Also quite happy with hitting 150kg for a single, my best with CGBP is 160kg. If I can surpass that at some point would be cool.