Exodus Strength

SeanHerbison wrote: ↑Fri Jul 01, 2022 5:22 pm Wednesday, 29 June

This was particularly nice

cgeorg wrote: ↑Mon Jul 04, 2022 3:21 pm

SeanHerbison wrote: ↑Fri Jul 01, 2022 5:22 pm Wednesday, 29 June

This was particularly nice

I agree. That kitty found a much better place to sleep than today's.

And hey, that was the thousandth post in this log. Neat.

Monday, 4 July

Session RPE/Time	9/2:27
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Seated Box Jump	40”*2*5
Power Clean	243*2 247*2 249*2 251*2 254*2
Squat	342*8@7?
Bench	271*5*5@7-8.5
w/V-up	15*15*2

Super tired today. Not sure why. But power cleans went pretty well. Finally went straight up instead of throwing the shoulders way back.

Tuesday, 5 July

Session RPE/Time	9?/1:31
Exercise	Weight*Reps*Sets@RPE
Bike	5 min - 1.62 mi
Broad Jump	3*5 - 30’-32’
Box jump	40”*2*5
Front Squat	309*3*3@7.5
OHP	198*1@7.5

Thursday, 7 July

Session RPE/Time	?/1:23
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Seated Box Jump	40”*3*3 46”*3*3 48”*3*3
Power Snatch	154*1 176*1*2 187*1*6
w/T&G Bench	287*3@7.5

Saturday, 9 July

Session RPE/Time	8.5/1:49
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Broad Jump	3*5
w/Box Jump	48”*1*5
Banded SSB Squat	181*3@5 225*3@5.5 269*3@7
Power Clean and OHP	198*1@10 159*5*3@7.5-8
w/Deadlift	375*5*3@6-6.5

I've been really tired recently, and it's been affecting my lifting. Nothing too terrible, but not helpful.

Monday, 11 July

Session RPE/Time	8/2:14
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Seated Box Jump	44”*2*6
Power Clean	243*2@6 247*2*3@7 251*2@7
Squat	364*5*3@6.5, 7.5, 8
Bench	270*5*2@7.5, 8.5 265*5*2@7, 8.5 254*5@7.5
w/V-up	25*15*2

Good start to the new block. Back to 5s on squat. I was trying 8s, but they just weren't working for me. Physically, who knows, maybe they'd be best, but psychologically, I just can't push them the same way.

Not a whole lot of changes though. 8s to 5s for squats, swapping one OHP for pin bench, and swapping banded bench for slingshot bench. The biggest experiment I'm doing is not upping the weights or volume on deadlift during this block. Deadlift is my favorite competition lift, but I rapidly come to the point where I don't want to train it, so I'm planning on doing a single around RPE 8 and then 3 sets of 5 at 170 kg for the whole block. For me, consistency seems to beat any specifics for deadlift training, and I think this will let me maximize that.

Also, my in-person summer classes start this week. It's amazing that I'm getting paid to go to college (again) and can still find that a burden. Having to drive up to Tucson several times a week is about the worst thing going on in my personal life right now, and that reminds me that I'm very fortunate.

Tuesday, 13 July

Session RPE/Time	6.5/2:09
Exercise	Weight*Reps*Sets@RPE
Bike	6 min - 1.92 mi
Box jump	48”*1*3 43”*2*3
Front Squat	309*3*3@8-8.5
Pin Bench	265*3*6@7-7.5
Deadlift	485*1@7 375*5*3@5-5.5

Aside from unusually sore hamstrings, which I probably should've expected but didn't, this went quite well.

Friday, 15 July

Session RPE/Time	2:18/7.5
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Seated Box Jump	43”*3*3 45”*3*3
w/Broad Jump	3*6
Power Snatch	187*1*8@7
Squat	375*5*3@7
T&G Bench	276*3*5@6.5
Slingshot Bench	298*3*3@8
w/Toe Touch	50*20*2

Saturday, 16 July

Session RPE/Time	8/1:50
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Broad Jump	3*8
Banded SSB Squat	225*3*3@8
OHP	203*1@9 159*5*5@6.5-7
Deadlift	485*1@6 375*5*3@5-6

Training is going well. Getting some aggressiveness back into it without going overboard.

Monday, 18 July

Session RPE/Time	8/2:29
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Seated Box Jump	40”*3 46”*2*2 48”*1*3 49”*1*2 51”*1*2
Power Clean	254*2@6.5, 6 256*2@6 258*2*2@7
Squat	380*5*3@7-7.5
Bench	256*5*5@5.5-7
w/V-up	25*15*3

Going well. Should finally be squatting over 400 for sets of 5 for a normal workout again soon. Two weeks or so.

Power cleans are starting to feel snappy again as well.

Bench is too early to tell, but I'm hoping swapping an OHP for another bench slot will get things moving. I haven't been regressing, but it hasn't been moving forward much either.

Wednesday, 20 July

Session RPE/Time	7.5/2:15
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Box jump	42”*3*3 46”*3*2 48”*3*2
Front Squat	320*3*3@8, 8.5, 7.5
Pin Bench	270*3*6@8-7
w/Deadlift	496*1@6.5 375*5*3@5, 6, 5

Front squats are half and half on how well technique is going. My ankle is finally cooperating, so my knees can go forward, but I've been lazy about working the rack position, so keeping it from sliding my shoulders is a challenge. The strength is definitely moving in the right direction though.

Friday, 22 July

Session RPE/Time	8.5/2:32
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Seated Box Jump	45”*3*6
w/Broad Jump	3*6
Power Snatch	192*1*8@7
Squat	386*5@8.5 265*5*2
T&G Bench	281*3*5@7-6
Slingshot Bench	300*3*3@6-6.5
Toe Touch	44*25 88*15

Sunday, 24 July

Session RPE/Time	8/1:36
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Jumps/skips
w/Deadlift	529*1@8 375*5*3@6, 7, 7.5
OHP	154*1@6 176*1@7.5 60*5, 6, 5, 5, 8
SSB Squat	32*5*2 32*25

Monday, 25 July

Session RPE/Time	7/1:37
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Seated Box Jump	40”*3 46”*2*2 48”*2*4
Power Clean	254*2@6 256*2@6 258*2@7 260*2@7 262*2@8
Squat	386*5*3@7.5, 7.5, 8
Bench	258*5*5@7.5
w/V-up	25*15*3

Wednesday, 27 July

Session RPE/Time	8/1:47
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Broad Jump	3*5
Front Squat	325*3*3@7.5, 8.5, 10.5
Pin Bench	276*3*6@8-8.5
w/Deadlift	463*2@7.5 540*1@7.5 375*5*3@7ish

Friday, 29 July

Session RPE/Time	7/1:43
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Seated Box Jump	46”*5*2 48”*3*2 49”*2*2 51”*2 51”*5
Power Snatch	198*1*8@7-8
Squat	391*5*3@7.5
T&G Bench	284*3*5@7
Slingshot Bench	304*3*3@7
Toe Touch	50*20 60*20

Saturday, 30 July

Session RPE/Time	8/1:40
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Broad Jump	3*8
Pin SSB Squat	247*3@5 258*3@5 269*3@5
OHP	176*1@6 198*1@7.5 207*1@8 161*5*5@7-8
Deadlift	545*1@9 375*5*3@7-7.5

Things are going well. And looking at it now, I didn't have a single session over 2 hours this week. I knew I was going quick (for me) in general, but that still surprises me.

Swapping an OHP slot for pin bench seems to have gotten bench moving again. I'm now also swapping banded SSB squats for pin SSB squats. We'll see if that can help with holding position better.

Monday, 1 Aug

Session RPE/Time	7/1:48
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Seated Box Jump	43”*10 49”*5 51”*3*3
Power Clean	265*2@7 267*2@7.5 269*2@7 271*2@7 273*2@7
Squat	397*5@6 400*5*2@6.5, 7.5
Bench	265*5*5@7-8
w/V-up	55*15*3

Making steady progress. Nothing mind-blowing, but it's consistent and it's not wiping me out to keep it up. Over 400 for squat work sets. That's a nice milestone, even if it is one I've been at and beyond several times. That said, I'd have to check, but this may be the lightest bodyweight I've done it at.

Wednesday, 2 Aug

Session RPE/Time	6.5/1:41
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Broad Jump	3*8
Front Squat	326*3*3@8-8.5
Pin Bench	280*3*6@7-8
w/Deadlift	485*1@6 551*1@7.5 375*5*3@5.5

Another good session. Deadlifts are also going well, despite the volume being 375*3*5 for the whole block. It's keeping me consistent, and the top rep is going up, so I'm sticking with it.

I really need to start working on my front rack again though. And/or being more upright. The hardest part of front squats right now is by far keeping the bar from slipping down.

Friday, 5 Aug

Session RPE/Time	8.5/2:04
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Seated Box Jump	42”*3 46”*3 48”*3*5 46”*5*2
Power Snatch	198*1@7 201*1*7@8-9
Squat	402*5*3@8
T&G Bench	287*3*5@7-6
Slingshot Bench	309*3*3@6.5-7
Toe Touch	154*15*2

Rougher day today, probably due to extra-meh sleep, but still going well. First day with all my squats over 400. Also probably the end of 2.5 kg jumps twice a week. I'll see how I feel Monday.

Saturday, 6 Aug

Session RPE/Time	8/1:34
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Broad Jump	3*8
Pin SSB Squat	269*3@5 280*3@5.5 291*3@6
OHP	187*1@7 209*1@9 165*5*5@6-8
Deadlift	556*1@8.5 375*5*3@7.5

Monday, 8 Aug

Session RPE/Time	8.5/2:30
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Seated Box Jump	40”*5 46”*3 48”*3*3
Power Clean	265*2@7 269*2@7 273*2@7 276*2*2@7.5
Squat	405*5*3@7.5, 8, 9
Bench	267*5*5@7, 7, 7.5, 8, 9.5
w/V-up	25*15*3

Wednesday, 10 Aug

Session RPE/Time	6.5/1:35
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Broad Jump	3*8
Front Squat	328*3@8 265*3*2@5.5
Pin Bench	282*3*6@7-8
w/Deadlift	485*1@6.5 375*5*3@5

Friday, 12 Aug

Session RPE/Time	8.5/2:53
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Broad Jump	3*8
Power Snatch	198*1*2@7 201*1*2@7 203*1*4@8
Squat	408*5*3@7, 8, 9
T&G Bench	291*3*5@6.5-7.5
Slingshot Bench	313*3*3@6.5-7
Toe Touch	154*15*3

Still going well, if a bit more difficult than before.

Saturday, 13 Aug

Session RPE/Time	9/2:39
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Seated Box Jump	43”*3*2 45”*3*2 47”*2*2 51”*1*3
Pin SSB Squat	302*3*3@5.5
OHP	187*1@7 203*1@8.5 165*5@8 160*5*3@7-7.5 154*5@7
Deadlift	375*5*3@6.5, 6, 5 485*1@5 558*1@9

Tuesday, 16 Aug

Session RPE/Time	6/1:50
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Paused Bench	265*3 287*1 309*1@6 331*1@7.5 353*1@9.75
Power Clean	265*1@6 287*1@7 309*1@8 320*1@miss catch

Taking an easier week before starting the next block. No specific plan, but planning on some heavy-ish singles on a few lifts.

Wednesday, 17 Aug

Session RPE/Time	7/2:07
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Seated Box Jump	45”*3*3
Squat	375*1 441*1@6 463*1@6 485*1@7.5
OHP	154*2@5 176*1@5 192*1@6 203*1@7 209*1@9

Cool. I've just been doing sets of 5, so I'd need to do more practice with heavy singles if I wanted to optimize my 1RM, but my squat strength has definitely trended upward this block. 485 moved at 0.33 m/s.

Press is hanging on alright, despite only doing it once a week. It's not a priority right now, so as long as it's not trending down, I'm happy with it.

Thursday, 18 Aug

Session RPE/Time	6.5/1:49
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Seated Box Jump	48”*2*3
Snatch	154*1*2 176*1 198*1 209*1@7 220*1@8 231*1@miss catch
Deadlift	485*1*2@6 529*1@7 573*1@8

Friday, 19 Aug

Session RPE/Time	8/1:54
Exercise	Weight*Reps*Sets@RPE
Bike	5 min - 1.70 mi
Box Jump	31”*6 45”*3*3 46”*3*3
Snatch	132*1*3 143*1*3 154*1*3 165*1*6
Squat	353*5*3@6-7
T&G Bench	265*3*5@7-8

Monday, 22 Aug

Session RPE/Time	7.5/1:58
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Seated Box Jump	40”*5 45”*5 46”*5
Clean	220*2*5@5
Squat	375*5*3@6.5-7
Bench	269*5*5@7.5-8.5
w/V-up	55*15*3

Wednesday, 24 Aug

Session RPE/Time	7/1:48
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Broad Jump	3*8
HB Squat	331*3*3@5-6
Pin Bench	282*3*6@7-8.5
Deadlift	463*1 529*1 397*5*3@5.5

Stuff is going well.

Friday, 26 Aug

Session RPE/Time	7.5/2:34
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Box Jump	45”*6 48”*3*2
Snatch	165*1*4 172*1*2 176*1*2 183*1*4 187*1*3
Squat	375*5*3@7, 8, 6.5
T&G Bench	293*3*4@7-8 282*3*4@6-6.5
Toe Touch	176*15*2

Saturday, 27 Aug

Session RPE/Time	6.5/1:18
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Broad Jump	3*8
SSB Pin Squat	302*3*3@6, 6, 7.5
OHP	198*1@8 154*5*5@6-7
Deadlift	463*1 540*1 397*5*3@6, 9, 5

Monday, 29 Aug

Session RPE/Time	7.5/2:24
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Seated Box Jump	45”*5*3 48”*5*3
Clean	220*2*2 231*2*3
Squat	375*5*3@7, 6.5, 6.5
Bench	271*5*5@6.5-7.5
w/V-up	55*15*3

Wednesday, 31 Aug

Session RPE/Time	8/2:57
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Broad Jump	3*8
HB Squat	342*3*3@7, 6, 5.5
Pin Bench	284*3*6@7-7.5
Deadlift	463*1@7.5 397*5*3@6.5

Friday, 2 Sep

Session RPE/Time	7.5/3:22
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Box Jump	45”*6 48”*3*2
Snatch	176*1*4 183*1*4@6 187*1*4@6 194*1*3@7
Squat	375*5@blegh 309*5 265*5
T&G Bench	287*3*8@6ish
Toe Touch	154*15*2

Saturday, 3 Sep

Session RPE/Time	6/1:30
Exercise	Weight*Reps*Sets@RPE
Walk/Run	Dirt road and back
Broad Jump	3*8
SSB Pin Squat	302*3*3@5.5-6
w/OHP	198*1@7.5 154*5*5@5.5-7
Deadlift	463*1@5 540*1@7.5 397*5*3@5-5.5