Exodus Strength

9/15/22

LEGS
2:00 rests, 3:00 transitions

SSB Squat 195x4x12

RDL 195x4x10

Seated Calf Raise 135x4x20
These were suddenly very difficult compared to last time?

Hanging Knee Raise 4x8

Armblaster Curl (30" rests) 98x 16, 7, 7, 5

9/15/22

Titan Bike
22:00 steady state
avg speed: 19.9


Measuring speed on a fan bike is obviously silly, but it seems like the goldilocks real time metric on this particular machine. RPM varies wildly, and watts is too stable, but speed is juuuuuust right.

9/16/22

Titan Bike warmup
5:00
avg speed: 22.5

PUSH
2:00-3:00 rests, 3:00 transitions. Things are finally starting to get heavy, and the high rep work is creating some sick pumps, so I'm taking extra time between some sets. This block is about having fun, getting swole, and improving work capacity, so I don't think I want to push rest periods beyond 3:00 minutes.

Bench 200x4x12
There's that pump I was talking about.

Press 115x4x8
Bench pump was almost too sick and it destroyed my ability to press. Who cares press is dumb anyway.

Upright Row 85x3x18
Shoulders ready to explooge.

LTE 73x4x20
Triceps be like "what biceps?"

Single Leg Calf Raises (alternating sides without rest)
14, 10, 9, 9
Even with a pump my lower legs look syndromic.


The greatest feeling you can get in a gym or the most satisfying feeling you can get in the gym is the pump. It feels fantastic. It's as satisfying to me as cumming is, you know, as in having sex with a woman and cumming. So can you believe how much I am in heaven? I am like getting the feeling of cumming in the gym; I'm getting the feeling of cumming at home; I'm getting the feeling of cumming backstage; when I pump up, when I pose out in front of 5000 people I get the same feeling, so I am cumming day and night. It's terrific, right? So you know, I am in heaven.

broseph wrote: ↑Fri Sep 16, 2022 3:24 pm Bench pump was almost too sick and it destroyed my ability to press. Who cares press is dumb anyway.

Amen.

broseph wrote: ↑Fri Sep 16, 2022 3:24 pm The greatest feeling you can get in a gym or the most satisfying feeling you can get in the gym is the pump. It feels fantastic. It's as satisfying to me as cumming is, you know, as in having sex with a woman and cumming. So can you believe how much I am in heaven? I am like getting the feeling of cumming in the gym; I'm getting the feeling of cumming at home; I'm getting the feeling of cumming backstage; when I pump up, when I pose out in front of 5000 people I get the same feeling, so I am cumming day and night. It's terrific, right? So you know, I am in heaven.

And hallelujah.

9/17/22

Titan Bike warmup
5:00
avg speed: unknown because I'm still learning how the buttons work and accidentally reset it. But probably really fast.

PULL
2-3:00 rests, 3-4:00 transitions

Chins BW+45 x4x8

Landmine Row 100x3x16

Shrug 195x3x20

EZ Curl 73x4x16

French Press (30" rests)
98x 19, 9, 7, 6


Musings: I don't know if I have freakishly narrow feet or something but I like my shoes laced tight and the leftover laces are always clownishly long. Finally, at nearly age 40, I realized I could just cut them shorter. With age comes wisdom.

9/19/22

193.5#
Gaining bodyweight
Slow and unintentional
I will allow it

Titan Bike warmup
5:00
avg speed: 22.5

LEGS
2-3:00 rests, 3:00 transitions.

SSB Squat 205x4x12

Seated Banded Hamstring Curl 3x10
So hot right now. But also my glutes and low back are fried from heavy yardwork yesterday and I didn't want to do RDL's.

Single Leg Banded Knee Extension (alternating sides without rest) 16, 8, 8
I mean, the band was already out and attached to the rig so...

Seated Calf Raise 145x3x20

Hanging Knee Raise 4x8

9/20/22

PUSH
2-3:00 rests, 3:00 transitions

Bench 205x4x12

Incline DB Bench 45x3x15
Upper chest pump achieved.

Upright Row 85x4x16

LTE 78x4x18

9/21/22

Titan Bike
26:00
avg speed: 20.1

9/24/22

Spent the last couple days shoveling rocks and laying 24x24" pavers. Back and legs are toast. Let us bench.


PUSH
2-3:00 rests

Bench 210x4x10

Incline DB Bench 45x3x16

Upright Row 90x4x14

LTE 83x4x16

Titan Bike
12:00 @hard
accidentally reset the numbers.

9/25/22

PULL

5:00 Titan Bike warmup @22.7mph

Chins BW+50x4x8

Landmine Row 105x3x16

Shrug 205x3x20

EZ Curl 83x4x14

French Press (30" rests) 103x 18, 8, 6, 7

9/26/22

LEGS

5:00 Titan Bike warmup @20.8mph

SSB Squat 215x4x12

RDL 215x3x10

Green Banded:
single leg seated knee extensions (alternating sides without rest)
16, 12, 10
bilateral hamstring curls (30" rests)
16, 12, 10

Seated Calf Raise 155x3x20

Hanging Knee Raise 4x9

Reverse EZ Curl 58x3x12


Musings: The banded leg stuff sure feels like a good hypertrophy stimulus. Strong burn. Tight peak contraction. Who knows if any of it will actually do anything.

9/27/22

Titan Bike
30:00
20.6 mph average
296 Cal

Musings: My wife did 4 sets of 3 pullups with BW+10lb today. I think that's pretty neat.

9/28/22

PUSH

5:00 Titan Bike warmup @23.3mph avg

Bench 215x4x10

Incline DB Bench 55x3x18

Upright Row 95x4x14

LTE 88x4x16

Single Leg BW Calf Raise (alternate sides without rest)
14, 12, 10, 10

broseph wrote: ↑Tue Sep 27, 2022 1:14 pm Musings: My wife did 4 sets of 3 pullups with BW+10lb today. I think that's pretty neat.

It sure is

9/29/22

Titan Bike
40:00
19.3 mph
329 Cal

Low and Slow

9/30/22

PULL
I took my sweet ass time today. Who cares.

Titan Bike warmup
5:00
20.2 mph

Chins BW+55x4x8

Landmine Row 110x3x16

Shrug 215x3x20
ROM started to decrease at the end of the last set. That's probably fine.

EZ Curl 88x4x14

French Press (30" rests)
103x 18, 8, 7, 7

Musings: I've eaten lots indulgent food this week and I can't stop. The days are growing short and I must prepare for hibernation.

10/1/22

LEGS

5:00 Titan Bike warmup

SSB Squat 225x4x12

RDL 225x3x10

Green Banded:
single leg seated knee extension x 16, 12, 10
bilateral hamstring curl x 16, 12, 10

Seated Calf Raise 165x3x20

Hanging Knee Raise 3x9

10/3/22

PUSH

Bench 220x3x10, 1x12@8 after 4:00 rest (for science)

Intraworkout musings: RPE is really weird with multiple higher rep sets. Do you try to take every set to @8 and let the reps fall where they lie? Because sets across has a steep RPE climb unless you take longer rests (3+ minutes). Am I just not well conditioned to higher rep sets (relative to lifting age)? Or is this an innate physiological weakness and trying to improve it would be a waste of time?

I feel like I've made some hypertrophy gainz in the past 6 weeks with this type of lifting. But maybe it's not even real since I didn't lift for a month prior?

Although upon closer introspection, the muscle groups that have improved most are ones that I've previously neglected. Maybe these gainz are simply the product of a more well rounded routine vs a particular rep range.

Incline DB Bench 55x3x20

Upright Row 100x4x14

LTE 93x4x16

Single Leg BW Calf Raise,
alternating sides without rest x 14, 12, 10, 10

broseph wrote: ↑Mon Oct 03, 2022 2:59 pm Intraworkout musings: RPE is really weird with multiple higher rep sets. Do you try to take every set to @8 and let the reps fall where they lie? Because sets across has a steep RPE climb unless you take longer rests (3+ minutes). Am I just not well conditioned to higher rep sets (relative to lifting age)? Or is this an innate physiological weakness and trying to improve it would be a waste of time?

You might think about Brian Minor's Dynamic Double Progression. It is a pretty interesting approach. I've done it before. Pretty demanding but probably effective for hypertrophy.

https://www.jpshealthandfitness.com.au/ ... ogression/

JohnHelton wrote: ↑Mon Oct 03, 2022 4:02 pm

broseph wrote: ↑Mon Oct 03, 2022 2:59 pm Intraworkout musings: RPE is really weird with multiple higher rep sets. Do you try to take every set to @8 and let the reps fall where they lie? Because sets across has a steep RPE climb unless you take longer rests (3+ minutes). Am I just not well conditioned to higher rep sets (relative to lifting age)? Or is this an innate physiological weakness and trying to improve it would be a waste of time?

You might think about Brian Minor's Dynamic Double Progression. It is a pretty interesting approach. I've done it before. Pretty demanding but probably effective for hypertrophy.

https://www.jpshealthandfitness.com.au/ ... ogression/

Geez. That's like, the exact answer to my question. It makes a lot of sense.

My excuses are as follows: I hate changing the load on a lift during the session- it's almost an irrational hatred. I also don't really trust my RPE-meter with sets higher than 5-ish reps. It seems like I can always take just a couple more breaths at lockout at hit ONE more rep... Obviously that isn't the case, and I will eventually reach actual failure. I'm probably just really wimpy about what's actually an RPE 10.

According to his models, it seems like I'm actually doing a reverse Double Progression. I'll do

95x20@7
95x20@8
95x20@9

100x20 @8
100x20@9
100x20@10

105x18@6
105x18@7
105x18@8...

I add weight every session until I get close to failure, then drop the reps by 2 and continue adding weight. Rinse and repeat until I get the rep range gets too small because I never want to do 3x5@10 ever again in my entire life.

I'll probably just run this out, do 4-6 weeks of cutting, and see what I can accomplish with the ol' HPS Set of Rules and Tools. Pretty sure that system is what got me my lifetime squat bench deadlift PR's.