Exodus Strength

broseph wrote: ↑Tue Feb 21, 2023 1:53 pm

DCR wrote: ↑Mon Feb 20, 2023 3:50 pm

broseph wrote: ↑Mon Feb 20, 2023 2:23 pm For your muscle confusion.

https://www.notonerival.com/wp-content/ ... rogram.jpg

Something about this being a clickable link vs embedded image makes it even funnier.

Ha, I thought the same, creepy Shaun T with the sneak attack from 2009.

2/22/23

(deload)

Squat 265x3x5 (60%)
These felt heavier than they should have. Deloading was actually appropriate?

Sisy Squat BWx4x6
squeeze your glutes = better quad engagement

Hip Thrust 225x4x8
Still squeezing them glutes

Army leg tuck 3x10
Something different for abs. Except I felt these primarily in my biceps, secondarily in my upper back, and tertiarily in my abs.


Musings: In our house we have developed a habit of leaving nice notes around for each other. Often the notes are accompanied by drawings. It's great. One of the 7 year olds keeps leaving me notes that say she loves me and hopes I never die. But she's also the naughty kid and has already started her goth phase (it's not a phase, this is who I am), so I can't tell if it's something sweet or a thinly veiled threat.

2/23/23

Bench 225x5, 255x5, 285x9@9
(last set 76.5%)

Incline DB Bench 55x4x12@EZPZ
Almost AMRAP'd the last set, but I've never ever regretted taking it slow with a new lift.

DB Row 55x4x12

Shoveling the driveway instead of riding the bike.

2/24/23

Press 115x5, 130x5, 145x9

Seated DB Press 55x4x10

Supersetted:
Incline DB Curl 30x3x10
French Press 88x3x12


Musings: The manner in which I had to shovel the driveway last night created more pec and tricep pump and fatigue than my actual chest workout. So I had to take it a little easy on shoulders and triceps today.

2/25/23

Bodyweight 192.5#


Squat 255x5, 295x5, 335x8@8

Sisy Squat BWx4x7

Hip Thrust 225x4x9

Hanging Knee Raise 4x8


Musings: 3 days in to 531 and I already hate it. With high volume low fatigue, I knew I could always get that day's work done no matter what. Caffeine, food, sleep, work; it didn't matter. Maybe I'd only get 6 sets, maybe I'd get 9 depending on autoregulation, but I knew that was good and appropriate for the day.

With 531, the first 2 sets are just warmups, so the efficacy of the entire session is hinging on that AMRAP. I know it especially feels that way because it's week 1, and it will build momentum as the cycles add up, but I don't think I'll shake the feeling that everything needs to be perfect going into the AMRAP.

I think a better way for me to think of this programming is to consider it a skill-preserving component of a hypertrophy phase. The accessory work will fuel hypertrophy, and the 531 sets will preserve strength-as-a-skill in the main lifts. This mentality also gives me permission to soften the AMRAPs. I'm guessing this was Wendler's plan all along and he probably even says it in the book somewhere, but I'm going to pretend I figured it out all on my own because I'm so fucking north of vag.

TLDR; I'm bulking up and whimping out. And cracking down. And... sleeping in? (I had to finish the "up, down, in, out" thing)

broseph wrote: ↑Sat Feb 25, 2023 9:30 am because I'm so fucking north of vag

Girls have cooties. Totally icky.

augeleven wrote: ↑Sat Feb 25, 2023 9:39 am

broseph wrote: ↑Sat Feb 25, 2023 9:30 am because I'm so fucking north of vag

Girls have cooties. Totally icky.

Dude. I thought that stuff was just from Wendler’s blog or forum posts or something. I didn’t realize it was actually a chapter in the published book. So silly.

2/26/23

Bench 235x3, 270x3, 305x6@9


Incline DB Bench 60x3x12, 1x16
Set 2: The point of doing these with dumbbells is to get a better stretch at the bottom. But if feels more like the bench is acting as a fulcrum on my humerus at the bottom of the movement, and the weight wants to push the head of the humerus forward. I believe I ran into subluxation issues back when I was doing close grip benching, and this is feeling similar. If I can't fix that feeling, I'm going to have to abandon the movement.

Set 3: Keeping my elbows flared seems to help. It would be interesting to try a more narrow bench where no part of my upper arm makes contact.

Set 4: A rolled up yoga mat on top of a 2x8 on top of the bench felt a little unstable but much better on the shoulders, and I was able to maintain a more natural elbow position.

For your real time logging.


Wide Grip Pullups +45 x5x6

Titan Bike
15:00
20.9 mph
10.2 Cal/min

broseph wrote: ↑Sun Feb 26, 2023 9:41 am Incline DB Bench 60x3x12, 1x16
Set 2: The point of doing these with dumbbells is to get a better stretch at the bottom. But if feels more like the bench is acting as a fulcrum on my humerus at the bottom of the movement, and the weight wants to push the head of the humerus forward. I believe I ran into subluxation issues back when I was doing close grip benching, and this is feeling similar. If I can't fix that feeling, I'm going to have to abandon the movement.

Set 4: A rolled up yoga mat on top of a 2x8 on top of the bench felt a little unstable but much better on the shoulders, and I was able to maintain a more natural elbow position.

Smart, plus you get to blast core a little!

(honestly even I'm not sure if that last bit was sarcastic or not)

@cgeorg it’s definitely bordering on “silly bullshit.”

Also, the rolled yoga mat is rubberbanded to the 2x8. Otherwise it would unroll.

2/28/23

Press 120x3, 135x3, 155x8

Seated DB Press 55x4x10

Supersetted:
Incline DB Curl 30x3x10, 1x14
French Press 88x3x12, 1x18

Titan Bike
10:00 @hard
22.9 mph
12.7 Cal/min

3/1/23

Deadlift 295x5, 335x5, 385x8.
I can't accurately rate the RPE on the AMRAP. My target was @8, and it felt like I hit it, but video replay makes it look faster than that. Who cares.

Sisy Squat BWx3x8. These were hurting my knees in a couple different ways so I only did 3 sets. Guess I'll never have big quads.

Hip Thrust 225x4x10

Hanging Knee Raise 4x8

3/2/23

Bench 255x5, 285x3, 320x5@10.
Bench felt heavy today. Video replay on the AMRAP confirms my usual bench MO; the reps are fast until they suddenly stop.

Incline DB Bench 65x4x12
According to my rough measurements and probably incorrect math, I'm getting 12-13° of incline here. Regardless of my thick headedness, I think I'm improving my thick peccedness because the pump is legit.

DB Row 55x3x12, 1x14


I was late getting down here today due to stuff, so I'm skipping cardio.

Good Times. Noodle salad.

broseph wrote: ↑Thu Mar 02, 2023 2:45 pm Bench felt heavy today. Video replay on the AMRAP confirms my usual bench MO; the reps are fast until they suddenly stop.

I’ve been working on progressing a top set of 10. What happens is I hit 8 or 9 like a champ, no apparent difference in bar speed throughout.. and then the ninth or tenth rep dies an inch off my chest, if even. Then one day I magically get the 10 with no idea of how or why. Always been that way.

augeleven wrote: ↑Thu Mar 02, 2023 3:21 pm Good Times. Noodle salad.

For your Jack Nicholson quotes.

DCR wrote: ↑Thu Mar 02, 2023 4:24 pm
I’ve been working on progressing a top set of 10. What happens is I hit 8 or 9 like a champ, no apparent difference in bar speed throughout.. and then the ninth or tenth rep dies an inch off my chest, if even. Then one day I magically get the 10 with no idea of how or why. Always been that way.

Yeah. I’ve considered devoting time and energy to working on the sticking point, but I’d rather just bench.

Maybe these AMRAPS will expose the weak point to some stress that usually gets missed with speedy submaximal reps.

broseph wrote: ↑Fri Mar 03, 2023 5:16 am

augeleven wrote: ↑Thu Mar 02, 2023 3:21 pm Good Times. Noodle salad.

For your Jack Nicholson quotes.

DCR wrote: ↑Thu Mar 02, 2023 4:24 pm
I’ve been working on progressing a top set of 10. What happens is I hit 8 or 9 like a champ, no apparent difference in bar speed throughout.. and then the ninth or tenth rep dies an inch off my chest, if even. Then one day I magically get the 10 with no idea of how or why. Always been that way.

Yeah. I’ve considered devoting time and energy to working on the sticking point, but I’d rather just bench.

Maybe these AMRAPS will expose the weak point to some stress that usually gets missed with speedy submaximal reps.

Probably so. I think that, presuming the weight is heavy enough, a hard set of 8-10 begins to involve shit that you don’t “get to” in a lower rep set, especially a submax lower rep set.

3/3/23

Press 130x5, 145x3, 162.5x6

Seated DB Press 55x4x11

Supersetted:
Incline DB Curl 30x3x11
French Press 98x3x12

3/4/23

Buttwalk low back warmup as per @Renascent and @MarkKO... oh my Science, it's actually something.

Squat 275x3, 315x3, 355x8@9
Knees weren't feeling great for the past day or two, but none of the squat reps actually hurt?

Sisy Squat BWx4x10
These are finally clicking.

Hip Thrust 225x4x12

Hanging Knee Raise 3x10


Musings: I'm only allowing myself 1 breath after each rep on the AMRAPs. I just wanted that recorded somewhere so I hold myself to it. Until I decide not to.

For no reason other than taste, I've been adding cayenne pepper to my black coffee. It is weirdly addicting and I keep adding more and regular coffee has lost all its charm. But for the first time in my life I'm getting heartburn, and I can't help but be suspicious of what I'm calling "hot coffee."

-------------------------------------

Later...
Titan Bike
25:00
20.3 mph
9.6 Cal/min

broseph wrote: ↑Sat Mar 04, 2023 9:48 am 3/4/23

Buttwalk low back warmup as per @Renascent and @MarkKO... oh my Science, it's actually something.

Squat 275x3, 315x3, 355x8@9
Knees weren't feeling great for the past day or two, but none of the squat reps actually hurt?

Sisy Squat BWx4x10
These are finally clicking.

Hip Thrust 225x4x12

Hanging Knee Raise 3x10


Musings: I'm only allowing myself 1 breath after each rep on the AMRAPs. I just wanted that recorded somewhere so I hold myself to it. Until I decide not to.

For no reason other than taste, I've been adding cayenne pepper to my black coffee. It is weirdly addicting and I keep adding more and regular coffee has lost all its charm. But for the first time in my life I'm getting heartburn, and I can't help but be suspicious of what I'm calling "hot coffee."

They aren't bad, huh?