Exodus Strength

I'm going to try to do a play-by-play in this post about the meet, which happens on Saturday, May 21. I start lifting around 3pm.

Later this Friday evening, I'm going to do an early Equipment Check. Everything should be fine except possibly for my underpants. I have a pair of Jockey brand briefs that I bought a couple months ago specifically for the meet, but they may not be allowed. I bought a pack of Hanes cotton briefs yesterday, but I'm hoping they'll be okay with the Jockey. If so, I'll return the Hanes briefs. I haven't worn briefs in oh, 25 years or so.

Equipment checked, and they were okay with the Jockey briefs!!

The guy in front of me in the line didn't have a singlet or a t-shirt or any other clothes to check--I mean, he doesn't own a singlet; he thought he could lift in "gym clothes".

Did the rack heights this evening, too.

Slept like poop.

AMBW = 192.6

Arrived; weighed in at 87.25 kg. Not too nervous.

I’m not going first!!!

Went 3 for 3 on the squat: 180/185/187.5
Both the 185 and 187.5 are PR’s.

Gone 2 for 2 on bench so far: 110/115.

Wifi at the gym went out… nothing’s happening.

Back at it. Got 117.5 on my third attempt.

Went 2/3 on the deadlift: 190/200. Missed 202.5; got it to my knees, but no further.

Totaled 505 kg. Met my total and individual goals. The meet was a success!

Hah!! That’s 1111 pounds!

Best of luck! Get good rest! You'll do great!

alek wrote: ↑Fri May 20, 2022 7:34 am

JohnHelton wrote: ↑Wed May 18, 2022 10:59 am alek Know that it is normal to be nervous, especially before your first meet. However, also know that the nerves calm considerably after the 1st attempt on squat.

Thanks, John! Right now, I'm more nervous about deadlift than either squat or bench.

Just think of the whole event of a celebration of being alive and healthy. Great opportunity to show the kids that dad has still got it.

EricK wrote: ↑Fri May 20, 2022 7:47 am Best of luck! Get good rest! You'll do great!

JohnHelton wrote: ↑Fri May 20, 2022 8:45 am Just think of the whole event of a celebration of being alive and healthy. Great opportunity to show the kids that dad has still got it.

Thanks, guys. Just during the check-in/rack heights, my adrenaline was pumping pretty good.

EricK wrote: ↑Sat May 21, 2022 11:26 am

3 for 3 on the squat!

Excellent!

alek wrote: ↑Fri May 20, 2022 7:35 am I'm going to try to do a play-by-play in this post about the meet, which happens on Saturday, May 21. I start lifting around 3pm.

Later this Friday evening, I'm going to do an early Equipment Check. Everything should be fine except possibly for my underpants. I have a pair of Jockey brand briefs that I bought a couple months ago specifically for the meet, but they may not be allowed. I bought a pack of Hanes cotton briefs yesterday, but I'm hoping they'll be okay with the Jockey. If so, I'll return the Hanes briefs. I haven't worn briefs in oh, 25 years or so.

Equipment checked, and they were okay with the Jockey briefs!!

The guy in front of me in the line didn't have a singlet or a t-shirt or any other clothes to check--I mean, he doesn't own a singlet; he thought he could lift in "gym clothes".

Did the rack heights this evening, too.

Slept like poop.

AMBW = 192.6

Arrived; weighed in at 87.25 kg. Not too nervous.

I’m not going first!!!

Went 3 for 3 on the squat: 180/185/187.5
Both the 185 and 187.5 are PR’s.

Gone 2 for 2 on bench so far: 110/115.

Wifi at the gym went out… nothing’s happening.

Back at it. Got 117.5 on my third attempt.

Went 2/3 on the deadlift: 190/200. Missed 202.5; got it to my knees, but no further.

Totaled 505 kg. Met my total and individual goals. The meet was a success!

Congratulations! Job well done!

Huge congrats!

EricK wrote: ↑Sat May 21, 2022 3:55 pm Congratulations! Job well done!

JohnHelton wrote: ↑Sat May 21, 2022 4:59 pm Huge congrats!

Thank you, gentlemen!!

Congrats, man! Especially on those squat PRs. It's gotta feel good to pull that off in the clutch.

Renascent wrote: ↑Sat May 21, 2022 10:53 pm Congrats, man! Especially on those squat PRs. It's gotta feel good to pull that off in the clutch.

Thank you!!

It had been 4+ years for a squat PR… felt real good.

At this point it just feels like noise, but sincerely; congrats on the meet.

It's especially cool to see that you completed that 200kg DL after it fizzled a couple weeks ago.

broseph wrote: ↑Sun May 22, 2022 9:08 am At this point it just feels like noise, but sincerely; congrats on the meet.

It's especially cool to see that you completed that 200kg DL after it fizzled a couple weeks ago.

Thanks, man! I appreciate it!!

Just signed up for #chadbot, i.e. JuggAI. And I'm eyeing the South Georgia Barbell Brawl meet on November 5, 2022.

5/23/22 Monday [Training 55] JuggAI #1
Paused Squat
225 x 4 @ 6.5,6,6, 6,6,6

Comp Bench
170 x 5 @ 6,6,6.5
170 x 4 @ 6,6.5,6.5

Paused Deadlift - Just Below the Knee
275 x 4 @ 6,6.5,7
275 x 3 @ 7,7,7
Wear your deadlift socks for these!

Lat pulldown
110 x 15,14,12, 12

Lateral raises
10 x 24,12

Barbell Curl
65 x 10
55 x 8

Farmer's Walk
90 lbs for 30 yards x 6 @ EMOM

Notes
I'm doing the Bridge for 2 weeks to hopefully let my body rest/heal from the meet.

I'm kinda surprised I was able to finish the workout considering the meet was only two days ago. I didn't have too much low-back fatigue, and using pretty light weights was helpful.

I'm not exactly sure how many farmer's walks I was supposed to do. The prescription was
"30 yards
1 x 6 min EMOM"
but I took it to mean six walks of 30 yards every minute.

alek wrote: ↑Mon May 23, 2022 8:48 am I'm not exactly sure how many farmer's walks I was supposed to do. The prescription was
"30 yards
1 x 6 min EMOM"
but I took it to mean six walks of 30 yards every minute.

I do one walk every minute for X minutes. Rather than worrying about distance I do 20 sec walk followed by 40 sec rest.

5/25/22 Wednesday [Training 56] JuggAI #2
Paused SSB
200 x 6 @ 6,6,6, 6,6

Feet Up Bench
120 x 6 @ 5,5,5
120 x 5 @ 5,5,5
Too easy.

DB Fly
40's x 6 @ 6.5,6.5,6.5
35's x 5 @ 6.5,6.5,6.5
My left arm didn't like this too much.

Squat Jump
25's x 5 @ 5 RIR
35's x 5 @ 5 RIR
45's x 5 @ 5 RIR

Pendlay Row
95 x 15 @ 5 RIR
105 x 15 @ 5 RIR
105 x 13 @ 3 RIR
105 x 12 @ 3 RIR

Back Raise
BW x 12 @ 3 RIR x 5 sets

Face Pulls
60 x 15 @ 3 RIR
60 x 12 @ 3 RIR
60 x 6 @ 5 RIR

Barbell Curls
50 x 15 @ 5 RIR
50 x 12 @ 5 RIR

Triceps Pushdown
66 x 18 @ 4 RIR
66 x 15 @ 4 RIR

No training today; the gym lost power from a thunderstorm.

5/30/22 Monday [Training 57] JuggAI #3
Pause Squat
185 x 6 @ 5,5,5, 5,5

Comp Bench
140 x 6 @ 5,5,5, 5
140 x 5 @ 5
140 x 4 @ 5

Paused DL
275 x 6 @ 6,7
275 x 5 @ 7
275 x 4 @ 7
275 x 3 @ 6.5,5

Lat Pulldown
110 x 15,15,12
99 x 12

DB Lateral Raise
10’s x 15,15

Barbell Curls
45 x 15,15

Farmer’s Walk
90 x “30 yards” x 8

Notes
Pretty easy except for the paused dl; I’m really trying to do that well since I think the mid-range is my biggest weakness in the deadlift.

I think #chadbot will start increasing the intensity next week.