Exodus Strength

I think the Navy BF% you're getting is too low. It's possible the black and white is throwing me off but also 33.25" waist seems high for 16.2% bf.

dw wrote: ↑Tue Aug 04, 2020 5:21 pm I think the Navy BF% you're getting is too low. It's possible the black and white is throwing me off but also 33.25" waist seems high for 16.2% bf.

Whoa, a visitor after a whole year of no posts here

Re the Navy BF, I just punched my measurements into one of those online calculators. I agree that it's probably underestimating actual BF but it was at least a consistent method to track relative changes. That said, I've trained very little since those photos so it's even worse now... sitting around 182lb/33.5" waist at 5'10" these days. Not big but definitely soft

YA BOY IS BACK

In between bouts of shitposting I've managed to put together a garage gym so I can get back to NDTFP at my convenience. 24" Rep PR-4000 with strap safeties and multigrip pullup bar, bolted to 8x6' platform made from pine sheathing , horse stall mats, and a nahhhce fahhhne piece of red oak ply with a couple layers of poly and antislip on top. My girlfriend got a trainer for her bike so we set that up today on the off chance one of us decides to do cardio ever.



Still need to shim up the platform a bit as the garage floor has some slope, and put together some plate storage which is probably gonna be a couple of these guys: https://www.catalystathletics.com/artic ... late-Rack/

Haven't really decided what I want to do yet so for the moment will be fucking around with bench, chins, deadlifts as I desire. I absolutely despise squatting but may try some front squats as I haven't for a very long time.

And not to worry, shitposting will obviously continue!

Mon 9/28/20

BW: 183.8

BP: 45x4, 95x4, 115x4, 135x4@6, 155x4@8
DL (beltless, DOH): 135x4, 225x4, 245x4@8
CH: 6@8, 6@9

Platform definitely needs some shimming, the bar wants to roll back towards the rack slightly on DLs. The pattern on the stall mats doesn't help....

I'm gonna be sore this week

jwilson625 wrote: ↑Mon Sep 28, 2020 8:00 pm Mon 9/28/20

BW: 183.8

BP: 45x4, 95x4, 115x4, 135x4@6, 155x4@8
DL (beltless, DOH): 135x4, 225x4, 245x4@8
CH: 6@8, 6@9

Platform definitely needs some shimming, the bar wants to roll back towards the rack slightly on DLs. The pattern on the stall mats doesn't help....

I'm gonna be sore this week

I had that problem with my DL strip platform.
Was lifting "downhill".
Did get it leveled out.

Congratulations on #homegymgang

Thu 10/1/20

BW: 181.6

BP: 45x4, 95x4, 135x4, 155x4@7.5,4@8
SGDL (beltless): 135x4, 225x4@8,8.5
PU 45deg: 6@8, 5@9

Mon 10/5/20

BW: 183

BP:
125x8@7
125x8@8
125x8@9

DL (DOH, beltless):
135x4
225x4@6
225x4@6.5
225x4@7.5
225x4@8.5

Neutral PU:
BWx5@9
BWx6@9.5
BWx5@9

In case no one’s told you this before, don’t bench with the bar one inch too low on your chest. No gainz that way...

alek wrote: ↑Thu Oct 08, 2020 7:28 am In case no one’s told you this before, don’t bench with the bar one inch too low on your chest. No gainz that way...

Too late, have already died

jwilson625 wrote: ↑Thu Oct 08, 2020 7:42 am

alek wrote: ↑Thu Oct 08, 2020 7:28 am In case no one’s told you this before, don’t bench with the bar one inch too low on your chest. No gainz that way...

Too late, have already died

Wow, that's pretty strong for a ghost.

Thu 10/8/20

BW: 182.6

BP:
135x6@6
135x6@6
135x9@9

SGDL (DOH, beltless):
225x1x10 EMOM

45deg Chin:
BWx6@9
BWx5@9
BWx4@9.5

Mon 10/12/20

BW: 184

BP:
155x4@8
145x4@7.5
145x10@9.5

DL (DOH, beltless):
245x3@6
245x3@6
245x3@6.5

PU:
BWx5@9.5
BWx5@9.5
BWx4@10

Mon 10/15/20

BW: 183.8

BP:
125x8@6
125x8@6
125x12@8.5

SGDL (DOH, beltless):
225x1x15 EMOM

CH:
BWx6@9
BWx4@9
BWx4@9.5

I have clearly not been keeping up this log, however have avtually been lifting fairly regularly. One silver lining on the last day of 2020: I got my bench back up to two plates, this time for two slightly submax singles at a liberal soyboy bodyweight of 180lb instead of my past Fully Grown Adult Blob weight of 200+

My program, which I've appropriately named Joe's Fucking Around Benching and Chinning or Whatever Sometimes Program, has been very nuanced and feels based:

- Whatever bench variation I feel like doing, for ~18-30 total reps in whatever rep range I feel like doing, mostly @6-8 with the occasional amrap last set to periodically recalibrate my Precision Feels Meter

- Whatever chin variation I feel like doing, BW, 3 sets @9-10

- Repeat 2-3x weekly, or whenever you feel like it really, idgaf.

I did exclusively feet-up bench and close grip for the past couple months leading up to this one, because my back was bothering me and they felt better. 315 bench in 2021? Who knows, but I trust The Feels to guide me along my path..