Exodus Strength

broseph wrote: ↑Sat Feb 10, 2024 12:20 pm 2/10/24
Low Bar Squat 295x4x5, 3:00 rests
Very happy with this progress. Stopped at 4 sets at 70% based on intuition. I decided to low bar vs SSB to get a wider stance; I think getting my legs out to the side helped to maintain a static back angle.

Team Narrow Squat Stance isn't mad... just disappointed.

(But seriously, I did the same when my back felt fuct and it did help. Problem was that my knee hated it more than my back liked it.)

DCR wrote: ↑Sat Feb 10, 2024 2:13 pm

broseph wrote: ↑Sat Feb 10, 2024 12:20 pm 2/10/24
Low Bar Squat 295x4x5, 3:00 rests
Very happy with this progress. Stopped at 4 sets at 70% based on intuition. I decided to low bar vs SSB to get a wider stance; I think getting my legs out to the side helped to maintain a static back angle.

Team Narrow Squat Stance isn't mad... just disappointed.

(But seriously, I did the same when my back felt fuct and it did help. Problem was that my knee hated it more than my back liked it.)

Yeah, I definitely thought of you when I mentioned the wider stance. I guess I'm a fair weather fan of the narrow stance. Truth be told, my version of a "wider" stance is still pretty narrow.

Watching older videos of myself, my heaviest squats were with a wider stance than I could accommodate right now.

2/11/24

Chins +90x5x5

Landmine Shrug Row +115x 18, 16, 14

Arnold Press 40x 16, 14, 12
I had no overhead work in this programming, which I thought would be interesting. But it just feels weird from a mobility/fUnCtIoNaL fItNeSs perspective. I haven't done Arnold Presses since I was jist a boi, and they felt really good and gave a sweet pump. Also biceps were lighting up? For your shoulder flexors.

Incline DB Curl 30x 14, 12, 10

2/12/24

Titan Bike
20:00
20.0 mph
183 Cal

Haven't done cardio in over a week for no good reason. Back on the horse.

2/15/24

Preworkout Musings: Saw a chiropractor yesterday. He did some voodoo assessments and xrays. I meet with him next week for another copay and to go over the plan and start "treatment." First thing they do is have you stand with each foot on a separate scale and measure your imbalance of weight distribution. Seems like that probably changes moment to moment and is never symmetrical but gives them a good starting point to convince you of needing your back cracked. For your skepticism.

Bonus points for having a big loud poster about vaccines in the kids' area: "Do your research before putting POISONS in your body!"


Bench 285x10x2, OT 2:00
80%, H=500

Squat 295x3x5
Knee hurts, partly from BJJ last night, but it's getting aggravated by lightweight squats... cool. I'm starting to get sick of complaining about stuff, but I feel it necessary to explain to myself why I'm not lifting very much.

broseph wrote: ↑Thu Feb 15, 2024 2:16 pmFirst thing they do is have you stand with each foot on a separate scale and measure your imbalance of weight distribution. Seems like that probably changes moment to moment and is never symmetrical but gives them a good starting point to convince you of needing your back cracked. For your skepticism.

I've considered buying a second, identical scale to the one I already have at home for this exact purpose. Though, as you suggested, I suspect that any practical use for this information would be ... limited.

Bonus points for having a big loud poster about vaccines in the kids' area: "Do your research before putting POISONS in your body!"

I can't wait for the stories that will follow.

broseph wrote: ↑Thu Feb 15, 2024 2:16 pm Knee hurts, partly from BJJ last night, but it's getting aggravated by lightweight squats... cool. I'm starting to get sick of complaining about stuff, but I feel it necessary to explain to myself why I'm not lifting very much.

Fortunately you lift at home and don't also feel a burning need to explain your perceived inadequacies to other folks at the gym like I find myself doing constantly and then hating myself. I mean I would never do that but some might.

Renascent wrote: ↑Thu Feb 15, 2024 3:07 pm

broseph wrote: ↑Thu Feb 15, 2024 2:16 pmBonus points for having a big loud poster about vaccines in the kids' area: "Do your research before putting POISONS in your body!"

I can't wait for the stories that will follow.

Haha yeah, this just became a must watch space.

@Renascent and @DCR, sorry to disappoint you guys, but I will be AVOIDING CONFLICT during this chiropractic experiment.

The dude's wife is one of my wife's gym friends, and I've been given strict orders to not make things uncomfortable for anyone.

Not to sound like a sociopath, but I have a tendency to treat interpersonal relationships differently when I have something to gain from them (this is normal, right?). For example, I've recently been given a modicum of authority at work, and I find myself being weirdly friendly and tolerant of people to whom I'm normally indifferent (at best). I walk away from interactions questioning who I am.

And so, I will play the part of the willing and ignorant patient until I either have relief or my patience (or deductible) has been exhausted.

2/17/24

Deadlift 350x3x5
70%. Felt heavy, but knee and back pain were minimal.

Landmine Shrug Row +115x 18, 16, 14

Lateral Raise 30x 18, 5x5 with 0:30 rests

Incline DB Curl 30x 14, 5x5 with 0:30 rests

BW Calf Raise 3x20
Last week (after a week off) I did myoreps with calves and could barely walk for several days. Easing back into it.

broseph wrote: ↑Sat Feb 17, 2024 9:15 amAVOIDING CONFLICT

Understood. That's, like, my middle name.

The dude's wife is one of my wife's gym friends, and I've been given strict orders to not make things uncomfortable for anyone.

Understandable.

Not to sound like a sociopath, but I have a tendency to treat interpersonal relationships differently when I have something to gain from them (this is normal, right?).

Sounds normal in my book.

For example, I've recently been given a modicum of authority at work, and I find myself being weirdly friendly and tolerant of people to whom I'm normally indifferent (at best). I walk away from interactions questioning who I am.

Can relate.

I'm all for knowing myself better as a result of unfamiliar situations, but it gets weird and uncomfortable when someone I actively dislike seemingly comes around to regard me as a trustworthy and comforting individual. Then I start to wonder if I really am a sociopath.

broseph wrote: ↑Sat Feb 17, 2024 9:15 amNot to sound like a sociopath, but I have a tendency to treat interpersonal relationships differently when I have something to gain from them (this is normal, right?). For example, I've recently been given a modicum of authority at work, and I find myself being weirdly friendly and tolerant of people to whom I'm normally indifferent (at best). I walk away from interactions questioning who I am.

https://i.pinimg.com/originals/08/86/e0 ... 632bfc.gif

Renascent wrote: ↑Sat Feb 17, 2024 10:56 am I'm all for knowing myself better as a result of unfamiliar situations, but it gets weird and uncomfortable when someone I actively dislike seemingly comes around to regard me as a trustworthy and comforting individual. Then I start to wonder if I really am a sociopath.

Maybe the real sociopaths were the friends we made along the way.

@DCR is that a Drake gif!?!?

*between clenched teeth* take. it. back.

2/18/24

Incline Treadmill
-numbers and such

broseph wrote: ↑Sun Feb 18, 2024 12:13 pm DCR is that a Drake gif!?!?

*between clenched teeth* take. it. back.

I gather that you feel about Drake the way that I do about the most intolerable being ever to walk the earth fucking Pitbull.

Don’t worry, @EricK won’t show me how to put gifs directly into posts, so my ability to spam your log with Drizzy is limited.

DCR wrote: ↑Sun Feb 18, 2024 2:06 pm

broseph wrote: ↑Sun Feb 18, 2024 12:13 pm DCR is that a Drake gif!?!?

*between clenched teeth* take. it. back.

I gather that you feel about Drake the way that I do about the most intolerable being ever to walk the earth fucking Pitbull.

Don’t worry, @EricK won’t show me how to put gifs directly into posts, so my ability to spam your log with Drizzy is limited.

You talkin' about Mr. 305? Mr. Worldwide? We can bond over that shared hatred.

General rule of thumb: if an artist announces their own name in more than 1 of their songs, I don't like them.

DCR wrote: ↑Sun Feb 18, 2024 2:06 pm

broseph wrote: ↑Sun Feb 18, 2024 12:13 pm DCR is that a Drake gif!?!?

*between clenched teeth* take. it. back.

I gather that you feel about Drake the way that I do about the most intolerable being ever to walk the earth fucking Pitbull.

Don’t worry, @EricK won’t show me how to put gifs directly into posts, so my ability to spam your log with Drizzy is limited.

With great power comes great responsibility...

2/19/24

Chiropractic musings: Met with the "doctor" to go over the plan and get my first back cracks.

His analysis:

(For your embedded gif)

It's hard to argue with the xrays which show how crooked everything is. Even without his demonstrative annotations it's pretty obvious. And he said I had very few degenerative changes, especially for my age, which is encouraging. He did some cracking then hooked me up to the spinal decompression table. I see him again in 2 days.


Bench 250x6x6, 3x5, OT 2:00
70%, H=567
Went with 6's until a set hit @8-ish, then backed off to 5's which hovered around @8. Pecs are pumped as frickin heck.

No Squats per doctor's orders; only because he adjusted me just before this session. He crossfits and works with a lot of athletes, so I'll obey for now. I'm sure thinking about a leg extension/curl setup for the basement gym.

LTE 128x3x10

Tib Raise 30x 20, 20, 16
It is noted that my knee pain returned after 2 weeks of not doing these. Hopefully I can yescebo myself into relief.

Single Leg Calf Raise x3x10

EricK wrote: ↑Mon Feb 19, 2024 6:36 am With great power comes great responsibility...

broseph wrote: ↑Mon Feb 19, 2024 3:09 pm (For your embedded gif)

Yeah yeah, dummy DCR can barely work a television remote, forget about embed a gif. I'll see myself out.
 
...

broseph wrote: ↑Mon Feb 19, 2024 3:09 pm Pecs are pumped as frickin heck.

... I just can't quit you.

broseph wrote: ↑Mon Feb 19, 2024 3:09 pmNo Squats per doctor's orders; only because he adjusted me just before this session. He crossfits and works with a lot of athletes, so I'll obey for now. I'm sure thinking about a leg extension/curl setup for the basement gym.

How long until you're allowed to squat again?

DCR wrote: ↑Mon Feb 19, 2024 5:21 pm

EricK wrote: ↑Mon Feb 19, 2024 6:36 am With great power comes great responsibility...

broseph wrote: ↑Mon Feb 19, 2024 3:09 pm (For your embedded gif)

Yeah yeah, dummy DCR can barely work a television remote, forget about embed a gif. I'll see myself out.

2/20/24

@Renascent perfect gif response.

He just didn't want me putting hundreds of pounds of iron on my back immediately after the adjustment and decompression. Squats continue today...


Squat 295x5x5@ballistic
These felt awesome. Stopped at 5 sets because it's the most I've done in a couple weeks and I'm not an idiot. (and I am lazy)

Chins +90x3x5

Landmine Shrug Row +125x 16, 14, 12
Traps have been looking good lately. I blame it on the long pump from this movement.


Saving shoulders, bi's, and calves for tomorrow since that's BJJ day and I prefer to do some lifting before class vs stupid aggression-lowering, energy-sucking cardio. Then I can do cardio the next day because my joints will hurt too much to lift. For your emerging strategies.