Exodus Strength

alek wrote: ↑Wed May 10, 2023 5:26 pm No way my squat e1rm is more than yours. You’ll progress quickly.

The bar speed device seems to agree with you. It had my e1RM just short of 500 lb. However, I haven't had any heavy weight on my back for awhile. It definitely feels different too with a wider grip. I don't feel like it is perfectly secure yet. Hopefully all of that will improve as I add weight.

just read your log over at SS from 2017 when you were getting coaching from DR F. do you credit that period of your training to getting you stronger? man you have really improved a lot in 6 years. good job

cole wrote: ↑Thu May 11, 2023 5:25 pm just read your log over at SS from 2017 when you were getting coaching from DR F. do you credit that period of your training to getting you stronger? man you have really improved a lot in 6 years. good job

Thanks, Cole. I definitely benefited from the BBM/RTS style of training. I never pushed the SSLP to failure, so using RPE seemed pretty natural for me, and I definitely had some significant gains during that period. But intermediates do that. I think my next big bump in PRs came from paying attention to Hanley and the MM method. That is what got me to my 500 lb squat. At this point, I often marry the MM and RTS approaches. I like the higher set / lower intraset fatigue approach, but I also need to autoregulate often with singles or reps @8.

Friday, May 12, 2023
BW: 88.7 kg

Bench Press
in kg
112.5 x 3
115 x 3
120 x 3 @ 7.5 (TM = 141/311)
105 x 3 x 3
I guess I should start calling the above a TM rather than an e1RM. According to the velocity (.51->.47 m/s), my e1RM is closer to 163/359. That is only about 30 lb more than my actual gym PR, so I'm taking that with a grain of salt.
Total Stress = 2.45

Deadlift (Sumo)
in kg
195 x 2
202.5 x 2
207.5 x 2 @ 7.5 (TM = 236/520)
My form didn't feel great, but I'm a bit out of practice.
Total Stress = 1.56

Monday, May 15, 2023
BW: 88.7 kg

Squat
in kg
165 x 2
170 x 2
175 x 2 @ 7.5 (TM = 199/439)
160 x 2 x 2
Total Stress = 2.09

Bench Press
in kg
120 x 1
125 x 1
130 x 1 @ 7.5 (TM = 143/315)
122.5 x 1 x 6
Total Stress = 2.48

The hardest part of this workout was getting comfortable under the bar for squat.

Wednesday, May 17, 2023
BW: 88.7 kg

Bench Press
in kg
110 x 5
112.5 x 5
115 x 5 @ 7.5 (TM = 144/317)
100 x 5 x 3
Total Stress = 2.72

I'll do squat tomorrow.

Thursday, May 18, 2023
BW: 88.6 kg

Squat
in kg
157.5 x 4
162.5 x 4
167.5 x 4 @ 7.5 (TM = 204/450)
145 x 4 x 2



Still moving pretty fast.

Squats looks pretty good.

slowmotion wrote: ↑Thu May 18, 2023 9:14 am Squats looks pretty good.

Thanks. Still feels a bit awkward right now, but I think the strength is there.

Saturday, May 20, 2023
BW: 88.6 kg

Bench Press
in kg
112.5 x 3
117.5 x 3
122.5 x 3 @ 7.5 (TM = 144/317.5)
110 x 3 x 4
Total Stress = 2.79

Sunday, May 21, 2023
BW: 88.5 kg

Deadlift (sumo)
in kg
197.5 x 2
205 x 2
210 x 2 @ 7.5 (TM = 239/527)
192.5 x 2
Total Stress = 1.83

Are you doing OLAD programming?

cole wrote: ↑Mon May 22, 2023 9:58 am Are you doing OLAD programming?

It is kind of looking that way. I've done it before and liked it.

Tuesday, May 23, 2023
BW: 88.5 kg

Bench Press
in kg
130 x 1 @ 5
137.5 x 1 @ 5
145 x 1 @ 8 (e1RM = 157/346)
132.5 x 1 x 8
Total Stress = 2.79
That was a real @8. I decided to let the weights autoregulate. This felt pretty good. I need to see if I can't get a PR soon. Gym PR is 330.

Wednesday, May 24, 2023
BW: 88.5 kg

Squat
in kg
170 x 2
180 x 2
190 x 2 @ 9 (e1RM = 205/452)
170 x 2 x 2
Total Stress = 2.39
Everything was moving really fast until the second rep of the top set. I'm not sure what happened.

Friday, May 26, 2023
BW: 88.4 kg

Bench Press
in kg
115 x 5
122.5 x 5
127.5 x 5 @ 8 (e1RM = 157/346)
107.5 x 5 x 4
e1RM remains the same.

JohnHelton wrote: ↑Wed May 24, 2023 11:28 am Wednesday, May 24, 2023
BW: 88.5 kg

Squat
in kg
170 x 2
180 x 2
190 x 2 @ 9 (e1RM = 205/452)
170 x 2 x 2
Total Stress = 2.39
Everything was moving really fast until the second rep of the top set. I'm not sure what happened.

You lost tension in your upper back/lats I think. You can see your chest collapse some immediately before the bar slows. Speed out of the hole seemed identical to the first rep.

@MarkKO, yeah. It is like I can only concentrate for one rep before I lose tension on the second rep.

Saturday, May 27, 2023
BW: 88.4 kg

Squat
in kg
155 x 4
165 x 4
175 x 4 @ 7.5 (e1RM = 213/470)
155 x 4 x 2
Total Stress = 2.05

Monday, May 29, 2023
BW: 88.5 kg

Bench Press
in kg
122.5 x 3
130 x 3
135 x 3 @ 8 (e1RM = 156/344)
120 x 3 x 4
Total Stress = 2.99