Exodus Strength

Running

8/16
Easy Treadmill Run - R/W/R - 2.64 mi, 30:00, 11:21/mi, 123 bpm
I was tired so I did run/walk. 4:1 ratio. This actually felt a bit more like real running compared to the 1.5:1 ratio. I’m running based on pace, not HR.

8/17
Easy Treadmill Run - R/W/R - 3.52 mi, 40:00, 11:22/mi, 128 bpm
I felt depleted this morning. I could probably use more carbs before running, but maybe the lack of carbs will force my body to use more fat for fuel. Or so the theory goes.

I am happy to report that I don't have the cripple DOMS that I had last week after squatting.

8/18
Easy Treadmill Run - R/W/R - 3.56 mi, 40:00, 11:14/mi, 122 bpm

Lifting

8/18
Bench Press
in kg
45 x 5
60 x 3
70 x 3
87.5 x 10, 6, 5, 7, 4, 4
Total = 36 reps, H-Value = 200
e1RM = 152/335
105 degrees in the garage, so I just did bench.

Running

8/19
Easy Treadmill Run - R/W/R - 3.23 mi, 40:00, 12:22/mi, 117 bpm
I ran these intervals based on keeping my HR 116-126 bpm, running at 5.5 mph and walking at 3.0 mph. 5 min warm-up and cooldown (106-116 bpm). HR averaged 120 during the 30 min run. Run/walk looks like around 3:1 ratio, with 37 sec walks. I could increase the ratio by reducing my run speed below 5.5 mph. I might increase the HR range to 119-129 bpm. This was a little slow/easy.

8/20
Easy Treadmill Run - R/W/R - 3.21 mi, 40:00, 12:29/mi, 121 bpm

8/22
1 Mile Time Trial - 8:04
10 sec improvement over June. I am happy with that.
Full workout - 2.02 mi, 21:20, 10:34 min/mi

Lifting

8/22

Squat
in lb
115 x 5
175 x 3
235 x 3
292.5 x 7, 4, 4
e1RM = 195/430, H-value = 150
I thought this was pretty good after the one mile time trial.

Bench Press
in lb
115 x 5
155 x 3
197.5 x 6, 6, 6, 5, 5, 5, 3
e1RM = 155/342, H-value = 200

Running

8/23
Easy Treadmill Run - 3.3 mi, 39:24, 11:56/mi, 125 bpm
Tired

8/24
Easy Treadmill Run - 3.5 mi, 44:34, 12:44/mi, 121 bpm
Still tired

8/25
Easy Treadmill Run - 3.5 mi, 42:09, 12:03/mi, 125 bpm

Lifting

8/25
Bench Press
in kg
45 x 5
65 x 3
85 x 1
105 x 1
120 x 1 @ 1.5
132.5 x 1 @ 6.5 (e1RM= 151/333)
102.5 x 5, 5, 5, 3, 3
Notes: HNFM = 200, I decided to get a single for e1RM purposes. Might continue this.

Running

8/26
Easy Run - 1.0 mi, 10:57, 10:57/mi, 132 bpm

8/27
Long Run - 5.0 mi, 1:02:47, 12:33/mi, 132 bpm
Very warm.

8/28
Easy Treadmill Run - 3.25, 40:04, 12:20/mi, 116 bpm

Lifting

8/29
BW: 195.7 lb

Squat
in kg
60 x 5
85 x 3
110 x 1
135 x 1
155 x 1 @ 3
167.5 x 1 @ 5 (e1RM = 200/441)
70% x 16
140 x 4, 4, 4, 4
HNFM Target = 175, excluding single.
Back to singles on squat too. I was shooting for @6, so I was happy that this weight was only @5.



Bench Press
in kg
60 x 5
80 x 3
92.5 x 6, 6, 6, 5, 5, 6
Total Reps = 34
HNFM Target = 225

Running

8/30
Easy HR Run - 3.0 mi, 39:10, 13:02/mi, 122 bpm
Half mile warm-up and cool-down.

8/31
Easy HR R/W/R - 2.45 mi, 30:02, 12:15/mi, 122 bpm
I ran this one with a 45 sec run / 30 sec walk intervals. It felt much better than just walking when I started to bump up against my HR limit like I did yesterday.

Lifting

9/1
Bench Press
in kg
50 x 5
70 x 3
85 x 1
105 x 1
125 x 1 @ 5
132.5 x 1 @ 7.5
100 x 4, 4, 4, 4, 4
e1RM = 146/322
A little weaker than last week, but that is okay. Not terrible.

Running

9/2
Easy Run - 2.56 mi, 30:01, 11:43/mi

9/3
Easy Run - 2.48, 30:00, 12:04/mi

9/5
Quality Session - 4.28 mi, 49:21, 11:31/mi
Warmup
2.5km Warmup

Set
6 x 200m @ 0:58/rep (4:50/km) with 200m (jog) recovery

Cooldown
2km Cooldown

Lifting

9/5
Squat
in lb
155 x 5
195 x 3
245 x 1
295 x 1
345 x 1 @ 2.5
385 x 1 @ 6 (e1RM = 203/448)
335 x 3 x 4



Bench Press
in lb
135 x 5
185 x 3
225 x 6, 5, 4, 5, 3

I am losing weight...for a change.

Running

9/6
Easy Run - 2.48 mi, 27:57, 11:15/mi, 134 bpm

9/7
Easy Treadmill Run - 3.0 mi, 33:40, 11:13/mi, 127 bpm

9/8
Easy Treadmill Run - 3.0 mi, 37:10, 12:23/mi, 122 bpm

9/9
Easy Run - 3.11 mi, 37:47, 12:09/mi, 122 bpm

Lifting

9/9
Bench Press
in kg
45 x 5
70 x 3
90 x 1
110 x 4 @ 5.5
110 x 4 @ 5 (e1RM = 147/324)
110 x 4 @ 6
110 x 4 @ 7
HNFM = 256. Nice little workout.

Running

9/10
Quality Run - 5 mi, 58:09, 11:40/mi, 132 bpm
Warmup
2.5km Warmup
Set
12 x 1min @ 5:05/km with 1min (jog) recovery
Cooldown
2km Cooldown
9/12
Quality Run - 4.56 mi, 52:50, 11:34/mi, 135 bpm
Warmup
2.5km Warmup
Set
4 x 3min @ 5:18/km with 2min (jog) recovery
Cooldown
2km Cooldown
Lifting

Squat
in kg
65 x 5
95 x 3
125 x 1
162.5 x 3 @ 3.5 (e1RM = 218)
162.5 x 3 @ 4
162.5 x 3 @ 5.5
Surprisingly strong after my run this morning.



Bench Press
in kg
45 x 5
70 x 3
90 x 1
110 x 1
120 x 3 @ 4.5 (e1RM = 151)
120 x 3 @ 5.5
120 x 3 @ 4.5
My strength seems to be improving.

Running

9/13
Recovery Run - 1.86 mi, 21:25, 11:28/mi, 122 bpm

9/14
Easy Run - 2.49 mi, 29:00, 11:38/mi, 124 bpm

9/15
Easy Run - 2.49 mi, 28:50, 11:34/mi, 125 bpm

9/16
Easy Austin Run - 2.48 mi, 29:25, 11:49/mi, 124 bpm

9/17
Long Austin Run - 6.82 mi, 1:23:18, 12:12/mi, 129 bpm
Hot

9/19
Easy Treadmill Run - 1.72 mi, 20:00, 11:35/mi, 124 bpm
Steady running. No walking.

Lifting

Bench Press
In lb
Set 1: 105 lbs × 5 [Warm-up]
Set 2: 155 lbs × 3 [Warm-up]
Set 3: 205 lbs × 3 [Warm-up]
Set 4: 230 lbs × 1 [Warm-up]
Set 5: 255 lbs × 7 @ 9.0 (e1RM = 147/324)
Set 6: 255 lbs × 4 @ 8.5
Set 7: 255 lbs × 4 @ 9.0
Set 8: 255 lbs × 3 @ 9.5
The battery was dead on my VBT device, so I just lifted close to failure. I’m switching my lifting up a bit. Squats will be on Fridays.

Running

9/20
Quality Run - 4.06 mi, 46:00, 11:20/mi, 136 bpm
Warmup
15min Warmup

Set
14 x 30sec @ 5:03/km with 1min (jog) recovery

Cooldown
10min Cooldown

9/21
Easy Run - 3.34 mi, 40:00, 11:58/mi, 124 bpm
Very warm

Lifting

9/22
Bench Press
In kg
102.5 x 3 x 12
A little MM action. Very warm again. I skipped squat. Can’t keep doing that.

Update: So the big news is that we are finally moving to Bozeman, MT. We put our house on the market a week ago, and it went under contract in 2 days. We had two offers over asking, so that was nice. The contract goes firm at the end of today. Closing on October 2, with a leaseback until 12/1. Thus, we will be in Dallas through Thanksgiving but will be in Bozeman for Christmas. A white Christmas for a change. We are very excited. We will be renting in Bozeman while our house is built, with an expected completion date in the summer of ‘25.

I was planning on doing a half marathon in Dallas in December. That isn’t happening now. However, I might plan on doing a full marathon in June in Missoula.

Congratulations! Very exciting.

Wow, exciting times for you and yours! Summer of '25? Must be building something very nice! Congrats

Skid wrote: ↑Fri Sep 22, 2023 8:00 pm Wow, exciting times for you and yours! Summer of '25? Must be building something very nice! Congrats

Slight hijack here, apologies @JohnHelton

Is that a long time for a standard build in the US? The past few years here anything not very basic is looking at 9 to 18 months generally I think. The last couple of jobs I've been on the house was under construction for close to two years.

Thanks you, @Skid @MarkKO.

I'm expecting the build time to be about 12 months. It won't be huge. However, we can't start until some time in June, after the snow run off. We have a pretty steep (13% grade) gravel road for the last 1.5 miles to the lot. The community won't allow big trucks on the roads until things start to dry up. We'll be designing, getting approvals, etc., between now and then. Mark, I would say 9-18 months is about right for a custom build. The production home builders can put them up a lot faster.

JohnHelton wrote: ↑Sat Sep 23, 2023 7:22 am Thanks you, @Skid @MarkKO.

I'm expecting the build time to be about 12 months. It won't be huge. However, we can't start until some time in June, after the snow run off. We have a pretty steep (13% grade) gravel road for the last 1.5 miles to the lot. The community won't allow big trucks on the roads until things start to dry up. We'll be designing, getting approvals, etc., between now and then. Mark, I would say 9-18 months is about right for a custom build. The production home builders can put them up a lot faster.

That figures. We call them volume builders here.

Thoughts: I think I am going to dial the running back a bit and start lifting a bit more. The following is what I'm thinking. I will be targeting about 16 miles running per week, with 4 miles avg. per run. Lifting 2 days per week, working heavy singles, deadlifts, and true autoregulation back into the program. Finally, I think I'm going to stop taking the clomiphene. I would have to find a new doctor in MT anyway for a prescription, and I don't really want to mess with it. Assuming I stay off of everything, then I can lift in USAPL again in 3 years. That might seem like a long time, but it will go by pretty fast. In the mean time, I will try to get stronger while also engaging in a lot of cardio.

Just memorializing what I am thinking now.

Day 1
Rest

Day 2
Squat
1@8, MM, 5->2 reps (65-80%), H-value = 350, variable # of sets
Bench
1@8, MM, 5->2 reps, H-value = 500, variable # of sets

Day 3
Easy Run

Day 4
Quality Run - speed workout

Day 5
Bench
5->2 reps @ 5, H-value = 500, variable # of sets
Deadlift
1@8, MM, 5->2 reps, H-value = 300, variable # of sets

Day 6
Easy Run

Day 7
Long Run

I can't believe I'm still ranked #2 in the USAPL. Can I get stronger than that after another 3 years? That would be a good goal. http://usapl.liftingdatabase.com/rankin ... =&y=-1&o=w

Sounds good. If you get bored you could maybe add a 3rd lighter day bench/squat only when/if you feel like it. Getting better at true autoregulation is something I've been thinking a lot about lately.

slowmotion wrote: ↑Mon Sep 25, 2023 9:23 am Sounds good. If you get bored you could maybe add a 3rd lighter day bench/squat only when/if you feel like it. Getting better at true autoregulation is something I've been thinking a lot about lately.

Yeah. I have been thinking about this more and working on a 12-session schedule that I can rotate through. I think I'm also going to try to lift 3 days per week. Hopefully, I won't break.

Running

9/23 - 2.51 mi
9/24 = 4.76 mi
9/25 = rest
9/26 - 3.1 mi

Lifting

Session 4
Tuesday 26 Sep 2023, 09:32

Squat (Barbell)
Set 1: 60 kg × 5 [Warm-up]
Set 2: 85 kg × 3 [Warm-up]
Set 3: 105 kg × 1 [Warm-up]
Set 4: 130 kg × 1
Set 5: 150 kg × 1
Set 6: 170 kg × 1
Set 7: 177.5 kg × 1 @ 6.0
Set 8: 185 kg × 1 [Failure]
Set 9: 147.5 kg × 2
Set 10: 147.5 kg × 2
Set 11: 147.5 kg × 2
Set 12: 147.5 kg × 2
Set 13: 147.5 kg × 2
Set 14: 147.5 kg × 2

Bench Press (Barbell)
Set 1: 45 kg × 5 [Warm-up]
Set 2: 65 kg × 3 [Warm-up]
Set 3: 85 kg × 1 [Warm-up]
Set 4: 105 kg × 1 [Warm-up]
Set 5: 125 kg × 1 @ 6.0
Set 6: 120 kg × 2
Set 7: 120 kg × 2
Set 8: 120 kg × 2
Set 9: 120 kg × 2
Set 10: 120 kg × 2
Set 11: 120 kg × 2
Set 12: 120 kg × 2
Set 13: 120 kg × 2