Exodus Strength

conventional deadlifts: 410x4x7. thought about just doing 4 sets, but talked myself into the rest.

i may row later, but i'll probably be too beat to do so. we'll see.

morning

ohp: 150x2x7 + 135x6x5 <-- top set rep count not going anywhere, so i guess i'm doing more backoff work

thinking about ditching push press in favor of pin press, since my push press weight seems to be limited by my tendency to throw the bar forward. rather than work on that deficiency, i'm just going to try something else, lulz.

rowing

elapsed distance 500 pace spm
23:20.5 5,500m 2:07.3 20
4:42.4 1,100m 2:08.3 20
4:42.1 2,200m 2:08.2 20
4:41.6 3,300m 2:08.0 21
4:39.8 4,400m 2:07.1 20
4:34.6 5,500m 2:04.8 19

did some rowing. may do some chins in a bit instead of waiting until tomorrow.

750mx4 + 2 m rest, df 105

time distance 500 time spm
11:19.7 3,000m 1:53.2 22
2:52.0 750m 1:54.6 21
2:48.6 750m 1:52.4 23
2:47.5 750m 1:51.6 23
2:51.7 750m 1:54.4 22

Average 500 split was a second faster than the 500 intervals I did the other day, so that's progress. My force curve leaves something to be desired .... really exploding at the catch and kind of shitting the bed for the rest of the stroke. Need to work on this. I think the drag factor is probably fine where it is for now, but I may increase it in the coming weeks to 110 or so. ~90 was too low, and I think 120 would be a bit high for distance right now.

Chins: BWx16x4,15,7 lol

morning

close grip: 205x5,x4x8
chins: bwx16x4

stuff yesterday must have fukt me up a little bit

afternoon

either stuff yesterday or just accumulated fatigue fucked my squats too

back squat: 295x4,x3 done.

depth was marginal on the first set; second set was deep enough but the third rep was grindy and slow so i called it. i think flying by the seat of my pants the last few weeks is catching up to me.

morning

time for something a little different

btn press: 95x6x7

I thought about subbing pin presses for push presses, but was thoroughly meh about them. decided to try these. i went conservative which was good.... never in danger of failing at all, but these moved slowly considering it was only 95 lbs. if i had to guess rpe, these were below 6 based on perceived bar speed decay over the set, but they were overall slow.

pullups: bwx14x7

afternoon

only managed to fit these in at the end of the day; was just planning on doing 4 sets but decided to do more.

sumo dl: 350x6x7

morning:

bench press: 220x4x6, 3,2 <-- finally some progress. the prior best performance at this weight was on 24 Feb when I got x4x5,3,1.. somewhat surprising since my warmups felt meh-ish and not that snappy. still pretty far from 300...

chins: bw+45x7x10

front squats: 235x6x5. i just hate these so much

rowing. 5.5k, 101 df

23:38.7 5,500m 2:08.9 20
4:50.3 1,100m 2:11.9 20
4:47.8 2,200m 2:10.8 20
4:43.9 3,300m 2:09.0 20
4:41.6 4,400m 2:08.0 21
4:35.1 5,500m 2:05.0 21

didn't really have it in me, but i put in the time, even though i went fairly slow

afternoon:


wind woke me up at 130 and kept me up until after 230, and also my shoulders and arms were feeling it after yesterday

3 ct pause bench: 185x6x7 lol finally

maybe some pullups and pause squats later

afternoon

DL: 365x5x7

rowing , 20 m, 109 df
time distance 500 split spm
20:00.0 4,769m 2:05.8 22
4:00.0 947m 2:06.7 22
8:00.0 944m 2:07.1 22
12:00.0 951m 2:06.1 21
16:00.0 955m 2:05.6 22
20:00.0 973m 2:03.3 22

Well, I'm back on my bullshit (rerunning an actual program)

5 d / week SBS 2.0 / vanilla + 3+ d / week rowing

Exercise selection:

- Back squat (belted) / back squat (beltless) / paused squat (probably usually sans belt)
- Bench press / close grip bench / 3 ct paused bench
- Conventional DL / Sumo DL
- Overhead press / BTN press
- Chinups/ pullups
- various ab work + misc unilateral work

I decided to switch out front squats for beltless squats and some belt squat work because I could probably use some more practice without a belt and my front rack is fucking garbage. I also decided to switch push press for BTN press because (a) I don't have an incline bench and (b) push press wasn't really working out for me.

-----------------------------------

AM BW: 187
AM waist: between 32.0 and 32.25

I've gained about 9 lbs since my minimum in September (178) months ago, but I think at most 0.75 inches on my waist, and really, more like 0.5 inch. (I don't have waist measurements from Sept but the lowest I ever recall my waist measurement was 31.75...) Also, I note that when I at this weight on the way down from 200 ish, my waist was 33.5 or so.

And yet, my lifts....

though my upper back and body looks substantially more jacked (lol) than it used to. chins and pullup volume?

Everything indicated load x reps x sets

SBS W1D1

Lifting pt 1

Starting time ~ 6:30

BTN Press: 90x7x7
Chins: BW+45x8x10
Planks: BW+25 x 1min x 3

ending time ~ 7:40

Lifting part 2


Back squat: 255x5x7 <-- nice and light.
Suitcase carries: Handle weight (need to measure this.. I think it's 10 lbs?) + 70 lbs x 100 feet x 6 per side.
Landmine belt squats: 90x15x2; was planning on doing more sets of 12, but wanted to go for a walk..

Rowing

Time Distance 500 split spm
25:19.7 6,000m 2:06.6 22
5:05.0 1,200m 2:07.0 22
5:06.4 2,400m 2:07.6 22
5:06.1 3,600m 2:07.5 22
5:06.7 4,800m 2:07.7 22
4:55.5 6,000m 2:03.1 21

22 March 2021 (SBS W1D2)
-----------------------

AM BW: 184.5

Bench press: 235@8.5 + 195x5x7 <-- fine
Beltless squat: 175x7x7 <-- very easy. probably should have gone heavier
Pullups: BW+45x7x10 <-- fine
Dips: BWx10x6 <--last rep of last couple sets was basically @10

Going to incorporate some split squats and side planks as well. Started with bodyweight split squats because coordination, and then we'll work up from there

split squat (bw): 10x5 (both sides)

side planks: (bw)x35s x 3 per side (these were harder than I remember)

Rowing, 2x2k + 4 min rest between, df 107 (maybe i need to clean out the flywheel.... this is going down a bit even though i haven't changed the damper setting)

time distance 500 split spm
16:10.9 4,000m 2:01.3 22
8:06.9 2,000m 2:01.7 22
8:04.0 2,000m 2:01.0 22

got a new polar oh1 for shits and giggles; stayed mostly between 110 and 130 bpm until minute 3 or so of the second interval, and then i pretty much went well into the anaerobic hr zone between 80 and 90 % of my calculated max hr and stayed there for the duration. it hit about 90% briefly but mostly stayed in that 80-90 zone; no idea what i'll do with this ,but gadgets and data are kind of cool.

24 March 2021
-------------

AM BW: 184.5

CG Bench: 165x7x7 <-- fine
L-sits: <-lol managed literally none. these were basically knee raises off of my dip attachment
Chins: BW+70x5x10

DLs: (beltless PR) 405 @ 8 + (belted) 425 @ 7-8 + 370x5x7

had been planning on rowing tonight, but the dls were in the evening and my day has been a fucking mess since I had to drive my wife to a dentist appt and then drove an hour one way to get a rona vaccine, so i'll just do it tomorrow.

25 March 2021 (SBS W1D4)
-----------------------

AM BW: 185

barbell work this morning, other stuff later hopefully though i did sleep like garbage, so we'll see

OHP: 150x1@8ish + 125x5x7 fine
(beltless) 3ct paused squat: 185x7x7 also fine

in retrospect, it was pretty dumb to set my tm for beltless (not paused) squat to be less than my beltless paused squat. i'm probably going to manually increase the beltless sq max for next week by about 5-10% or so

26 March 2021 (SBS W1D5)
-----------------------

AM BW: 184.5

morning

3 ct pause bench: 225x1 @8.5 + 165x7x7 <-- fine
sumo DL: (beltless) 365x1@7ish + (belted) 405x1 @8ish (sumo PR) + 325x7x7 <-- fine
ab wheel from knees: BWx10x3 <-- fine, but i dunno if i'm doing these right.

27 March 2021
-------------

AM BW: 184.5

rowing, 6k, df 106 (need to adjust the damper back to 110 or so... not sure why the drag is steadily decreasing)

time distance 500 split spm
25:13.9 6,000m 2:06.1 20
5:12.8 1,200m 2:10.3 22
5:10.8 2,400m 2:09.5 20
5:05.2 3,600m 2:07.1 19
4:57.3 4,800m 2:03.8 20
4:47.9 6,000m 1:59.9 19

28 March 2021 (SBS W2D1)
-------------------------

AM BW: 185.5
AM waist: forgot to measure

BTN Press: 100x6x7
Chins: BW+45x9x10
Squats: (beltless overwarmup) 275x1 @ 6.5 + (belted) 315x1 @ 8 + 280x4x7

The sets of 4 started off kind of rough and loose, but they got better as the sets progressed (and when I was able to get my belt a notch tighter). My eating wasn't super great yesterday, esp considering I did that rowing, so I wonder if that contributed

belt sq: 105x15x4 
planks: bw+25x4x1min
suitcase carry: +90 x 100 ft x 6 / side

29 March 2021 (SBS W2D1)
------------------------

woke up at 3:45 and finally gave up and got up at 4:15...

AM BW: 185.5
AM waist: 32.25

Bench press: 225x1@7, 240x1@9, 205x4x7
Beltless squat: 205x6x7 (manually increased tm by 20 lbs from last week)
Pullups: BW+45x8x7 <-- was going to do 10 sets, but the last rep of the 7th set was basically at 10.

Split squats: 25x10x3 <-- balance is .... hard.
Dips: BWx10x5

To do later:

Side planks, rowing

30 March 2021
--------------

am bw: 185.5

Did my rowing today instead of yesterday since I woke up real early Monday

rowing, 6.5k, df 110
-------------------

elapsed time	distance	500 split	spm	heart rate
26:55.0	6,500m	2:04.2	19	148
5:30.7	1,300m	2:07.1	21	137
5:28.5	2,600m	2:06.3	20	153
5:25.1	3,900m	2:05.0	20	156
5:19.8	5,200m	2:03.0	18	151
5:10.9	6,500m	1:59.5	18	147

31 March 2021 (SBS W2D3)
-----------------------

AM BW: 186.5

Close grip: 225x1@8 + 235x1@9.5 (oops) + 185x6x7
Conventional deadlift: 410x1@6 (beltless) + 435x1@7.5 (belted) + 405x4x7

Notes: surprised myself with the DL, since my past PR was 440 basically at 10 (and arguably was not locked out, but that's a separate discussion).... definitely could have hit 455 or more today.

Rowing 3x1k + 3 min rest, df 112

this felt.... harder .... than the heart rate would indicate

Elapsed time	Distance	500 split	spm	heart rate
11:16.8	3,000m	1:52.8	21	113
3:41.9	1,000m	1:50.9	21	111
3:45.4	1,000m	1:52.7	22	113
3:49.6	1,000m	1:54.8	21	114

1 April 2021 (SBS W2D4)
--------------------

AM BW: 187.0

Overhead press: 150x1 @ 8 + 140x4x2,3 (wtf)
3ct pause squat: 205x6x7
Chinups: BW+70x6x10


Not sure what happened with the OHP.... it might have been the rowing last night, but I would have expected that to impact my chins. Might have been because it was pretty early when I was doing them. May try again this afternoon.

Planning on doing ab work and maybe some rowing later

2 April 2021 (SBS W2D5)
--------------------

AM BW: 185.5

3ct bench: 230x1 @9 + 185x6x6,5
sumo dl: 370x1@7.5 (beltless pr) + 410x1@8 (belted pr) + 365x6x7

managed to do all the sumo dls DOH, which was a nice surprise. having done them for a while, they're finally feeling a bit less alien.

other stuff later

rowing, 6.5k, df 112

Elapsed time	distance	500 split	spm	heart rate
27:17.7	6,500m	2:05.9	19	151
5:31.9	1,300m	2:07.6	19	92
5:31.6	2,600m	2:07.5	19	159
5:29.8	3,900m	2:06.8	19	167
5:27.5	5,200m	2:05.9	19	174
5:16.8	6,500m	2:01.8	20	167